Potatoes are a landmine for obesity, so are you afraid to eat too much? Nutritionist reveals: Potatoes high in potassium can reduce edema and control blood pressure

The white, tender and soft potatoes are so appetizing! However, people who love beauty but are afraid of getting fat do not dare to eat potatoes with confidence, fearing that potatoes are a landmine food that can easily cause obesity. Nutritionist Wang Zinan said that although potatoes are high in starch, they are also high in fiber, low in fat and high in potassium. Studies have shown that insufficient potassium intake is related to the risk of blood pressure and cardiovascular disease. If cooked properly and consumed in moderation, and replaced with staple foods such as rice, noodles, and bread, it will not only help eliminate edema, but also regulate blood pressure and protect cardiovascular health.

Eliminate edema without looking fat! Eat high-potassium potatoes

Nutritionist Wang Zinan said that with the westernization and refinement of diet, the increase in the number of people eating out, the consumption of large amounts of processed food, animal protein and fat, and insufficient intake of fruits and vegetables, it is easy to cause a serious imbalance of sodium and potassium ions in the body. Once the sodium ion level is too high, the body will be unable to eliminate excess water, causing the water to be retained in the body, forming edema, and causing changes in appearance such as swelling and puffiness.

If you want to improve the above problems, in addition to reducing salt absorption in your daily diet, you can also eat more potassium-containing foods to excrete excess salt from the body. Potatoes are rich in potassium ions, with a content of up to 385.8 mg per 100 grams, and only 77 calories, which is 2/3 of the calories in sweet potatoes of the same weight. They can also increase the feeling of fullness, making them a good dietary choice for people with edema problems. Moderate consumption will not only not make you fat, but also help the body excrete excess sodium salt, maintain the balance of electrolytes (sodium and potassium) in the body, and achieve the effect of eliminating edema and regulating blood pressure.

In addition to being high in potassium, diuretic, and seed-eliminating, potatoes are also rich in vitamin C, with nearly 30 mg of vitamin C per 100 grams. This vitamin C not only helps the body resist oxidation and fight the effects of free radicals, but also maintains blood vessel elasticity.

Does eating potatoes protect blood vessels? Vitamin C plays an important role

In addition to being high in potassium, diuretic, and seed-eliminating, potatoes are also rich in vitamin C, with nearly 30 mg of vitamin C per 100 grams. This vitamin C not only helps the body resist oxidation and fight the effects of free radicals, but also maintains blood vessel elasticity and prevents fat from depositing in the cardiovascular system, causing blockages in the blood vessel walls and poor blood circulation.

The fiber is fine and will not hurt your stomach! Potatoes are easy to chew and digest

The most important thing is that compared with other root foods, potato fiber is finer and rich in polysaccharide protein mucus. It is not only easy to digest and chew, but also will not cause irritation to the gastrointestinal mucosa. It is a very good natural antacid.

This is the healthiest way to eat! Replace staple food without burden

Eating potatoes has many benefits to the human body, but potatoes are high in carbohydrates after all, so you need to be careful about the amount you consume. Especially for those who want to lose weight, when eating potatoes, it is best to replace them with staple foods such as rice, noodles, and bread, and it is more appropriate to choose to steam or bake them, and season them with pepper and salt.

How can ordinary people determine the appropriate amount of potato replacement so that they can eat healthily without burden? Nutritionist Wang Zinan further explained that a medium-sized potato (about the size of an adult female's fist) contains about the same calories as 1/2 bowl of rice (125 calories). A large potato (the size of an adult male's fist) is roughly equivalent to an 80% full bowl of rice (200 calories). People who want to lose weight are advised to control their choices based on their personal appetite.

[Nutritionist's Tips]:

Finally, nutritionist Wang Zinan reminds that you must be especially careful when buying and eating potatoes. If the potato skin is earthy green, or has eyes or sprouts, it is recommended not to buy or eat them at will. Because potatoes produce a large amount of the toxic ingredient "solanine" during the germination process, if accidentally ingested, it may cause nausea, vomiting, numbness of the mouth and feet, or even coma, convulsions, and even heart paralysis and death. Be careful!