Many people consider potatoes to be a prohibited product in any diet, and indeed not the most useful component in the diet. And often this is due to the starch contained in the composition, which, according to some, impairs the process of digestion, affects the level of glucose. But is it really so? And can you lose weight if you eat potato dishes? Let's find out.
Why shouldn't you be afraid of potatoes?
Yes, potatoes should not be eaten daily. But still, you should not completely exclude this product from your diet - its moderate consumption will not harm even those who are on a diet.
And the calculations are simple. So, the calorie content of 100 g of boiled potatoes is only 82 Kcal. At the same time, buckwheat, which many consider the most dietary products, has a higher high calorie content for the same portion - 100 Kcal. Moreover, in dry cereals there are 64 g of starch, but in potatoes only 15 g.
But these root vegetables also contain other nutrients. For example, there is a lot of ascorbic acid (vitamin C), which is involved in metabolic processes. Present in root crops and potassium, which is involved in the regulation of water-salt metabolism. If you add new and delicious potato-based dishes to your diet, the diet will not seem so boring and lean.
The alpha and omega of any diet is moderation. No food needs to be demonized or made absolute, the main thing is to avoid overeating. Therefore, it is recommended to use potatoes without fail, but watch out for portions, avoid using some cooking methods, for example, frying and replace saturated fats with unsaturated ones.
In other words, it is better not to eat in fast food restaurants, but to prepare meals on your own, adjusting the ingredients and products used. Yes, baked potatoes with a piece of fish will be less nutritious than a portion of the “village style” dish (with lard, sausages, etc.), but it also has many times more benefits.
You cook it wrong
Oleg Medvedev, MD, explained why many nutritionists oppose this product.
The Wrong Way: Frying and deep-fat cooking. In this case, a sufficiently useful product becomes harmful.
And here it is important to understand why this is happening. Basically, raw potatoes are starch, which is a beneficial carbohydrate. When we consume it, the sugar level rises slowly, which is good for the body.
But frying and deep-frying leads to the breakdown of starch, which turns complex carbohydrates into simple ones. But the same are part of sweets, pastries.
Once in the body, they quickly increase glucose levels. As a result, our pancreas secretes a lot of insulin. As you can see, our body affects fried potatoes as a dessert with all the disadvantages of such products. Another important disadvantage of heat treatment of root crops (if the temperature exceeds + 120 ° C) is the formation of acrylamide, which is a carcinogen.
Most of this component is found in potato chips, least of all in dishes with baked potatoes. But boiled potatoes do not contain this carcinogen.
By the way, most of all the confectionery products that can be found on store shelves are made on a potato basis, because they are made from potato molasses.
You eat potatoes as a side dish for meat
The habit of constantly consuming potatoes along with a piece of meat came to us from the Soviet past. If you open any cookbook from that time, you can find tips for replacing vegetables with potatoes and cereals, which would make the dish more satisfying.
Regular consumption of such dishes is a direct path to diabetes and extra pounds.
How to eat potatoes and stay healthy
If you love this product, you need to either bake it, or cook it in a uniform, boil it. By the way, most of the nutrients in potatoes are not in the pulp itself, but in their uniforms.
Instead of meat, potatoes should be served with greens, vegetables, including sauerkraut. Thanks to this, the root crop will be normally absorbed and will only benefit the body.
Is it okay to eat right and eat potatoes?
The principles of good nutrition dictate that meals should be balanced, that is, contain proteins, carbohydrates and fats. And it is potatoes that can play the role of carbohydrates here. For example, you can bake potatoes in their skins, sprinkle with grated cheese and drizzle with light olive oil, or serve a dish with a vegetable salad.
Tell us, do you like potatoes and what are your favorite dishes?
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