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Potatoes rich taste and nutritional value
Table of Contents
1. The nutritional value of potatoes
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. In addition, they are a good source of potassium, vitamin C, B6 and folic acid. Among the bioactive substances they contain, antioxidants, especially chlorogenic acid, lutein and catechins, as well as glycalides, should be distinguished. However, it should be noted that the latter, if consumed in excess quantities, can be harmful to health (USDA 2018).2. The glycemic index of potatoes
The glycemic index of potatoes is quite high, which means that their consumption can cause a rapid increase in blood glucose levels. However, there are methods that can lower this value and make potatos a healthier choice for people who care about the carbohydrate economy. One way is to cool potatos after cooking.3. The health effects of potatoes
Potatoes are rarely considered a valuable product, and are more associated with an obstacle to weight loss. Many people choose to limit or even exclude them from their diets. Such a decision is often the result of the mistaken belief that potatoes have too many calories or too many carbohydrates. In fact, 100 grams contain almost 5 times (!) fewer calories than cereal products (butters, rice flakes) and have a much higher satiety index. Consuming them in moderate amounts and preparing them appropriately can make them a worthwhile dietary supplement.4. The cardiovascular system
Potatoes can significantly improve cardiovascular health through their high potassium and fiber content. Potassium, a key electrolyte, regulates blood pressure and supports the functioning of the heart muscle, thereby reducing the risk of heart attacks and strokes. In addition, the fiber found in potatoes helps lower the levels of so-called LDL cholesterol, which is important in the context of blood vessel health and heart disease prevention (V. Bodar et al., 2021).5. The digestive system
The fiber contained in potatoes, especially in their skin, plays a very important role in maintaining the health of the digestive system. By accelerating intestinal peristalsis, it not only facilitates regular emptying but also effectively prevents constipation. Additionally, the resistant bacteria that form in the potato after cooking and cooling acts as a prebiotic. It nourishes good bacteria in the gut, promotes their growth and activity, which is beneficial not only for effective digestion but also for the overall health of your immune system (S. Bibi et al., 2019).6. Protecting against Cancers
Potatoes may contribute to cancer protection by containing antioxidants such as vitamin C, carotenoids, and phenolic compounds. These components help neutralize free radicals in the body that can lead to cell damage and cancer development. In addition, fiber supports gut health, which is important in preventing colon cancer (M. Darooghegi Mofrad et al., 2020).7. Weight control
Potatoes can be an ally in managing body weight, especially when prepared appropriately. They are high in carbohydrates, they also contain fiber, which contributes to increased satiety and supports appetite control. Feeling full after eating potatoes, especially those cooked or baked with the skin, helps to reduce total calorie intake during the day, which is crucial during weight loss (N. M. Al-Man, M. D. Robertson 2018).8. 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.9. It's a way of preparing
Potatoes are healthy, but the way they are prepared is crucial. Frying, especially in deep fat, significantly increases the fat content and calories. Better methods are cooking, baking, or cooking in pairs.10. Take the salt
Often, when making potatoes, especially in the form of fries or chips, a lot of salt is used, which can lead to high blood pressure and other health problems.11. Chemical additives
Ready-made potatoes, such as chips, may contain chemical additives in the form of preservatives, flavor enhancers, or dyes.12. Glycoalkaloids
Potatoes contain natural toxins called glycoalkaloids, especially solanine and chakonin, which in excess amounts can be harmful. Particularly high concentrations of these substances are found in green or sprouting potatoes.Potatoes with visible shoots, green spots, or damaged ones are best discarded (D. Schrenk et al., 2020).13. It's a recipe for potatoes
Ingredients (4 servings): 1 kg of medium-sized flour potatoes (12 pieces), 30 ml of olive oil (3 tablespoons) 15 g of garlic (3 teaspoons); a few branches of rosemary, salt. Preparation method1. Baker heat up to 200°C. 2. Metal spike in one of the broader sides of the potato so that it passes through most of it. Potatoes put on the cutting board, spike downwards. Cut it, try not to cut the whole earth at the ends. After cutting out the spike and leaving this action with the salt.14. Potato soup
Ingredients (3 servings): 20 ml of olive oil (2 tablespoons), 100 g of peanut butter, 50 g of carrot (art) 90 g of national celery (2 columns), ?? 500 g of potatoes (6 pieces), 10 g of garlic (2 toothpastes), ¢ 125 ml of milk (1⁄2 cup), ₹ 500 ml of vegetable celery (two cups), ¥ 40 g of raw peanut Butter, ¢ 1⁄2 teaspoon of French fries, ¥ 1⁄4 of a minute of minced pepper, ✓ the top of chicken, salt and pepper.
