The more potatoes you eat, the fatter you get? Nutritionist: Eating this way can help you lose weight and protect your heart

There is a rumor on the Internet that "the more you eat potatoes, the fatter you get." In fact, this result is probably caused by eating them in the wrong way and cooking them incorrectly. Nutritionists say that if potatoes are eaten correctly, they are not only an excellent source of starch, but also a good food for weight loss. In addition, potatoes are also heart-healthy and have a heart-protecting effect.

Eating potatoes with the skin is healthy, filling and low in calories

More and more people like to eat potatoes. Although they do not have much taste, they can be paired with various foods to create wonderful flavors and are therefore widely popular. In particular, the calories in potatoes are lower than common white rice and noodles, and their nutritional value is also quite good. Nutritionist You Weiming said that 50 grams of white rice and 60 grams of noodles both have 70 calories, but 90 grams of potatoes also have 70 calories. In comparison, you can eat more potatoes, feel more full, and have fewer calories.

Usually potatoes can be eaten with the skin after being washed and cooked. Americans especially like this way of eating. In fact, many ingredients with nutritional value are in the skin of the food, so eating potatoes with the skin is a very healthy way. Because potatoes are high in dietary fiber, even higher than many vegetables, people often think that potatoes are vegetables. In fact, compared with the bread and instant noodles that people often eat, potatoes can provide more dietary fiber and have fewer calories, which helps to lose weight.

Potatoes are high in potassium and can protect the heart

The American Heart Association lists potatoes as heart-healthy foods. The main reason is that potatoes are rich in potassium and are a good source of high-potassium foods. One meal of potatoes can provide about 1,100 mg of potassium, and sufficient potassium can produce many health benefits for the human body. If the diet lacks potassium for a long time, resulting in potassium deficiency in the human body, physical health will be affected.

According to the latest national nutrition survey results, Taiwanese people's daily potassium ion intake is less than 3000 mg. Although Taiwan has not yet established a daily intake standard, the World Health Organization and the U.S. Nutrient Reference Intake recommend that adults consume 3510 and 4700 mg of potassium per day. Nutritionist You Weiming said that potassium ions are necessary to keep the brain, nerves, heart and muscles functioning properly, so adequate potassium ion intake every day can help control high blood pressure, prevent stroke, reduce edema, and protect the elasticity of the heart and blood vessels.

Will eating more potatoes make you fatter? Avoid adding a lot of seasonings when cooking

Why is there a rumor on the Internet that "the more you eat potatoes, the fatter you get"? In fact, potatoes do have much lower calories than bread, toast, noodles, rice, and biscuits. However, if you observe carefully, you will find that it is the incorrect way of eating and cooking potatoes that causes you to gain weight the more you eat! Because potatoes themselves have no special taste, in order to make them more delicious, a lot of seasonings and processed ingredients are added during the cooking process, such as honey mustard sauce, salad dressing, ketchup, cheese sauce, German sausages, ham, hot dogs, bacon, etc., and even fried, butter, and fresh cream are used to increase the flavor. This actually means eating high-calorie processed foods and seasonings instead of fresh and healthy potatoes, and of course you will get fatter the more you eat.

In addition to being low in calories and rich in potassium and dietary fiber, fresh potatoes also surprisingly contain vitamins C, E, B1, B2, B6, the minerals calcium, magnesium, iron, zinc and the phytochemical chlorogenic acid. These nutrients are very helpful for good health. Compared with common refined starches such as sweet bread, pudding toast, hamburger wrappers, steamed bun wrappers, pasta, Chinese noodles, and white rice, potatoes are considered to be a very good source of starch.

"Potato stew" delicious weight loss recipe

Potatoes, which are quite filling, are a good food for weight loss. Just be careful not to add excessive seasoning, do not use a lot of oil to cook, and reduce the amount of processed food. At the same time, use natural ingredients and a little salt to get richer and more complete nutrients and delicious potato dishes, which can help with weight loss and improve health.

Nutritionist You Weiming introduces a delicious potato weight loss recipe "Potato Stew":

Ingredients: 1 potato, half an onion, 1/4 tomato, three-color frozen diced vegetables.

practice:

1. Chop 1 small potato into pieces, dice half an onion, dice 1/4 tomato, and 3 tablespoons of tri-color frozen diced vegetables and put them into the soup pot.

2. Add 400ml chicken bones to the above ingredients, bring to a boil, then simmer over low heat for 10 minutes, add 1 tablespoon of olive oil and the delicious potato stew is ready.

[Nutritionist's Tips]:

Nutritionist You Weiming reminds that since potatoes are high in potassium, patients with chronic kidney disease and hyperkalemia are advised to consult a nutritionist before tasting delicious potatoes.