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Potatoes are a carb-rich food that provides vitamins, minerals and healthy plant compounds. Moreover, they also work to support weight loss and prevent heart disease effectively.
1. General knowledge about potatoes
Potato is a tuber that grows underground on the root of the potato plant, the English name is Solanum tuberosum. This plant belongs to the order Ca, which is related to the tomato and tobacco plants.
Potatoes originated in South America, then introduced to Europe in the 16th century and are now grown in countless different varieties all over the world.
In addition, potatoes are a versatile tuber, relatively cheap, easy to grow, easy to care for and have a high nutrient content, so many households in Vietnam have chosen potatoes as a main dish in daily meals.
Potatoes can be prepared in many different ways, including boiled, fried, baked and are often used as a favorite snack of many people.
Khoai tây chiên là món ăn vặt khoái khẩu của cả người lớn và trẻ em
2. Nutritional value of potatoes
Potatoes cooked with the skin on are a good source of many essential vitamins and minerals, such as vitamin C or potassium.
In potatoes make up most of the water, in addition, the main components of potatoes include carbs, protein and a moderate amount of fiber, especially potatoes have almost no fat.
The nutrients in 2/3 cup (100 grams) of boiled/cooked potatoes with the skin on are:
Water: 77% Calories: 87 Protein: 1.9 grams Carbs: 20.1 grams Sugar: 0, 9 grams Fiber: 1.8 grams Fat: 0.1 grams 2.1. Carbs Potatoes are mainly composed of carbs, which are active in the form of starch. The carb content typically ranges from 66-90% dry weight.
In addition, potatoes contain small amounts of simple sugars, such as sucrose, glucose and fructose.
Because potatoes often rank high on the glycemic index (GI- measures how a food affects blood sugar levels after eating), they are not suitable for people with diabetes.
However, some types of potatoes have a moderate glycemic index, which depends on the variety and methods of potato preparation by the user. Refrigerating potatoes after cooking can reduce their effect on blood sugar and lower GI by about 25-26%.
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2.2. Fiber Although potatoes are not a high-fiber food, they can provide a significant amount of fiber for those who eat them regularly.
The skin of a potato is the place that contains the most fiber, accounting for 12%. Meanwhile, potato fibers are mainly in insoluble form, such as pectin, cellulose and hemicellulose.
Furthermore, potatoes also contain varying amounts of resistant starch, which is a type of fiber that nourishes the beneficial bacteria that live in the gut and helps improve digestive health. Resistant starch also contributes to blood sugar control of the body.
2.3. Protein Potatoes have a relatively low protein content, ranging from 1-1.5% when fresh, and from 8-9% by dry weight. In fact, compared to other common food crops, such as wheat, rice and corn, potatoes have the lowest amount of protein.
The main protein found in potatoes is patatin, which can cause allergic reactions in some people. Therefore, people who are prone to allergies should consider carefully before using them.
Potatoes are also a source of many vitamins and minerals important to the body, especially potassium and vitamin C.
Khoai tây là nguồn cung cấp kali dồi dào
2.4. Vitamins and minerals Potatoes are also a source of many important vitamins and minerals for the body, especially potassium and vitamin C.
Potassium: is the predominant mineral in potatoes, often concentrated in the shell and is very beneficial for heart health. Vitamin C: is the main vitamin found in potatoes, but the amount of vitamin C can be significantly reduced when cooked or improperly processed. Folate: concentrated mainly in the skin of potatoes, especially those with colored intestines, helps prevent malignant cancers, increase blood volume for women before and after pregnancy. Vitamin B6: is a B vitamin that plays an extremely important role in the formation of red blood cells in the body, participates in the metabolism of fats, proteins and carbohydrates. 2.5. Other Plant Compounds Potatoes are rich in a variety of bioactive plant compounds, concentrated mainly in the skin.
Besides, potato varieties with purple or red skin and intestines all contain high levels of polyphenols, which is an antioxidant, which is very good for human's overall health.
Chlorinated acid: this is the main polyphenol in potatoes. Catechin: is an antioxidant, accounting for 1/3 of the total polyphenol content and is most abundant in purple potatoes. Lutein: found most in yellow-fleshed potatoes. Lutein is a carotene antioxidant, which promotes eye health. Glycoalkaloids: are a group of toxic phytonutrients produced by potatoes, as a natural remedy against insects and other threats. Glycoalkaloids can cause some health problems if used in large amounts.
Trong vỏ khoai tây có chứa nhiều các hợp chất thực vật
3. Health benefits of potatoes
Potatoes are a food rich in essential nutrients and offer many amazing health benefits, including:
3.1. Improve heart health High blood pressure is a classic sign of abnormally high blood pressure, which is also one of the leading risk factors for heart disease.
Potatoes contain a number of minerals and plant compounds that effectively reduce blood pressure. In particular, with high potassium content also contributes to improving high blood pressure conditions, thereby reducing the risk of heart disease. Some other substances found in potatoes such as chlorogenic acid and kukoamine can also lower blood pressure to a lower level.
3.2. Weight control Compared with other carb-rich foods, potatoes have the ability to quickly fill up, prolong the feeling of fullness after meals, reduce cravings and calorie intake, thereby contributing to weight control. effective weight loss and control part, especially those who are overweight and obese.
Researchers have discovered that potatoes also contain a special protein, called proteinase 2 (PI2). This is an inhibitor, which helps to suppress cravings.
Although PI2 has the ability to curb cravings when used in its pure form, it is not clear if it has any effect on the trace amounts in potatoes.
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3.3. Control blood sugar In potatoes contain resistant starch, which is a type of starch that is not broken down and is completely absorbed when entering the body. When resistant starch goes to the large intestine, it becomes a food source for the beneficial bacteria in the intestine.
Studies have shown that resistant starch has many useful health benefits, including the ability to reduce insulin resistance and help control blood sugar.
To increase the amount of resistant starch in potatoes, you should store them in the refrigerator overnight.
3.4. Extremely versatile Potatoes are not only very healthy but also extremely convenient and versatile.
You can cook potatoes in many different recipes, depending on your preferences and uses, including frying, baking, boiling or steaming. However, the calories in potatoes can increase significantly if fried in a lot of oil.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Articles refer to the source: healthline.com
