Not a source of empty carbohydrates. Is it possible to eat potatoes every day and how to cook them?

Potatoes are one of the most controversial foods in modern nutrition. On the one hand, this is a familiar and beloved side dish, on the other - it is often accused of being overweight and spikes in blood sugar. About whether it is possible to eat potatoes every day and in what form, sb.by told the consultant on a healthy lifestyle Svetlana Sinichenko.

According to the expert, the bad reputation of potatoes is not due to the root crop itself, but to the way we prepare it:

- Fried potatoes, french fries and chips are really foods that should not be eaten often. They contain a lot of added fat, salt and extra calories.

Svetlana Sinichenko stressed that potatoes themselves are not “empty” carbohydrates:

- It has fiber, protein, potassium, vitamin B6, niacin and copper, which give the brain energy and support its work. The peel of potatoes contains fibers useful for the intestines, as well as antioxidants.

The expert noted that modern scientific reviews do not confirm significant harm:

- Moderate potato consumption is not associated with a significant risk of chronic disease. Moreover, data from clinical trials indicate that the health effects of potatoes are comparable to legumes and refined grains, and only in rare cases it has a negative effect.

The consultant named the most useful methods of preparation:

- It's cooking, baking and steaming. With this approach, the maximum of nutrients is preserved, and the calorie content remains moderate: about 80 calories per 100 grams.

According to Svetlana Sinichenko, baking is considered one of the best options:

- Cooking potatoes is better in the peel, and then cooling - this produces the so-called resistant starch, which is not broken down in the body and works as a prebiotic, supporting beneficial bacteria in the intestine.

The expert allowed the mashed potato, but with a reservation:

- Only if you replace cream and butter with water, skim milk or olive oil. This way you will get fewer calories and harmful fats.

Svetlana Sinichenko warned what to avoid:

- What to avoid is deep frying and plenty of oil. When the oil is heated, lipid oxidation starts, the number of free radicals increases, which damage cells and cause inflammation.

The consultant named the safe portion:

About 200-300 grams per day, that is, about one or two potatoes of medium size. It is important to take into account that potatoes are a source of carbohydrates, so there should be other sources in the diet, such as cereals or legumes.

The expert concluded by saying:

- If you’re healthy and don’t have problems with your weight or sugar levels, potatoes may well pop up on your table every day, but in the right form and in reasonable amounts.

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