As a frequent visitor to people’s tables, potatoes are a very “contradictory” food. They are always divided into vegetables when they are sold, but they feel very full like a staple food when they are eaten.
A Canadian study found that high-quality protein harvested from potatoes can make muscles more powerful. Rather than treating potatoes as a dish, nutrition experts recommend treating potatoes as a “staple food.”
Potatoes, a good source of plant protein
A study published in the journal Nutrients by the three research teams of McMaster University, Queen’s University, and Sheridan College in Canada found that participants who ingested potato protein produced new protein in their muscles significantly faster, and their muscle strength would be increased.
As a high-quality plant-based protein supplement, potato protein isolate increases the synthesis of skeletal muscle myofibril protein in healthy adults at rest. This plant-derived protein can be an excellent source of protein for maintaining muscle strength.
In addition, a study published in the British Medical Journal also found that regardless of body weight, the intake of animal protein is associated with high blood cholesterol levels, and the intake of plant protein is associated with low blood cholesterol levels.
As far as long-term health is concerned, replacing part of the red meat with plant proteins such as tofu will help you live longer.
Use potatoes instead of refined grains
To a certain extent, potatoes are both vegetables and grains.
A study in the British Journal of Nutrition shows that compared with eating refined grains, eating potatoes every day will result in better diet quality, blood indicators and overall health indicators.
Compared with a diet based on refined white food, taking potatoes as a staple food can help lower blood pressure, improve blood lipids, and reduce the level of inflammation.
Good nutrient ratio
The starch content in potatoes is 8%~29%, which is lower than rice, steamed bread, bread and other foods. The protein content is about 0.75% to 4.6%, of which lysine is 93 mg/100 g, and tryptophan is also 32 mg/100 g.
American potato research shows that a medium-sized American potato with skin (approximately 148 grams) does not contain any fat and has only 110 calories.
Contains multiple vitamins
The vitamin content in potatoes is equivalent to that in leafy vegetables, especially vitamin C and B vitamins. The former is an antioxidant, which protects the body from free radical damage, while the latter is beneficial to cardiovascular health.
Rich in potassium
Potassium contains more than 300 milligrams per 100 grams of potatoes, which can prevent high blood pressure and heart disease. Potatoes are also known as “underground apples”.
Rich in dietary fiber
100 grams of potatoes contain about 5% of the dietary fiber needed by the human body every day. Dietary fiber can effectively lower blood pressure and blood lipids, make people feel fuller, and control weight and prevent obesity.
Rich in polyphenols
The polyphenols contained in potatoes have antioxidant effects.
Potato Practice Ranking
An unremarkable potato is suitable for almost all common cooking methods of Chinese and Western styles. Among them, “steamed potatoes” are the most respected by nutrition experts.
First place: Steamed potatoes
After the potatoes are steamed, there is very little loss of vitamin C, and the retention rate is more than 80%. There is no loss of carbohydrates, minerals, and dietary fiber. The starch particles in them will be fully gelatinized, making it easier to digest and decompose in the body.
Whole potatoes steamed with skins retain the fragrance of potatoes to the greatest extent, with less nutrient loss.
Second place: Mashed potatoes
The potatoes are steamed and pressed into a puree, with a soft texture, which is more suitable for the elderly and children.
Recommend yogurt nut mashed potatoes, which not only tastes good, but also adds protein and minerals to enrich the nutrition. It is a good snack.
Third place: braised potatoes
Potatoes are cut into large pieces with less knife work and less section. Therefore, water-soluble vitamins such as vitamin C and B vitamins are also less lost.
Roast beef with potatoes is a perfect match. Potatoes can not only complement the nutrition with beef, but are also rich in dietary fiber, which can reduce the body’s absorption of cholesterol.
Fourth place: fried potato chips
When potatoes are sliced and cooked, some of the nutrients will be lost. However, the cooking time of fried potato chips is generally shorter, which can make up for the shortcomings to a certain extent. Don’t soak the potato chips in water before frying, and put less oil when frying.
Fifth place: Fried potato shreds
Chopped potato shreds finely will cause nutrient loss and increased oil absorption. Washing potato shreds with water will cause the potato’s vitamin C, potassium, magnesium and other inorganic salts to dissolve in water and lose.
Putting vinegar early when frying potato shreds can increase the absorption rate of nutrients such as protein, calcium and vitamin C.
Edible tips
1. Yellow potatoes have more starch content than white potatoes and have a higher glycemic index. In addition, new potatoes tend to taste very noodles, and old potatoes have a relatively crisp taste.
2. Compared with eating while it is hot, the glycemic index of potatoes after being kept cool is reduced by 26%. Cooling results in the conversion of fast-digested starch to slow-digested starch, and the content of resistant starch increases significantly.
3. Add some vinegar when cooking potatoes. After the potatoes with vinegar and olive oil are cooled, the glycemic index drops by 43%. This is because additives like acetic acid can reduce the blood sugar response by reducing the rate of gastric emptying.
4. Frying is the least recommended method of potatoes, not only will greatly increase the calorie intake, but also easy to produce harmful substances such as acrylamide.
5. For people with higher blood sugar, pay attention to potatoes with more surface texture. The more starch content, the more starch gelatinization may be, so that blood sugar will rise quickly.
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