Contrary to popular belief, potatoes are not fattening provided you choose the right cooking method and consume them in reasonable quantities. In fact, it is not very caloric since for 100 grams of steam cooking, it provides 80 calories.
What are the health benefits of potatoes?
Potato has essential virtues to the proper functioning of your body. She is rich inpotassium, magnesiumin copperas well as vitamins B1, B2, B3, B5, B6, B9and even VS ! She is too An excellent source of fiberwhich promotes the feeling of satiety and intestinal transit.
Are potatoes a source of antioxidants?
Yes, the potato contains phenolic acids (chlorogenic acid), flavonoids (catechins), as well as vitamin C. These compounds are antioxidants that protect the cells of the body from damage caused by free radicals.
A study published at the end of 2022 in the journal Journal of Medicinal Food indicates that potatoes can be incorporated into a healthy diet. -Text to add-
Are potatoes a vegetable or a starch?
The potato is a tuber vegetablesuch as beets and carrots. It is the nutritionists who have classified it in the family of starchy foods because it consists mainly of starch, which characterizes starchy foods.
Does Potato Raise Blood Sugar?
The potato is rich in carbohydrates : 15 to 40 g per 100 g depending on the method of preparation, 30 g for a medium potato. It is part of the fast sugars. Its assimilation by the body causes a peak in blood sugar. In the short term, this induces a fat storage and an weight gain. In the long term, the phenomenon can promote the onset of diabetes. Nutritionists advise against its consumption by people with high blood sugar, prediabetics or diabetics.
There are ways to reduce the effects ofglycemic index of the foods we eat. The first method is to include them in a meal rich in proteins. In the case of potatoes, the cooking method affects the glycemic index. Mashed potatoes have a higher glycemic index than boiled potatoes with the skin on. In general, the longer a carbohydrate-rich food is cooked, the higher its glycemic index..
Why eat cold potatoes?
Research has shown that the way to prepare common foods such as potatoes, rice and pasta can alter their resistant starch content. Cooking and cooling potatoes before eating them allows resistant starch to form. Resistant starch is a carbohydrate that is also considered a type of fiber. This healthy starch helps our bodies in many ways, including acting as a prebiotic, which is important for maintaining a healthy gut microbiome. A study showed that chilling potatoes overnight after cooking tripled their resistant starch content.
How to eat potatoes healthy?
Accommodated the right way and consumed at the right times, Potato remains an interesting food even if you are looking for weight loss.
Choose tubers from organic farming : according to a study published by theAssociation Pesticide Action Network PanEuropethe potato is one of the 18 fruits and most polluted vegetables. Also choose potatoes without germs or green spots. They are a sign of the presence of solanine, a toxic compound.
The best way to cook potatoes? There steam cookingthis method avoids the addition of fatas well as preserving nutrients.
Avoid accompanying your potatoes with animal protein. Prefer green vegetables and good fatssuch asolive oil virgin.
Sources:
Diabetes and daily diet: the fundamentals,Ameli.fr
The science of fibre.nutrition.org.uk
Dietary Resistant Potato Starch Alters Intestinal Microbial
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