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Is Potato Bread Good For You?



Bread, the most common food for Western populations, exists in multiple varieties. Depending on the flours with which it is mixed, the final result changes in terms of nutrition, beneficial properties, consistency and adaptability to certain diets. For example, the Corn or buckwheat bread are suitable even for people with intolerances or gluten sensitivity or celiac disease, while white, wholemeal or spelled bread are not suitable. When preparing bread, whether homemade, artisanal or industrial, it is possible to add various ingredients to the dough. Among these, in addition to cereals and seeds that enrich the flours, there are also potatoes.

It is possible to prepare potato bread using not only the boiled tuberbut also with the mashed potatoes or replacing some of the regular flour with potato starch or potato flakes. Either way, potatoes increase the overall nutritional value, making it comparable to wholemeal bread for fiber and nutrients like zinc and iron. Potato bread has about the same calories and protein as regular bread, but provides much more potassium compared to white or wholemeal bread.

Potato bread: nutritional values

Common bread and wholemeal bread vs potato bread

Comparing common white bread, wholemeal bread and potato bread in terms of calories, carbohydrates and proteins, there are no major differences. Of the three, wholemeal bread is the one with the lowest calorie and carbohydrate content and the highest protein content.

  • Common bread: 275 calories – 49 g carbohydrates – 9 g proteins
  • Whole grain bread: 247 calories – 41 g carbohydrates – 13 g proteins
  • Potato Bread: 266 calories – 47 g carbohydrates – 12.5 g proteins

In energy terms, the most caloric is common bread with 10-20 calories more per 100 grams, on average, compared to wholemeal bread and potato bread (as can be seen from the list above). Potato and wholemeal bread contain a greater quantity of proteins, and are therefore more suitable for athletes.

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Higher fiber content

Potato bread and wholemeal bread have an advantage over regular white bread when it comes to fiber;

  • Common bread:    2,7 gr fibre
  • Whole grain bread:  7 gr fibre
  • Potato Bread:  6,3 gr fibre

The amount of fiber obtained, obviously, can vary depending on whether the flour used in the potato dough is wholemeal or processed. Potato flour has three times more fiber than white flour for all purposes, while wholemeal flour provides more than the other two.

Content of potassium and mineral salts

If you need to add more potassium to your daily diet (you often consume only about half of the recommended daily amount), potato bread is a valid alternative. 100 grams of potato bread contains 718 milligrams of potassium. Potato bread provides almost three times more potassium than wholemeal bread and seven times more than white bread. Potassium protects cardiovascular health because it offsets the impact of sodium, lowering blood pressure.

Minerals contained in 100 g of potato bread

  • Calcium 188mg
  • Ferro 2,25mg
  • Magnesio 28mg
  • Fosforo 369mg
  • Potassium 718mg
  • Sodium 375mg
  • Zinco 1,44mg
  • Rame 0,094mg
  • Manganese 0,253mg
  • Selenio 9,5µg

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Did you know that…

Many people often choose to eliminate potatoes from their diet due to their energy intake. In reality, if consumed as a replacement for cereals and legumes (the other two sources of starch in the diet), maintaining the same portion, potatoes contribute to significantly reducing the general calorie balance. There has been a long debate about their excessive glycemic-insulin index, but this is an erroneous consideration. In fact, this characteristic, in addition to being subordinate to the glycemic load criterion, changes significantly based on the cooking method and the general composition of the meal. Therefore it is useful to prefer fat-free cooking and pair potatoes with foods with a low glycemic load.

Potato bread: folates

Although potato bread is a good source of folate, it contains about the same amount as white bread. But it provides much more folate than whole-grain bread, unless the whole-grain bread is fortified with folic acid. Folate and folic acid work the same way, but folate is the natural form, while folic acid is used in supplements. Folate activates many metabolic activities, including those that synthesize DNA and proteins. It also helps produce a substance called S-adenosylmethionine, or SAMe, which helps produce neurotransmitters.

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