8 truths to know when eating potatoes healthily

Potatoes, as a frequent customer on the dining table, are so delicious when cooked separately that many people can order a large bowl of rice with just a plate of shredded potatoes; Of course, potatoes and other ingredients are also very impressive when cooked together, such as large plate chicken, curry rice, tomato and potato stewed beef brisket.

But eating potatoes incorrectly can really make people fat, cause blood sugar to soar, and even lead to poisoning. This article shares 8 dietary truths related to potatoes with everyone, so that those who love potatoes can rest assured to eat them.

NO.1. Shredded potatoes paired with rice make it easier to eat and fatter

These two combinations are a staple food with a staple food, which can really make people fat. Many people eat potatoes as vegetables, why is it the staple food for nutritionists?

This is because the most important mission of staple foods is to provide carbon and water to the human body, and the carbon and water content of potatoes is close to that of staple foods, but much higher than that of most vegetables, so potatoes are more suitable as staple foods.

NO.2. Potatoes are very oil absorbing, and the energy of french fries and chips is amazing

When frying potatoes, when they come into contact with hot oil, the surface moisture will immediately vaporize, forming a volcanic eruption like airflow, causing the hot oil to splash. After the water is lost, some space will be made up, and the oil will occupy these spaces. This is the principle of food ingredients absorbing oil.

However, oil will not occupy all the water space of the french fries because the surface of the chips will quickly form a hard shell, and the oil cannot enter.

The thinner the potato chips, the easier the water inside them to escape, and the more oil they can absorb. If they are not cut into strips, but into very thin slices, that is, potato chips, the water inside will basically run out and absorb the oil, so the oil content is potato chips>thin fries>thick fries>potatoes.

NO.3. Potatoes are good at supplementing potassium, recommended for friends with high blood pressure

Compared to polished rice and white noodles, potatoes are particularly rich in potassium. Eating 100 grams of potatoes can meet 17% of the daily potassium needs of ordinary adults. Potassium can directly promote the excretion of sodium in the urine and help control blood pressure. Therefore, friends with high blood pressure can use potatoes as a substitute for some staple foods.

NO.4. People haven’t replenished enough Vc, potatoes can be used as a staple food to replenish it

Refined rice and white noodles do not contain Vc, but every 100 grams of potatoes contain 14 milligrams of Vc. Our adult daily Vc intake is only 76.8% of the recommended intake. Some people who mainly consume potatoes instead can supplement more Vc, which is much more than lemon water supplement. Why not?

NO.5. Purple heart and red heart potatoes are rare, but they are particularly rich in anthocyanins

The most common type of potato is yellow skin and yellow heart. In fact, there are also red skin and yellow heart, red skin and red heart, and purple skin and purple heart potatoes on the market. Red heart and purple heart potatoes are both rich in anthocyanins, and the content of purple heart is higher. The price of both is about twice that of ordinary potatoes, so you can buy them and taste them fresh.

NO.6. Potatoes with low GI and high blood sugar can be eaten with peace of mind

The glycemic index (GI) of boiled, steamed and baked potatoes is 66, 65 and 60 respectively, which is a medium GI food, so diabetics can eat it with confidence.

NO.7. Roasting/frying potatoes can produce carcinogens, but you can eat them with peace of mind

When the temperature of roasting and frying is above 120 ° C, the asparagine and reducing sugar in potatoes undergo a Maillard reaction, which produces acrylamide.

Acrylamide is classified as a Class 2A carcinogen by the International Agency for Research on Cancer (IARC) under the World Health Organization. This type of carcinogen has been proven to cause cancer in experimental animals, but there is still limited evidence of causing cancer in humans. Therefore, we don’t need to worry if we occasionally eat French fries or chips.

NO.8. Sprouting and turning green potatoes, peeled before eating

Potatoes that sprout and turn green will have a significant increase in the content of solanine. Solanine is an alkaloid that is highly heat-resistant and only begins to decompose at high temperatures ranging from 230 ℃ to 280 ℃. Daily cooking such as boiling, frying, microwaving, and frying cannot significantly reduce its content.