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Potatoes are rich in flavor and nutritional value
Table of Contents
1. The nutritional value of potatoes
Among the bioactive substances they contain are antioxidants, especially chlorogenic acid, lutein and catechins, as well as glycoalkaloids. Potatoes in 100 g provide: 77 kcal, 2.1 g of fiber, ?? 17.5 g of carbohydrates, mainly derived from starch, 1.9 g of protein, 0.1 g of fat, 79 g of water. However, it should be noted that the latter, if consumed in too large quantities, can be harmful to health (USDA 2018). In addition, they are a good source of potassium, Camines, B6 and folic acid.2. The glycemic index of potatoes
One way is to cool potatoes after cooking. Additionally, the composition of balanced meals is key to controlling the glycemic load of the whole food. Protein, like fat, slows down the digestion of carbohydrates, which leads to a milder increase in blood glucose levels. Such modifications can make potatos fit in a well-cooked diet, even for people with diabetes (the V.S. Potato Glycemic Index is fairly high, which means that their intake can cause a rapid increase in the level of glucose in the blood.3. The health effects of potatoes
This decision is often based on the mistaken belief that potatoes are too calorific or too high in carbohydrates. Eating them in moderation and preparing them appropriately can make them a valuable dietary supplement. Many people choose to limit or even exclude them from the diet. In fact, 100 grams contain almost 5 times (!) fewer calories than cereal products (butters, rice flakes) and have a much higher saturated index. Potatoes have rarely been considered a value product, and are more associated with an obstacle to weight loss.4. The cardiovascular system
Potassium, a key electrolyte, regulates blood pressure and supports the functioning of the heart muscle, thereby reducing the risk of heart attacks and strokes. Low LDL cholesterol, which is important in the context of blood vessel health and heart disease prevention (V. Potatoes can significantly improve cardiovascular health thanks to high potassium and fiber content.5. The digestive system
In addition, the resistant starch that forms in potatoes after cooking and cooling acts as a prebiotic. Bibi et al. 2019). By accelerating intestinal peristalsis, it not only facilitates regular emptying, but also effectively prevents constipation. It nourishes good bacteria in the gut, supports their growth and activity, which is beneficial not only for efficient digestion but also for the overall health of the immune system.6. Weight control
Feeling full after eating potatoes, especially those cooked or roasted with leather, helps to reduce total calorie intake during the day, which is key during weight loss (N.M. Robertson 2018). They are high in carbohydrates, also contain fiber, which contributes to increased satiety and supports appetite control.7. You've got to be careful
There are several important aspects to be considered in order to make the best use of the nutritional properties of potatoes.8. It's a way of preparing
Better methods of cooking, baking, or cooking in pairs allow more nutrients to be stored and are less caloric. Potatoes are healthy, but how they are prepared is crucial. It should also be remembered that under no circumstances can they be eaten raw. Frying, especially in deep fat, significantly increases the fat and calorie content.9. Take the salt
Often, potatoes, especially fries and chips, use a lot of salt, which can lead to high blood pressure and other health problems.10. The following information is provided by the Commission to the European Parliament and to the Council
Potatoes with visible sprouts, green spots, or damage are best discarded (D. Potatos contain natural toxins called glycoalkaloids, especially saline and chakonin, which in excess can be harmful. Schrenk et al. 2020). Particularly high concentrations of these substances are found in green or sprouting potatoes.11. It's a recipe for potatoes
The potatoes must be heated to 200°C. The ingredients are: 1 kg of medium-sized potato flour (12 pieces), 30 ml of olive oil (3 teaspoons), 15 g of garlic (3 tooth), a few g of rosemary, A metal spoon must be pressed into one of the salty and salty seeds to pass through it to the top of the dough.
