Potatoes: how to eat them healthily?
Scientists from the University of California believe that mashed potatoes contain nutrients that enable them to join the menus of healthy diets. How? Read the article to know more.
It is clear that potatoes have an important nutritional value, but can mashed potatoes be considered an aid in weight loss? A question about which there are conflicting scientific opinions.
Potatoes and weight loss
In this section, we will review a study on the relationship of potatoes to weight reduction.
1- Study results
Is eating potatoes good for weight loss? This was confirmed by a study conducted in the United States of America, specifically at the University of California, in cooperation with the National Center for Food Safety and Technology. Where the results of the study showed that potatoes can be adopted as an important part of the diet intended for weight loss, even though they contain a high level of sugar (HGI).
This study came to refute suspicions that potatoes can be included in the diet, as they are a food that contains sugar.
"The results of our study confirm what health and nutrition experts have been saying for years: when it comes to weight loss, it's not right to omit a particular type of food or food group," said lead researcher Dr. Brett Burton Freeman. So there is no evidence that potatoes prepared healthily (ie, steamed, boiled, or grilled) may contribute to weight gain, but they can be considered as part of a weight-loss diet program.
2- Study details
Within this study, 86 overweight men and women were examined over a period not exceeding 12 weeks. The participants were divided into three groups and randomly, and each group underwent a different diet program, which included (5-7) meals of potatoes per week. And they were distributed in groups to measure the effect of a low-calorie diet on them, measuring glycemic indexes differently between each group with and without the addition of potatoes.
The first group received a list of foods with a low glycemic index (LGI), while the second group received a list of foods with a high glycemic index (HGI), and these foods were included in their daily diet. Both groups had to limit their daily caloric intake by 500 calories.
As for the third group, the control group, the group was allowed to choose their daily meals and calories themselves, but they were encouraged to follow the guidelines of the American Dietetic Association, and they were asked to include between 5 and 7 servings of potatoes in their diet during one week.
The results showed that the participants from the three groups succeeded in reducing their weight, with no significant differences in the results between the mentioned groups. The glycemic index is the most appropriate and commonly used method for classifying the effect of different foods on blood sugar. The glycemic index is measured for each food item and compared to two types of foods, namely white bread (=100) or glucose (=100).
It is worth noting that all participants were provided with recipes and guidance leaflets, for them to succeed in adhering to the dietary guidelines.
Potato benefits
Potatoes have many benefits, including:
- Potatoes don't have a high amount of calories (it only contains 1 calorie per 100g), but the complex carbohydrates in potatoes, create a feeling of satiety and fullness in the stomach and reduce the need to eat other foods.
- Potatoes contain a large amount of potassium, which helps reduce the risk of high blood pressure, cardiovascular disease, and protects the bones from brittleness, or kidney stones.
- Potatoes contain many important minerals such as phosphorous, calcium, and iron.
- Potatoes contain two important antioxidants: glutathione and lipoic acid, which contribute to reducing the risk of cancer, neutralizing toxins, strengthening the immune system, and more.
- Potatoes provide more than half the daily need for vitamin C.
Cooking potatoes in a healthy way
According to agricultural experts, preparing delicious potatoes in a healthy and oil-free way requires:
- Choose the right items for cooking or baking.
- Ensure that the method of cooking or baking potatoes is consistent with the diet program.
What potatoes are suitable for cooking?
Potatoes suitable for cooking reach a degree of softness suitable for eating without falling apart, they have a smooth texture, and are ideal for potato salad and cooking while preserving the whole potato, and most of the species belonging to this group, contain a low percentage of dry matter. Potato lovers can use the appropriate types to prepare mashed potatoes after they have been cooked properly.
In fact, there are thousands of potato varieties, which differ in the percentage of dry matter they contain.
What types are suitable for preparing mashed potatoes?
To prepare the mashed potatoes:
- It is recommended to choose starchy red potatoes, as they contain more dry matter than others and produce a creamier, more puffy potato paste.
- He thinks it's best to use white potatoes, which are less starchy, because they absorb less water during cooking, and last longer without falling apart.
How to make healthy mashed potatoes
In the interest of your health, and to get a healthy meal of mashed potatoes, we have put in your hands some appropriate instructions for preparing meals of mashed potatoes, and the ingredients used in that.
Ingredients
- 8 grains of potatoes.
- 20 grams of butter.
- 2 cups of milk.
- A third of a cup of olive oil.
- 3 heads of peeled onions, cut into slices.
- sugar spoon.
How to prepare
- Peel the potatoes, and cook in water with two tablespoons of salt for 40 minutes.
- Mash the potatoes, using a potato masher, and put them in a pot over low heat.
- Gradually add butter and mash the mixture again.
- Then the milk is added and the mixture is mashed again.
- Heat olive oil in a skillet over medium heat.
- Fry the onion slices, until they become transparent, and add sugar.
- Finally, add the onions to the mashed mixture, mix and taste, add salt as necessary and serve hot.