Potato or potato, does not make you fat and provides energy

It has become an integral part of our kitchen. The potato is not only delicious, but also lighter than usual and very nutritious.

The first potatoes were grown 4,000 to 8,000 years ago in the Andes by the ancestors of the Incas. The Spanish conquistadors brought potatoes (potatoes in America) to Europe, where they eventually became a staple food from Russia to the United Kingdom, contributing to population growth.

So that they don’t get fat

In recent decades it has been pointed out that the potato is one of the causes of excessive obesity and diabetes in rich countries. It is a misconception that science clears up. Partly responsible for the misunderstanding are the glycemic index (GI) tables, which assign a GI of 70 to cooked potatoes and a GI of 80 to instant puree, a value that is only below honey, cooked carrots, white bread and glucose, which are 100 marks the maximum. These numbers suggest that potatoes may promote elevated blood sugar levels, obesity, and metabolic imbalance.

However, it is advisable to consider the glycemic load of the diet, a more precise number than GI because it takes into account the size of portions and the proportion of water, carbohydrates, fiber and protein of each food throughout the day. of the day. Thus, a complete and nutritious meal consisting of 200 grams of boiled potatoes, 75 grams of tofu and 100 grams of broccoli has as much glycemic load as a 50 gram slice of bread!

The way potatoes are prepared and consumed also influences their effects. The main mistake is to eat too large portions of potatoes that have absorbed the fat from frying or baking. On the other hand, steamed foods preserve micronutrients better and represent an energy-rich, digestive and healthy food.

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Nutrient-rich energy

energy. Due to their carbohydrate content (14.2%), potatoes are equated with grains. It is advisable to reduce the absorption speed by adding vegetables and a little olive oil to the potatoes. With skin on they are rich in fiber.

Proteins. A 200 g portion covers between 6 and 8% of the daily requirement. They are a good source of the amino acids lysine and tryptophan.

Vitamins. Raw potatoes contain a lot of vitamin C. Steamed, they retain a considerable amount: 200 g cover a quarter of the daily requirement of this vitamin as well as the group B vitamins that are vital for our nervous system.

Minerals. Potassium is the most common; a portion of 200 g covers 19% of the daily requirement. This mineral helps regulate blood pressure and facilitates kidney function. In order not to impair this beneficial effect, very little salt must be added. Potatoes also provide some magnesium, iron, copper and zinc.

Potato. Star in the kitchen

The healthiest preparation is steaming with the skin. If you want to roast it, it should be done without fat or with a little olive oil and at a low temperature (below 140°C). If they are to be cooked in water, the loss of potassium and vitamins C and group B can be reduced by cooking with the shell.

To prepare puree, it is important to chop the potato so that it absorbs more liquid, cook it in cold water without salt and turn the heat to low.

In a stew, they can be sliced, fried and added at the end, or chopped and added 15 to 20 minutes before cooking.
To make them fried and lower in calories, they can be first roasted and then browned in oil.

M. Núñez, C. Navarro and Montse Tapia

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