Do potatoes unhealthy and figures

Many have heard that potatoes should be excluded from the useful diet. However, the list of non grata products he was most likely due to associations with fast food.

What is useful in potatoes

Useful macronutrients

The average potato tuber with a peel of about 150 grams of weight containsNutritional Quality and Health Benefits of Vegetables: A Review 620 mg of potassium, which is 18% of the daily requirement. Together with this element needs sodiumPotassium. Fact Sheet for Health Professionals to maintain the water-salt balance of the body and normal operation of the cell. Potassium deficiency increases the blood pressure and the risk of kidney stones.

Also one potato provides about 0.2 mg of vitamin B6 - 10% of the daily requirement. This vitamin is associatedVitamin B6. Dietary Supplement Fact Sheet protein metabolism in the body, involved in immune processes and the formation of hemoglobin.

In the potato, there are vitamin C - about 27 mg in one tuber. This is half of the daily requirement for an adult. However, the time consumption it is still not so much: about 30-50% of ascorbic acid in potatoes is destroyed during storage and heat treatment.

Fiber and resistant starch

100 g of potato contains 2.2 g fiber, and from 2.4 to 4.3 g resistant starchResistant starch content of potatoes varies significantly by preparation and service method.

StableNutritional Quality and Health Benefits of Vegetables: A Review starch reaches the large intestine undigested practically protects the colon, improves cancerConsumption of both resistant starch and beta-glucan improves postprandial plasma glucose and insulin in women., Resistant starch improves insulin sensitivity in metabolic syndrome. insulin sensitivity, reducesResistant starch: metabolic effects and potential health benefits. cholesterol and triglyceride concentration in plasma, increases satiety and reduces fat deposits.

Protein and metabolites to assimilate

100 g of potato have only 2 g of protein, but its biological value aboveNutritional Quality and Health Benefits of Vegetables: A ReviewThan other vegetables, and is comparable to the milk.

In addition, there is an essential amino acid lysine, which is involved in protein synthesis in the body, and vitamin B6, a positive effect on its absorption.

antioxidants

Potatoes containNutritional Quality and Health Benefits of Vegetables: A Review from 0.5 to 1.7 g / kg phenol and 90% of them are represented antioxidant chlorogenic acid. In addition to her in the vegetable, there are other antioxidants: 0.5-2.8 mg / kg alpha-tocopherol, 0.13 to 0.6 mg / kg of lutein and 1 mg / kg beta carotene.

What is harmful in potatoes

High glycemic index

Potatoes are often considered hazardous due to its glycemic index (GI). Consumption of the high GI foods causes a sharp discontinuity in blood sugar, followed by the release of large amounts of insulin which rapidly cleans "extra" sugar. As a result, glucose is rapidly disappearing from the blood and a man very soon hungry again.

However, the GI of potatoes can vary greatly, depending onGlycemic index of potatoes commonly consumed in North America. on the type and preparation method. For example, the puree has a GI 88 Baked brown potatoes - 77, fried white - 72, in uniform - 65, and boiled and then cooled - 56. Thus, you can lower the glycemic index diet, changing the method of preparation of the product.

In addition, in the scientific community there is no consensus, whether it is necessary to avoid foods with a high GI. For example, one recent surveyRelevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Several studies have found no relationship between this index and health risks. As for the figures, the six-month observationEffect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. found that participants consuming foods with a high GI, thrown off the same amount of kilograms, and as a group on a diet with a low GIAnd it does not suffer from hunger and do not hurt.

glycoalkaloids solanine

Potatoes containNaturally Occurring Food Toxins toxic solanine. It protects the tubers from insects and is mainly present in the sprouts and green areas. Solanine represents a danger to the human body: it destroys cell membranes and affects digestion.

200-400 mg of this can cause glycoalkaloidComprehensive Natural Products II poisoning with symptoms such as fatigue, itching in the neck, shortness of breath, stomach problems and intestinal: nausea, vomiting, abdominal pain.

Number solanine in potatoes can vary greatly depending on various factors. This substance is produced under the influence of light, mechanical damage, insect infestation and age. The average potato containsFDA Poisonous Plant Database solanine about 8 mg per 100 g product. The green and wrinkled tuber can be six times more glycoalkaloid - up to 48 mgα-Chaconine and α-solanine content of potato products and their stability during several modes of cooking per 100 g body weight.

Also solanine can increase in an already harvested potatoes, if it is wrong to keep him under the influence of light and warmth (above +7 ° C).

nitrates

Vegetable contains nitrates. According to the regulations SanPiNResolution of the Chief State Sanitary Doctor of the Russian Federation dated November 14, 2001 N 36 "On Implementation of the sanitary rules" (with amendments), The maximum allowable amount of nitrates in the potato is 250 mg / kg of the product, but they may be more.

Whatever it was, poisoned by these substances impossibleEven if their number exceeds a maximum allowable concentration. Tubers can not simply accumulate as many nitrates, and people - to eat as many potatoes it to cause poisoning.

How to store and cook potatoes

according to the recommendationsOn approval of the Recommendations on the rational norms of food consumption to meet the modern requirements of healthy nutritionThe Ministry of Health, an adult should consume 90 kg of product per year. If you divide the number by the number of days in a year, you get about 250 grams per day.

It is important how you will store and prepare. Here are a few rules to help you get the most benefit.

Keep refrigerated

If stored potatoes at low temperatures - from +4 to +6 ° C - it increases inCooking Methods and Storage Treatments of Potato: Effects on Carotenoids, Antioxidant Activity, and Phenolics antioxidants, phenols and carotenoids. In addition, the refrigerator will help to protect the tubers from the production of solanine.

Cook in their skins

About 50% of phenols contained in potatoes in the skin and adjacent tissues. Therefore vegetable should be cleaned carefully removing a thin layer of skin or generally cleaned with a brush and baked in uniform.

The exception to the rule - green, wrinkled, or sprouting potatoes. Such items must be cleaned by cutting the skin and fat layer surrounding tissue receives a large doseGlycoalkaloids in Potato tubers: The Effect of Peeling and Cooking in salted water solanine.

Do not fry

scientists have found outFried potato consumption is associated with elevated mortality: an 8-y longitudinal cohort studyThat if there are chips more than three times a week, it increases the risk of dying from various diseases.

Researchers watched by thousands of people for eight years and have found a link between consumption of many favorite dishes and mortality. At the same time revealed a correlation disappears if the potatoes are ready in other ways.

Instead of frying, cook it, peel bake in the oven or even in the microwave.

Cool before use

The chilled potatoes twice more resistant starch than freshly cooked and hot. As we have mentioned above, this starch is good for digestion and figures.

Consume no excess fat

The potatoes contain about 80 kcal per 100 g body weight. This is considerably less than in other popular garnishes - pasta and cereals (approximately 110-116 kcal per 100 g of the boiled product).

However, vegetable oil and fat frying butter for mashed potatoes, mayonnaise or cream for baking in the oven - very fatty and high-calorie ingredients, which greatly increase the caloric value of this popular dishes vegetable.

Therefore, if you follow the shape or want to lose weight, consume potatoes, but avoid fatty additives in its preparation. So you get a lot less calories and can lose weight without giving up your favorite side dish.