Do you want to know the benefits that the potato gives us if we include it in our habitual diet? Is it true that it does not show important nutrients for the organism? Or can it make us fat if we consume it frequently? These and other doubts you may have raised in front of this food. Here we explain everything about the potato and the benefits it brings to your health.
Myths about potatoes
In principle, you should know that there are several myths about the potato. Among the most common is that it is a food that will increase kilos because it is mainly composed of sugars.
However, you should know that the potato contains complex type carbohydrates, which are more assimilable, reduce blood sugar spikes and improve intestinal transit by providing fibers.
The potato in the diet is not only healthy but it is also convenient to introduce it among the foods we consume. If you are in a process of weight loss, the potato, cooked properly, will help you with it.
Learn the truth about potatoes
The potato is a kind of herbaceous plant that belongs to the Solanaceae family. There are innumerable myths about this tuber; among them, that does not contribute any essential nutrient for our organism.
However, the following percentages will show you the contribution that this food provides in the recommended daily amount of nutrients for an adult. In every one hundred grams of potatoes you can find:
- Magnesium (6%)
- Calcium (1%)
- Phosphorus (8%)
- Iron (14%)
- Potassium (9%)
- Vitamin B 1 (6%), B2 (2%), B3 (7%), B6 (19%)
- Vitamin C (33%)
In the preparation is the key
The potato only has 15 grams of carbohydrates. This is a very small number when compared to other foods such as lentils (48 g), pasta (70 g), chickpeas (49 g), brown rice (81 g), beans (41 g) and bread (47 g).
That said, it’s valid to ask yourself why potatoes get fat if they have so few carbohydrates. The problem is not in this food as such, but in the way you prepare it. If we choose a bad way to cook them, we would only multiply the calories. Pay attention to the numbers: 100 grams of raw potato provide 73 calories, roasted contribute 100 and steamed or boiled, only 75.
In contrast, 100 grams of frozen pre-fried potatoes contain 270 calories, while the same amount of homemade chips have 290 lime and the bag frits have 538 lime.
Why this drastic change in calories? The cooking method drastically changes the nutritive value of the potato. When the potatoes go through the frying process, part of the water they contain evaporates and instead they absorb oil ; The more you assimilate this substance, the more calories you will get.
The potato in the diet in a healthy way
In a healthy diet, the benefits of potatoes can be numerous. As we have seen, it provides essential nutrients, fiber and complex sugars that improve our health. The intestinal flora, the glucose in blood and the enrichment with vitamins are only some of the benefits of the potato.
Therefore, include this food in the plane of a healthy diet is more than recommended. Yes, it is very important that you take into account the elaboration method. Choose methods away from fried foods, which increase the caloric value and reduce the benefits of the potato.
Enjoy this delicious food in many elaborations. From being the main food of the dish to as an accompaniment, the potato is an essential component of our diet. In any case, if you have any doubts, consult your nutritionist professional about whether or not it can bring you benefits for your health.