How to eat potatoes more healthy

Potatoes are swept over half the earth. People both have a special liking for potatoes, both domestic and overseas. But to eat potatoes is good or bad for health. This should be considered separately.

The nutritional value of potatoes itself is not bad, rich in potassium, the content comparable to bananas; vitamin C is also relatively rich, comparable to the tomato; rich in vitamin B1 easily available to the people, vitamin B2 content is also higher than rice; also contains Dietary fiber and polyphenols. When you don't put oil and salt, the starch content of baked potatoes and steamed potatoes is not as high as rice steamed bread. The rate of rising blood sugar is not as fast as that of white rice, and the feeling of fullness is very strong. The same food that eats 300 kcal energy, potatoes are easier to eat than rice taro bread, and full of strong feelings.

If you simply make baked potatoes and steamed potatoes, the health value of potatoes is not disappointing. Using them as a staple food is good for improving nutrition and controlling blood pressure. Baked potatoes are a common staple food for French and Germans.

But the problem is that most people in the country eat potatoes as food. If you use potatoes to cook, the effect is reversed. In vegetables, potato starch content is almost the highest, usually between 14% to 20%, while the vast majority of vegetables have carbohydrate content below 5%, green leafy vegetables are even lower. More starch means higher calories. If potatoes are used instead of vegetables, there is no doubt that it will increase the risk of obesity.

What's even more troublesome is that most people do not eat baked potatoes and steamed potatoes, but use a lot of fat to cook potatoes, or braise them with meat. Potatoes after sucking in oil are extremely hot.

In addition, when potatoes are eaten there is a serious flaw. Vegetables are divided into "dark vegetables" and "light vegetables". Potatoes are light-colored vegetables. The light color means low carotenoid content and low anthocyanin content. Whether it is carotenoids, folic acid, vitamin K, calcium, dietary fiber, antioxidants, etc., it can not be compared with dark green leafy vegetables.

Studies in food safety also found that potatoes are the vegetables most likely to produce acrylamide (a suspected carcinogen) in cooking. The richer aroma of potato cooking, such as frying and frying, produces more acrylamide. Potato chips are the "top champions" of acrylamide content in common foods. The researchers explained that this is because potato is rich in glutamine and asparagine, and it is easy to produce acrylamide under cooking conditions between 120 and 190 degrees Celsius. However, cooking potatoes does not have this problem, because even if cooked in a domestic pressure cooker, the cooking temperature is less than 120 degrees Celsius.

In short, it is recommended that you change potatoes and eat steamed potatoes to replace some of the rice. If you are concerned about the poor taste of this practice, you can add some salt and pepper to eat, delicious, or cut the steamed potatoes into small pieces, Sheng in the rice bowl, and then eat a mouthful of potatoes to eat.

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