Red/Purple Cabbage

Red/Purple Cabbage is one of the most healthful and least expensive vegetables available today. It is rich in vitamins C, K, & B-complex and minerals such as iodine, calcium, magnesium, potassium, and iron. It is also high in anthocyanin polyphenols which are powerful antioxidants that contain potent anti-inflammatory, anti-viral, and anti-cancer properties.

Red/Purple Cabbage is well known for its high percentage of phyto-chemicals such as isothiocyanates, zea-xanthin, and lutein which can help to effectively protect the body against colon, breast, stomach, lung, and prostate cancer. It has also been shown to help lower cholesterol levels by working with bile acids in the digestive process to remove cholesterol from the blood. 

Red/Purple Cabbage is an ideal food for a healthy digestive tract as it is known to help reduce bad bacteria and promote good friendly bacteria (such as acidophilus) in the gut. Red cabbage is particularly beneficial for the nervous system and has even been shown to help reduce buildup of plaque in the brain that can lead to Alzheimer’s disease. It is also an excellent food for ulcers, osteoporosis, constipation, heart disease, candida, age related macular degeneration, fibromyalgia, dementia, and weight loss.

Red/Purple Cabbage is also great for boosting the immune system and reducing chronic inflammation in the body.

Eat your red/purple cabbage COOKED, as it is a coarse vegetable and raw vegetables steal iodine from the body, and the enzyme is not released for proper mineral absorption.

“In the study of hygiene, students should be taught the nutrient value of different foods. The effect of a concentrated and stimulating diet, also of foods deficient in the elements of nutrition, should be made plain. Tea and coffee, fine-flour bread, pickles, COARSE VEGETABLES, candies, condiments, and pastries fail of supplying proper nutriment. Many a student has broken down as the result of using such foods…”  (Ed 204.3)

“Albumen of vegetable origin is better when cooked...”  {May 7, 1903 EJW PTUK 301.8}

“A Scotchman is launching a new form of vegetarianism in Paris. Its members eat and drink nothing but uncooked vegetable foods and natural liquids.”  {June 21, 1894 EJW, PTUK 398.13}

***Notice how in 1894, some Scotch man came up with the raw diet in food and drink.  THIS DID NOT COME FROM ADVENTISTS.  IF THIS WAS THE DIET FOR US, GOD WOULD HAVE GIVEN ELLEN WHITE THAT COUNSEL IN 1863 WHEN HE GAVE HER THE HEALTH MESSAGE.

Red cabbage pairs well with scallions, ginger, and/or sesame seeds.

Red cabbage can be readily found at your local grocery and health food store.

HEALTH BENEFITS

1. Improves Immunity

Vitamin E is said to improve overall immunity by producing a greater number of antibodies in the body. It also improves metabolism and helps in DNA repair. This vitamin is present in a high quantity in red cabbage.

2. Anti-ageing Properties

Red cabbage, which is a very rich source of Vitamin C and Vitamin E, reduces the process of aging. These vitamins give naturally beautiful and glowing skin. Vitamin E, which is present mostly in the outer leaves, gives the natural glow while Vitamin C which helps in anti-oxidation, maintains beautiful skin.

3. Prevents Free Radicals

Vitamin C, which is an antioxidant, is present in a high concentration in red cabbage. It prevents free radicals in the body. These radicals harm the tissues and also cause cancer.

4. For Healthy Eyes and Healthy Skin

Vitamin A maintains clear eyesight and this is present in high amounts in red cabbage. This vitamin naturally acts as a moisturizer, thus keeping your skin soft, healthy, and beautiful.

5. Low Fat with High Vitamins and Minerals

Red cabbage is one of those foods that contain very little fat and is a very good source of vitamins and minerals. It is also very low in calories.

6. Cleans the Body and Helps in Proper Digestion

Various minerals, especially sulfur which is present in a high quantity in red cabbage, is involved in cleaning the bowels. Helps in preventing indigestion and constipation.

7. Keeps Away Osteoporosis

Red cabbage is a rich source of calcium which should be taken by everyone. Including calcium in your daily diet can prevent osteoporosis in old age. Calcium-rich red cabbage can be easily found and taken regularly. This will help in strengthening your bones.

8. Cures Ulcers

The amino acid, glutamine cures ulcers well, especially peptic ulcers. It is present in a high concentration in red cabbage due to which its juice is used to treat ulcers for ages.

9. Fights against Cancer

Can you believe that red cabbage has 36 different anti-cancer chemicals in it? Anthocyanin is a class of flavonoids that protects the body from cancerous cells. Some of the anthocyanin flavonoids have double the anti-oxidant effects of Vitamin C. This anthocyanin is present in a high concentration in red cabbage. It’s also a rich source of indoles which prevent breast cancer in women. It inhibits the growth of tumor cells.

10. Reduces the Risk of Alzheimer’s

Anthocyanins are present in high concentrations in red cabbages when compared to those of white or green cabbages. These anthocyanins in red cabbage help in the prevention of plaque formation in the brain which is the main cause of Alzheimer’s disease.

11. Prevents Heart Inflammation

The high content of Vitamin C and anti-oxidants prevents inflammation in the heart which actually leads to the blocking of the arteries.

12. Blood Pressure

Potassium in red cabbage helps in maintaining a healthy blood pressure which is good for the heart as well.

13. Helps in Weight Loss

The high fiber content in red cabbage always makes you feel full. It also contains fewer calories due to which you have a chance of low-calorie intake, leading to weight loss.

14. Reduces Muscle Pain

Lactic acid which is rarely found in foods seems to reduce muscle pain. This lactic acid is released while cooking the red cabbage or when a bacterium ferments the sugar in the cabbage.

The humble red/purple cabbage is packed with lot of good things. So, include it in your regular diet but be sure to only eat it cooked.

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Raspberries

Raspberries are one of the top antioxidant fruits and are an essential food for optimum health. Raspberries are rich in vitamins C, A, E, K, and B-complex and minerals such as iron, copper, calcium, and magnesium. They are also high in ellagic acid which is a medicinal compound that helps to prevent cancer as well as benign and malignant growths.

Raspberries have powerful anti-inflammatory, anti-cancer, and anti-aging properties making them particularly beneficial for autoimmune disorders such as arthritis, atherosclerosis, heart disease, scleroderma, chronic fatigue syndrome, fibromyalgia, lupus, and colon, breast, prostate, stomach, and lung cancer.

They also contain a compound called raspberry ketone that has been shown to increase the metabolism of fat cells which provides benefits for those trying to lose weight. In addition, raspberry ketones have also been shown to improve insulin balance and blood sugar regulation making it a great food for those who have type 2 diabetes.

Raspberries have the ability to cleanse mucus and toxins out of the body and to help balance the endocrine system, reproductive system, and neurological system. They are also excellent for cardiovascular, circulatory, and cognitive health.

Raspberries are an easily digestible and completely assimilable fruit which ensures ultimate absorption of its healing and nutritive properties.

Fresh raspberries are a wonderful addition to your diet! Frozen raspberries retain most of their nutrition and are a good substitute when fresh is unavailable.

HEALTH BENEFITS

1. Increases Immunity and Slows Down Ageing

Vitamin C are water soluble vitamins that are essential for your body. They need to be restored and regularly replenished as they are not stored in our body cells.

Raspberry is a rich source Vitamin C. Vitamin C increases general immunity to fight cold, flu, infections and such other common diseases and conditions.

Vitamin C is a rich antioxidant agent and highly effective in purifying and cleaning our blood and cells that make the immune function strong.

Antioxidants gets rid of the free radicals produced in our body by certain molecules on exposure to oxygen. These radicals can damage the cells and our DNA structure if not controlled and cleaned out.

The formation of free radicals is natural and is taken care of by the antioxidants produced in the body by the food that we consume.

Other than Vitamin C, the antioxidant property of Raspberries is owing to phenols and anthocyanins in them.

Organic Raspberries have been found to be particularly effective as an anti-oxidant thereby slowing down the process of aging as well.

Early aging is common due to increasing pollution, exposure to UV rays, unhealthy lifestyle and persistent stress. But raspberries are rich in antioxidants that neutralize these free radicals.

Thus, it protects the body from free radicals that cause aging and gives you a great looking taut skin as well.

The vitamin C and anti-oxidants like phenols and anthocyanins optimize the immune function and delays natural ageing of the body with their anti-oxidant properties.

2. Protect and Arrests Cancerous Growths

The incidences of the Cancer is increasing but now with new advancements and studies on it, this condition may not spell doom for you anymore.

The researchers on food and nutrition for controlling cancer and preventing it are showing a lot of promise. One such elaborate study has been done by Dr. Daniel Nixon of Hollings Cancer Institute.

It has found conclusively the effects of Ellagic acid in Raspberries on Cancer. A cup of Raspberries contains about 40 mg of this acid. When consumed in moderate quantities, it prevents the occurrence of cancers.

If Cancer patients increase the concentration of this acid by increasing the daily intake of raspberries, then they may be able to destroy the cancerous growths through a process called Apoptosis.

Apoptosis in layman’s language means programmed cell death owing to a biochemical reaction. The acid in Raspberries triggers this process.

It has been found to be effective in most of the cancers including that of the breast, colon, pancreas, Esophagus, skin, prostate and amongst others.

The best part is that this process does not hurt or damage normal cells and slow down the cancer growth significantly.

Apart from a significant contribution from Ellagic acid, the antioxidant properties of Raspberries also help in aiding cancer prevention and growth.

Antioxidants neutralize these free radicals and protect from cancer. ORAC value (Oxygen Radiance Absorption Capacity) of raspberry is 4900 micromoles per 100 grams.

So it is useful in protecting against cancer and tumor.

The Ellagic acid in particular and Anti-oxidants in general found in Raspberries prevent cancer and slows down its spread in the body.

3. Maintains Eye Health

Eating raspberry improves vision and prevents the eye and retina from infections and other damages.

Since raspberry is rich in antioxidants, it protects the eye retina from oxidative stress. So it is effective in preventing the loss of eye vision in the form of cataract or age-related degenerative eye disease macular degeneration.

The combination of antioxidants like Vitamin C, Vitamin A and phenols ward off disease and safeguard the membranes of the eye that produce the watery fluid thereby cleaning and protecting the eye from “Dry Eye” syndrome.

It reduces the risk of pannus formation that is a layer of granulation tissue which forms on the cornea.

The Ellagic acid has also been found highly active in the upkeep of eye health and vision.

They reduce the production of active oxygen in the body which has been associated with an increase in the formation of free radicals. These free radicals can damage the vision beyond repairs in more severe and advance cases.

The antioxidants and Ellagic acid prevents age related degenerative eye disease and improve vision. They also protect from eye infections and general eye diseases.

4. Controls Inflammation

Raspberry is rich in phytonutrient, antioxidants and tannins that prove useful to prevent inflammation of stomach, intestine, bones and cardiovascular system.

Studies have conclusively associated Red Raspberries with lowered incidents of inflammation in the body.

It controls the degeneration of collagen that is the main protein in the connective tissue of the human body and thus necessary for cell repair and healing.

Other than healing, repairing and reducing pain, Raspberries have been found to contain the severity of arthritis. They control the bone resorption that release the minerals from bone into the bloodstream.

An excessive uncontrolled resorption in arthritis patients make their bones brittle, soft and lowers its density.

It also inhibits the cartilage damage and thereby reduces the inflammation of bones and joints.

5. Diabetes Management

Raspberries have reasonable sugar content and are high in dietary fiber that makes them reliable addition to the diet of diabetics.

Raspberry contains 2 main nutrients that make it perfect for diabetes. Tiliroside and rheosmin bonus pack of raspberry.

Rheosmin for Obesity related benefits. Tiliroside for Diabetes related benefits. It is found that Adiponectin is not produced in sufficient amount in obese people. Tiliroside stimulates the body to produce an Adiponectin to maintain sugar and insulin level in type 2 Diabetes patients. Adiponectin plays a key role in the regulation of blood sugar and blood fats.

Adiponectin is a protein that is responsible for glucose breakdown in our body. The synthesis of glucose leads to its absorption and prevents high levels of undigested sugar being circulated in the blood.

Thus, it prevents the spike of blood sugar level in diabetes patient and prevents complications due to sugar level spike in obese people.

Wheres, Rheosmin benefits by increasing metabolism in our fat. It increases oxygen consumption, enzyme activity and heat production in fat cells.

Further, the natural sugar in Raspberries called fructose does not need insulin for metabolism. Therefore, diabetics with Type 2 diabetes do not have to worry about the elevated sugar levels in the blood after consuming them.

The Glycemic index of the fruit which reflects its ability to increase the Glucose in blood is below 40 for raspberries making them extremely healthy and ideal for diabetics.

6. Healthy Weight Loss

First things first, Raspberry has an extremely low-fat content but high fiber that keeps you feeling full for longer.

The water content of Raspberry at 95% protects you from dehydration owing to heavy exercises.

The entire composition of trace metals including manganese, potassium and Phosphorus restore the lost balance of electrolyte in the body.

It is a low-calorie fruit which keeps you light.

Further, Raspberry Ketones (Rheosmin) found in the raspberry have been found to be effective in burning the fat stored in the abdominal region by many studies.

These studies showed that it breaks down the lipid within fat cells. Thus, this reduces the fat deposits in the body.

It has also been found that Raspberry Ketones reduces the capacity of the body to absorb excess fat. It burns fat naturally and promotes healthy weight loss.

Raspberry due to its nutritional composition makes for a great fruit while on weight loss spree and the Ketones in it breakdown fats reducing the waistline of your body.

7. Blood Circulation & Cardiovascular Health

Raspberry has the anti-coagulant property that makes it a great blood thinner. In critical cases where patients experience fluctuating blood pressure and excessive clotting.

Raspberries are recommended as a part of their regular diet. They not only discourage clotting but also dissolve clots maintaining the fluidity of the blood.

It is the Salicylate content in the Raspberries that makes it an effective blood thinning agent.

An optimum fluidity of blood and regular heartbeat ensure healthy cardiovascular system. The potassium in Raspberries ensures optimum muscle function in the body including the heart muscles.

It reduces the chances of arrhythmia and regulates the contraction and expansion of heart muscles optimizing the blood pumping through the body.

Berries, in general, are also known for increasing the HDL (high-density lipoproteins) aka good cholesterol in the body optimizing the heart function further.

Wrap up: Raspberries act as natural blood thinning agent, promotes healthy cholesterol and optimizes heart function making it excellent for blood pressure and cardiovascular health.

8. Women’s Health

Women love raspberries and now they have more than the “tasty” reason to include them in the diet.

Raspberries and particularly raspberry leaf have been found very effective in decreasing menstrual flow and cramps during the menstrual cycle, reducing pain during childbirth, preventing hemorrhage and relieving nausea.

It reduces pain by tightening and strengthening the pelvic muscles that experience cramping during periods.

They soothe the body by relaxing muscles and reduce the stress. It also increases the milk flow in lactating mothers.

The leaf and fruit contain Carotenoids, Citric Acid, Fragrine and vitamins that make it a potent agent for menstruation and child birth-related conditions.

As mentioned earlier, it also helps in the treatment of cervical cancer by kick-starting the process of Apoptosis in the cancerous growth.

Raspberries can be readily found at your local grocery and health food stores.

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Pumpkin

Pumpkin is a food for healing - PUMPKINS may help protect your heart because of its high beta carotene content. One study of almost 5,000 elderly people in the Netherlands found that the people who ate the most foods rich in beta carotene were 45 percent less likely to have a heart attack than those who ate the least amount. If you are thinking of taking beta carotene supplements, better think again. 

Researchers say supplements may not have the same effects. And besides they are not healthy for us.
 
Two separate animal studies recently showed that pumpkin seed oil may improve the effectiveness of medications used to treat high blood pressure and high cholesterol levels.

Pies are just one way to use pumpkin. It’s also delicious in chilled or hot soups, or pumpkin bread with carob chips. (My youngest daughter's favorite)

I really like pumpkin so it is strange that the only time I think of it is this time of year… Thanksgiving! Here is a recipe that is a very good vegan pumpkin pie!

Pumpkin Pie
1- 15 or 16 oz. can pumpkin
12 oz. tofu, extra firm
1 c. honey
1 t. pink salt
¾ t. coriander
¼ t. cardamom
1 T. cornstarch (organic or non GMO)

Blend all ingredients until smooth. Pour into unbaked pie shell and bake at 350º for 1 hour! Delicious! Serve with homemade whipped topping!

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Pumpkin Seeds

PUMPKIN SEEDS are one of nature’s most nourishing foods. They contain high amounts of vitamin E, B-complex, magnesium, zinc, and omega-3 fatty acids.

Pumpkin Seeds are essential for men’s health and provide significant protection for the prostate gland. They are an excellent source of tryptophan which is critical for good quality sleep and for keeping anxiety and depression at bay. The B-complex vitamins in pumpkin seeds work as co-factors in the body to help reduce cholesterol and enhance GABA activity which is also known to reduce anxiety and neurological disorders.

Pumpkin Seeds also contain anti-inflammatory properties which provide benefit for those that suffer with chronic inflammation such as in sinusitis, arthritis, bursitis, and other autoimmune disorders. Pumpkin seeds have high concentrations of phytosterols that can help to inhibit the absorption of cholesterol in the gastrointestinal tract which ultimately can help reduce the bad cholesterol in the body.

Pumpkin Seeds have also been known to prevent kidney stones and osteoporosis.

HEALTH BENEFITS

1.  Heart Healthy Magnesium

One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.

Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke, yet an estimated 80 percent of Americans are deficient in this important mineral.

2.  Zinc for Immune Support

Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral). Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.

Many are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with increased colds and flu, chronic fatigue, depression, acne, low birth weight babies, learning problems and poor school performance in children, among others.

3.  Plant-Based Omega-3 Fats

Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3’s (alpha-linolenic acid or ALA). We all need ALA, however, ALA has to be converted by your body into the far more essential omega-3 fats EPA and DHA -- by an enzyme in which the vast majority of us have impaired by high insulin levels. So, while pumpkin seeds are an excellent source of ALA, I believe it is essential to get your omega-3 fats from chia seeds and flax seeds as well.

4.  Prostate Health

Pumpkin seeds have long been valued as an important natural food for men's health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Research suggests that both pumpkin seed oil and pumpkin seeds may be particularly beneficial in supporting prostate health.

5.  Anti-Diabetic Effects

Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.

6.  Benefits for Postmenopausal Women

Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good "HDL" cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.

7.  Heart and Liver Health

Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.

8.  Tryptophan for Restful Sleep

Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone.”

9.  Anti-Inflammatory Benefits

Pumpkin seed oil has been found to exhibit anti-inflammatory effects. One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.

Pumpkin seed butter is a great and tasty alternative to peanut butter and can be found online and in most health food stores or make your own.

Raw pumpkin seeds will provide you with the most nutrition and health benefits. Try sprinkling them on salads, adding them to trail mixes, or chop them with dates to make your own healthy energy bars.

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Potatoes

It is said that potatoes are the ONE food you could eat if you had NOTHING else and get almost ALL the nutrition your body needs.

Potatoes are a nutritious, healthy food that are rich in vitamins A, C, & B-complex and minerals such as manganese, iron, magnesium, copper, and potassium. Potatoes contain an antioxidant called quercetin which has anti-cancer and cardio-protective properties as well as a storage protein called patatin which has been shown to exhibit activity against disease causing free radicals.

Potatoes are an excellent source of B6, a vitamin which is essential for the formation of almost every new cell in the body. Vitamin B6 also is a vital component for the neurological system and for the creation of amines which are neurotransmitters that send messages from one nerve to the next. This makes potatoes an important food for those who are heavy thinkers and those recovering from stress damage and adrenal exhaustion. They are also particularly beneficial for depression, insomnia, sleep disorders, brain fog, and stress related illnesses.

Potatoes are also known to be good for promoting cardiovascular health and are highly beneficial for reducing the risk of heart attack, stroke, atherosclerosis, and COPD. Potatoes themselves are virtually fat-free and packed with dietary fiber which helps to prevent constipation and protect the colon from polyps and cancer. Their high fiber content also helps to lower blood LDL cholesterol and keep blood sugar levels stable and within normal range.

Cooked potatoes are very healthy and if you boil the water FIRST, it will ensure that they retain their vitamins and minerals and remain a strongly alkaline, healing food.

HEALTH BENEFITS

1) Bone Health

The iron, phosphorous, calcium, magnesium and zinc in potatoes all contribute to the building and maintaining of bone structure and strength.

Iron and zinc play crucial roles in the production and maturation of collagen. Though phosphorus and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization - consumption of too much phosphorus with too little calcium intake can result in bone loss.

2) Blood Pressure

Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.

In addition, potassium, calcium and magnesium (all present in the humble potato) have been found naturally to decrease blood pressure.

3) Heart Health

The potato's fiber, potassium, vitamin C and vitamin B-6 content, coupled with its lack of cholesterol, all support heart health.

Potatoes contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium (about 1000 mg per day).5

Vitamin B-6 prevents the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

4) Inflammation

Choline is a very important and versatile nutrient in potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

5) Cancer

Potatoes contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer. Vitamin C and quercetin function as powerful antioxidants that help protect cells against free radical damage.

6) Digestion And Regularity

Because of their fiber content, potatoes help to prevent constipation and promote regularity for a healthy digestive tract.

7) Weight Management and Satiety

Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

8) Metabolism

Potatoes are a great source of vitamin B-6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

9) Skin

Collagen, the skin's support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen's ability to smooth wrinkles and improve overall skin texture.

DO POTATOES MAKE YOU FAT?

Research has demonstrated that people can incorporate potatoes into their diet and still lose weight. Researchers studied 86 overweight women and men over twelve weeks to determine how a reduced calorie diet with the addition of potatoes affected weight loss. The individuals were randomly allocated to 3 groups and each one had a diet that included 5 to 7 helpings of potatoes each week. The outcomes showed that all 3 groups lost weight.

The soluble fiber in potatoes can also help with weight loss by providing a longer feeling of fullness.

It is what you put ON the potato that can make you fat….butter, cheese, sour cream, etc.

NUTRITIONAL VALUE OF POTATOES PER 100G:

• How many calories in a potato – 77
• How much protein in a potato – 2g
• How many carbs in a potato – 17g
• What is the fat content of a potato – 0.1g

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