Potatoes are the ideal food for people who lose weight

Some people say that potatoes are a very nutritious food, as long as you eat enough potatoes and milk, you can meet all the nutritional needs of the body-this is a bit of an exaggeration, but it is enough to prove that potatoes are a good thing. No wonder Shakespeare once made one of the protagonists in his play shout: "Let the old world rain potatoes!"

But some people say that eating potatoes is easy to get fat. As a result, people are prohibitive to potatoes. Is that true?

Many people think that the starch content of potatoes is too high, which can easily lead to obesity. In fact, potatoes are an ideal food for weight control.

The starch content of potatoes is not high, only about 20%. The most economical and direct source of energy for the human body is carbohydrates. For people who want to lose weight, 50% to 60% of the calories in food should come from carbohydrates, and most of them should be complex carbohydrates, which contain a lot of dietary fiber, vitamins and minerals, which is the most important feature of potatoes.

Potatoes are not only a low-calorie food, but also have the lowest fat content of all hunger foods, which is very beneficial to control the total fat intake in the daily diet. Moreover, the water content of potatoes is very high, up to 78.6 grams per 100 grams, combined with dietary fiber, make people feel full after eating, can avoid excessive intake, which is the key element of weight control.

If you fry or fry potatoes in oil, the starch in the potatoes will solidify in the body, coupled with the effect of vegetable oil or animal oil, it is easy to make people fat. Therefore, it is best to cook, steam, stew and roast potatoes, so that the starch particles contained in potato fiber can be decomposed and will not seep into the human body. If you add fat when cooking potatoes, be sure to cut back on other foods rich in fat to ensure that the total fat in the day does not exceed the limit.

Potato chips are typical of potato snacks. The heating temperature of cooking in the home will not exceed 120 ℃, so the potatoes stewed and stewed can be safely enjoyed. But industrial food processing temperatures exceed 120 ℃, and potatoes are fried at high temperatures to produce a toxic substance called acrylamide, of which potato chips are the most toxic. Therefore, when eating potato snacks such as fried chips, you must have the right amount.

Potatoes are the most calorie of vegetables because they contain starch. However, its water content is more than 76%, the real starch content is less than 20%, and it also contains "dietary fiber" that can produce a "sense of satiety", so using them instead of staple foods has a weight loss effect.

So why are potatoes still regarded as fattening food by many people?

First:

Because people cook improperly, they turn good potatoes into French fries and potato chips. Anyone who has done "roast meat with potatoes" knows that potatoes have a strong ability to absorb oil. According to measurements, a medium-sized "baked potato" without oil contains only about 90 kilocalorie calories, while the same potato contains more than 200 kilocalorie calories after making French fries. It can be seen that what makes people fat is not the potato itself, but the oil it absorbs.

Second:

Because people do not use potatoes instead of staple food, but regard it as a dish. Potatoes contain less calories than staple foods, but more than ordinary vegetables. If potatoes are used as dishes, the amount of staple food should be reduced appropriately. If you don't cut down on staple foods, the result is that eating potatoes and vegetables is more likely to get fat than eating green vegetables.

In fact, from the perspective of nutritional value, potatoes are still an excellent staple food.

First of all, its potassium and magnesium content is higher than that of white rice and white flour, so it is a kind of alkaline food. And all the refined white rice noodles make people's physique sour. Secondly, potatoes have high protein quality. Although the protein content is only 2%, it is rich in lysine, as long as you eat enough, you can get all kinds of amino acids the body needs. Third, potatoes contain vitamin C, which is a good thing that milled rice and white noodles do not have. Fourth, potatoes contain dietary fiber, while milled rice has little fiber. Potato fiber texture is soft, will not irritate the stomach, all kinds of people can eat. People with stomach ulcers or enteritis can also safely eat potatoes.

High temperature heating of potatoes will produce certain toxicity.

However, from the perspective of food safety, potatoes are not a good snack. It turns out that potatoes are particularly easy to form "acrylamide" toxic substances after high temperature heating, so potato chips are the food with the highest content of this poison, and French fries also have this kind of trouble. Therefore, eat potato chips, chips, French fries and other snacks should be extra careful, no more than 25 grams a day.

Fortunately, the heating temperature of home cooking and stewing is no more than 120 degrees Celsius and will not produce any harmful substances. Stewed potatoes, fried potatoes, steamed potatoes and so on can rest assured to eat, just pay attention to eat them should be reduced staple food accordingly.