The Evil Scary Potato Is (Not So Evil Or Scary Afterall)

Potato benefits, according to many, are a mythical, completely non-existent concept. But those “many” are totally wrong.

The low-carb phenomenon we are experiencing in modern society has been beneficial to many people, most notably those who suffer from obesity or even conditions such as seizures. But the low-carb diet has also destroyed a great many nutritional cornerstones.

One victim is the potato.

The potato was once considered a superfood, ripe with nutrition, calories, and “good carbs.”

But now, according to many of our “Google Nutritionists,” potatoes are nothing more than evil carbs that only serve to make you fat.

But how could this be?

Modern obesity can be tracked to really taking off in the 1980s. Potatoes were a staple of early man’s diets. Potatoes and many starches remain a centerpiece of diets around the world. The Kitavan tribe is considered one of the healthiest sects of people on earth and they eat tons of starches.

So what gives?

Should we all be eating more potatoes?

The answer is, as you’ve already guessed, a resounding YES.

But let’s break all this down in a more easily digestible format because I know some of you are having massive carb related anxiety attacks.

Are Potatoes Evil?

I mean, let’s be honest, this is totally out of hand…

So are potatoes THIS evil?

No, they aren’t.

I’d say the science is wrong, but I more believe the war against potatoes is more an indicator of people being indoctrinated to low-carb diet propaganda.

ALL CARBS ARE BAD – They say, in unison, and loudly (usually while some of us are trying to enjoy a damn baked potato).

One of the biggest arguments that potatoes are evil is the whole “but potato chips are bad and stuff” crowd.

Yes, potato chips with trans fats that are baked in canola oil and/or loaded up with additives and preservatives and fake cheese are not good.

But what about potato chips?

You know, if you make them at home using simple avocado oil and some Himalayan salt, the supposed “evil potato” suddenly becomes pretty healthy. And extremely good to eat!

Are Potatoes A Superfood?

The term “superfood” is loosely applied more often than not. This is because marketers want to sell their products and they know that using the term “superfood” in the description enhances their chances.

Potatoes are a superfood, but only “kind of.”

The caloric density of potatoes, alongside their protein, carb, and nutritional density, means that you could survive a heck of a long time on just potatoes and water.

That’s pretty super, honestly.

You can’t survive that long just eating an apple a day, or dry spinach leaves each day.

Potato Nutrition

Potato Benefits

Immune Boost

Potatoes are loaded with vitamin C. In fact, the potato is one of the most potent sources of vitamin C. And I think we all have a pretty good idea as to what vitamin C is good for (um, immunity boosting).

Eating potato on a daily or weekly basis can mean improved immunity to cases of flu, colds, and so much more.

The good news is, kids often love potatoes, so you won’t have much of an issue getting them to eat them.

Post Exercise

The potato might be the most perfect post-exercise option on the planet, at least in terms of natural sources. When you work out, you deplete your glycogen stores that are found in your muscles. If you don’t replace them, your body might turn catabolic and eat its own muscle away. This also means a much slower recovery.

Low carb diets largely interfere with intense workouts because many people refuse to eat carbs at all.

But you need to replace glycogen stores or you’ll suffer the consequences.

The potato has a carb profile perfect for replacing those glycogen stores with fresh glucose.

And it doesn’t end there, potatoes are super high in potassium, an electrolyte that gets drained during workouts. If you’ve ever experienced muscle cramps, you’ve experienced low potassium.

Potatoes help replenish potassium stores. This will help prevent cramping later at night.

And wait, there’s more!

Potatoes have 3 grams of protein per serving. Protein, of course, is essential for building muscles and restoring torn muscles that are a result of hard workouts.

To be clear, animal proteins are probably top dog (this is a controversial topic and I don’t want to digress here). And you’d be doing yourself a favor to pair your post-potato with a solid protein shake mix, such as Rule One Protein Powder. But its good to know the potato can somewhat supply post-workout protein.

Resistant Starches

Potatoes have fiber, which is good.

But they also have a special type of fiber, which is even better.

Potatoes have what’s known as resistant starch. This is fiber that passes through the digestive tract without being digested. There are some caveats here, so please pay attention.

Resistant starches serve up the good bacteria in your gut with fuel. You can take all the probiotics in the world, but without resistant starches, or prebiotics as they are often called, the probiotics have nothing to feed on. This serves as a large disadvantage when taking expensive probiotics, or eating Kefir, pickles, etc.

Now, here’s some fun science.

The potato has the MOST resistant starch when it has been cooked and then cooled off.

That’s just something to keep in mind.

Carbs (Yep, Hold On to Your Hats, Its About To Get Real)

Carbs are not evil.

(take a breath, make it a deep one)

Ok, are you back?

Hello?

WHEW…

The human body actually needs carbs. It relies on them for the creation of serotonin. Have you ever known a low carber who hasn’t slept in weeks and is constantly temperamental? They are probably not getting enough carbs.

Did you know that low carb diets can also wreak havoc on the libido?

Let’s be clear, there is a big difference between eating a potato and eating a Baby Ruth (yep, I went old school). Not all carbs are equal. Increased fiber alongside protein and fat (you know, a balanced meal) can help to improve the way the body handles carbs.

But you need carbs.

You especially need carbs if you work out.

Low carb diets have their place, but extreme low carb is sometimes nonsensical.

You can be low carb and still eat carbs.

If you’ve been on a super low carb diet for a long time, try eating a potato and see how you feel. And then watch as you don’t gain weight.

B6

Potatoes provide 10% of the recommended daily value of vitamin B6.

B6 helps you metabolize carbohydrates among many other things.

Sleep Like A Baby…

Carbs in general help your sleep, this is due to their assistance in producing serotonin. Seeing that potatoes are mainly glucose-based, as opposed to fructose based, its an even better situation. Protein and fructose can inhibit the production of serotonin. Yep, look it up.

Eating a potato before bed can help you both sleep better and be happier.

Conclusion

Potatoes are good for you, no matter what kind of watercooler wars have been waged against them. The low carb diet can be good for certain people, but potatoes are in no way contributing to the modern world’s obesity issues. Many cultures around the world eat potatoes and other starches as a staple of their diets and have extremely good health markers.

Potatoes boost immunity, help the body recover from stress and workouts, and provide clean fuel. They are also great to eat.

You’ve seen it on the shelves of your local grocery store. You’ve wondered, “what is this gross looking stuff?”

It’s kefir. And believe me, it doesn’t taste like cottage cheese soaked in gasoline. It just “sometimes” looks that way.

Or maybe you’ve seen it in a pretty strawberry and thought, “wait, that looks like an awesome Gatorade smoothie, it must be bad!”

But ah, looks can ultimately be deceptive (we learned this a long time ago). Kefir health benefits are extraordinary. So extraordinary that kefir is a legitimate superfood.

Sure, it isn’t commonly acknowledged as such. If you scour the internet for a list of superfoods, kefir is either far down the list, or nowhere to be found. But it isn’t because kefir is a fringe superfood, it’s more because many people just don’t understand what kefir is and how extremely beneficial it can be to the human body.

The more you know about kefir, the more likely you are to stop bypassing it at the grocery store. Kefir is a sure shot of health. And one you need to understand more about.

What Is Kefir?

The essential starting point: what is kefir, anyways?

Kefir is a fermented liquid drink that’s derived from cow or goat’s milk. In order to make kefir, one must add lactic acid and yeast bacteria to the milk.  From the point you add the bacteria, it will take a solid day for the full fermentation process of the natural sugars to occur. After which, you end up with kefir.

The bacteria is sometimes called “kefir grains.”

Kefir is more well known in places of its origin, such as Europe and Asia. But it is growing in popularity domestically in the U.S. That’s mostly due to major grocery store chains carrying it on their shelves.

The curious search the Internet. You’re “the curious,” it is how you ended up here at SuperFoodDrinks.org.

Fermentingforfoodies has a guide for making kefir. Here’s a picture from that guide.

Doesn’t look all that tasty, right?

Well, that’s all gonna change by the end of this article, I promise.

But first, we have to get a few basic things out of the way.

BUT BEFORE WE DO THAT…Here’s a kefir smoothie that uses kiwi…

kefir is not only full of amazing benefits but done right, it can taste spectacular.

Now, let’s get on with our show…

Kefir Nutritional Facts (1 cup)

• Calories: 110
• Protein: 11 grams
• Fat: 2 grams
• Carbs: 12 grams
• Sugar: 12 grams
• Calcium: 390 mg
• Vitamin A: 90 micrograms

What’s the takeaway with kefir nutritional facts? It’s a low calorie, low fat, calcium booster.

But that’s not all this superfood provides. Not even close, this is just our baseline nutritional density. This just means we are off to a roaring start.

Kefir benefits are amazing and potent and highly versatile.

Kefir Benefits

The benefits of kefir are surprisingly numerous for a superfood that’s not all that popular among the masses.

Will the secret to kefir’s vast vault of health benefits finally leak out?

Let’s have a closer look at some of the standout benefits. Remember, there are too many benefits to list, so I am just going to touch on a few of them.

Probiotic Super Powers

When we think of probiotics, we tend to immediately think of our “go to” sources, such as yogurt and pickles, or even probiotic supplements.

But wait, did you know that kefir is a more potent source of probiotics than our long-trusted yogurt? In fact, kefir blows yogurt out fo the water in terms of probiotic density.

Probiotics influence our gut health, which has some pretty powerful benefits for our brains, weight, moods, digestion, and so much more. Getting daily probiotics is a huge influencer of good health.

Lower Cancer Risks

Cancer is the number one most deadly illness in the world. Cancer is caused by bad cell replication.

Probiotics, as fortune would have it, tend to slow down tumor growth. Tumors are replicating cells.

The news gets better for kefir as a probiotic source in particular. When using probiotics from kefir specifically, breast cancer cells were slowed by 56%. Comparatively speaking, yogurt’s probiotics only stiffened tumor cell growth by under 15%. That’s a huge difference.

Improve Digestion

Kefir’s high-density of potent probiotics means a pick up in your digestive health. Remember, solid and healthy digestion is a marker for overall good health.

But even aside from the obvious benefits of kefir’s probiotics, kefir can help stave off or ease the symptoms of diarrhea.

Kefir Isn’t Lactose Heavy

Just say the word “dairy” to someone who is lactose intolerant diagnosed and you will see a person get noticeably squeamish.

But here’s the thing: not all dairy is created equal. Many dairy products have varying levels of lactose, the protein that is typically associated with negative symptoms for some people.

Milk is the worst lactose offender. But many people who can’t drink milk can eat sharp cheddar cheese.

The news gets better when it comes to kefir’s lactose content, which is extremely low. Many people who are lactose intolerant handle kefir just fine.

You Might Get Some Asthma Relief

Got asthma? Many Americans suffer from this very frustrating allergic condition. But fresh research shows that daily kefir just might help the condition of asthma. It may do this because it lowers lung inflammation at the heart of asthma’s bronchial nightmare.

Oh, And, Maybe Allergy Relief To Boot…

Asthma is, of course, in part an allergic reaction. So by way of the same logic, kefir can help ease symptoms of allergies.

Kefir Just Might Fight Osteoporosis

Osteoporosis contributes to a deterioration of the bone’s tissue. The older you get, the more your odds increase for this horrible illness.

Kefir helps to fight osteoporosis in two main ways:

• It’s high in the calcium needed to fight osteoporosis
• It’s high in the vitamin K that serves to properly route that same calcium (you’d be surprised by how many people don’t get enough vitamin K, which is typically only found in leafy greens, or green smoothies).

Kefir May Fight E. Coli, Salmonella…

One of kefir’s probiotics Lactobacillus kefiri, has been shown to disrupt both Salmonella and E. coli.

After the 2018 Thanksgiving Romain lettuce debacle, it is nice knowing we can have a little beefed up protection from such bacterias by simply eating a little kefir on the daily.

By the way, kefir is one of the only sources of this particular probiotic…

The Cons To Kefir

While there aren’t many, the biggest kefir con that comes to mind is the potential for increased sugar. A lot of flavored store-bought kefir has a pretty high amount of sugar.

While I’m not on the “sugar is evil” train, I think we can all agree everyone should watch their intake.

You can beat this con, though. Get plain kefir, add your own natural fruits. Additionally, as discussed above, making your own kefir is easy, peasy…

Conclusion

Kefir is a fermented goldmine. Kefir benefits are a long illustrious list, too many to list. And it’s all backed up by science.

You can buy kefir at most traditional grocery stores. It is affordable and tastes good. Kefir has way more probiotics than traditional yogurt, something many people just have no idea about.

Some store-bought kefir products are pretty sugar laden, so that’s something to watch. You can easily buy plain kefir and add fruit, or even opt to make your own kefir.

Complex carbs are really not that complex.

But often, when our doctors or fitness friends tell us to eat more complex carbs, we feel….a little…lost.

Why?

Because we don’t always understand the fundamentals of why complex carbs are better than simple carbs.

Let me lend you an example.

Ketosis. The ketogenic diet. People who are on a keto diet, or low carb diet, count carbs. This has led to a somewhat tricky spot for complex carbs. This is because carb counters count carbs.

So if an apple has 25 grams of carbs, that’s 25 grams of carbs against our daily carb total. It may or may not work. Coca-cola has 39 grams of carbs in a 12 oz can.

So what’s the difference?

Well, the apple is a complex carb. It has at least 4 grams of fiber, lowering its net carbs to 20 grams roughly (maybe less). The apple isn’t the best example (I will get to those before), but the point is to show that not all carbs are equal. Carb counting has blurred the science of carbs and digestion. Some carbs digest slow, while others, the simpler versions, digest incredibly fast.

Fast is bad.

Slow is good.

But sometimes, the total carbs are equal between the two and the low carber eliminates the apple, or cashews, or beans, unreasonably, from their diet.

So I’m here to save complex carbs from the underbelly of dietary persuasion.

So let’s dive in (slowly, as is the theme of the article’s content), and figure this stuff out.

What Are Complex Carbs?

Complex carbs are complex chains of sugar. Here’s the deal, this is simple (pun about to be intended).

Simple Carbs Vs. Complex Carbs

There are two main types of carbs.

• Simple carbs
• Complex carbs

Simple carbs are typically carbs, such as sugar, sans the fiber. Complex carbs, on the other hand, are usually found in more fibrous foods. Both simple carbs and complex carbs convert carbs into energy and glucose, but complex carbs do it much slower.

The slower carbs hit your body, the less pressure they place on your blood sugar.

Complex carbs are “simply” better for your health. They create a more sustained energy that lasts much longer. Simple carbs are a roller coaster ride, your blood sugar spikes hard, and dumps harder.

Orange juice, for example, is a simple carb. A cookie is typically a simple carb.

In both cases, your digestion extracts the sugar/carbs without any delay.

A complex carb example is oatmeal (I have a lot more examples listed below).

In the case of oatmeal, you eat it, your digestion has to break it down in order to extract the sugar/carbs. It’s a slower, healthier process.

Benefits Of Complex Carbs

Complex carb benefits are well-defined and scientifically proven. By just adding in a handful of complex carbs each day, you can revamp your health and improve your life.

Digestion

Complex carbs help improve human digestion. You’re a human, so this applies to you!

The higher fiber content helps to “usher along” waste from your digestive tract. Healthy digestion is linked to all kinds of wellness indicators. Meaning, if your digestion is healthy, you are at lower risks for a variety of ailments.

Metabolic Influencer

Complex Carbs require energy in the digestive process. That’s because complex carbs are fiber and fiber requires digestive energy to break it down. This breakdown process causes energy to be utilized.

Energy used is calories used. That means more fat burn, even while you are just sitting there.

Now, I don’t suggest you binge on beans and then just lay on the couch and watch Netflix for weeks. That’s not going to work. But complex carbs help influence a more optimal energy-burning process.

Insomnia Breaker

Ah, just maybe, a few good complex carbs could thwart bouts of frustrating insomnia.

Many complex carbs, such as oatmeal, contain high levels of tryptophan. As we know, tryptophan is helpful at influencing sleep.

Additionally and as an aside, low serotonin from low carb diets is often linked to insomnia. Many people who subscribe to ketogenic diets learn this the hard way. Carbs help produce serotonin.

Complex carbs are the best of both worlds. You get the carbs, but not simple carbs. So you get improved sleep, without the detrimental obesity risk associated with fast carbs.

Weight Loss

How many of you skimmed the entire article for this section?

I get it.

No shame in doing so.

Weight loss is on nearly everyone’s mind. That’s because Standard American Diets have taken their toll on our health. We are heavier than we should be. We are more fatigued that we care to be. We have higher risks for cancer and heart disease than we are comfortable with.

Complex carbs can help us lose weight and become healthier.

They do this by satiating us. In laymen’s terms, fiber makes us feel fuller.

The more fiber we eat, the less crap we crave (it’s that simple). Studies validate this concept. And although the low-carb crowd tends to get triggered by any such talk, the science is truly undeniable in this capacity.

Adding complex carbs into your diet will likely influence weight loss. Doing it daily could contribute to lost pounds annually.

Now, how good do those beans sound?

We May Be ‘More Smarter’ On Carbs

Yes, I’m making a play on words. I needed to get your attention, didn’t I?

Carbs and brain function are like State Farm commercials and awkward exchanges (seriously, those Aaron Rodgers commercials are hideously awkward).

Fat is great for the brain. I’m saying it. Because you’re thinking it. Healthy fats fuel brain power. But healthy complex carbs also influence healthier brain function. Much of this has to do with serotonin production and carbs (I talked about that in the insomnia section). Carbs influence the production of vital serotonin which helps regulate your mood and sleep cycles.

Ever been around a perpetually aggravated low-carber?

They are deficient in serotonin.

Some oatmeal or beans could brighten their day up really fast!

Lower Stress and Anxiety

Ok, now I’m going to admit to you straight up, I’m getting redundant.

Again, carbs help influence the production of serotonin. More serotonin means less unsettling feelings of anxiety.

Complex Carbs And Green Drinks

Before I get to the full complex carbs list, I want to make an important note. Yes, this is one of those annoying emergency broadcast interruptions with the loud ringing sound coming across your television.

(And its a pretty cool hack)

Many of the top green drinks already have a lot of complex carbs in them. So yes, you can buy a green drink supplement and not have to go to the grocery store to get your complex carb on.

No, I Did Not Say JUICING

Green drinks retain their fiber, juicing strips it out. So don’t get what I just said confused. If you juice the below complex carb list, you’ll get none of the complex carbs, no matter what your health guru cubicle mate tells you!

Complex Carbs List

Healthy eating doesn’t have to be a horrible experience. Believe it or not, nature has provided us with a plethora of tasty options that benefit our heart health, blood sugar, and even lower our cancer risk.

Here’s a comprehensive list of complex carbs. Many can be eaten alone, or used as ingredients healthy recipes.

Friendly Starches

• Oatmeal
• Brown Rice
• Quinoa (trendy, but legit)
• Lentils
• Potatoes
• Split Peas
• Pinto beans (who knew that Mexican dinner offered a little value?)
• Black Beans
• Kidney Beans

Fun Fruits

• Apples (you know what they say…)
• Grapefruits (grapefruits on our top superfoods list)
• Cantaloupe
• Oranges
• Peaches
• Bananas (more green, more starchy, more complex)
• Plums (weird, but seriously, better than you think)
• Blackberries
• Blueberries
• Acai berries
• Strawberries (I’m berried out, honestly!)

Edgy Veggies

• Onions (my god, say it ain’t so!)
• Peas
• Spinach (world’s most potent superfood)
• Swiss Chard (seriously, swiss chard is awesome)
• Carrots
• Cauliflower (did you know you can make pizza crust, or mashed “potatoes,” from healthy cauliflower?)
• Mushrooms
• Asparagus
• Zucchini
• Peppers
• Kale (ugh, sorry, but it is true!)

Nuts For Nuts

Nuts are a heavy fat experience. They do not often contain a ton of carbs, but the carbs they do contain are most certainly complex in nature.

• Cashews
• Pumpkin seeds (omega 3 rich to boot)
• Almonds
• Macadamia nuts
• Walnuts
• Pecans

Nuts can be used for sauces, believe it or not. Cashews are often used to make vegan cheese dips. While vegan might not be your thing, cashew cheese is a powerful health improvement from the often cheap cheeses used in dips.

Nuts are also great to add to salads for heartiness and additional healthy fats.

Don’t forget to check out my ultimate list of all superfoods.

Conclusion

Complex carbs are game changers when it comes to numerous health issues. The slower release of carbs can provide essential energy throughout the day while also playing host to powerful nutrient density. The complex carbs list is long and full of tasty options. Many complex carbs can serve as the foundation of your favorite recipe, thereby improving its health dynamic.

Complex carbs fuel excellent digestion and improved brain function. They are readily available and affordable.