Le potatoes are underground tubers which grow on the roots of the potato plant, the Solanum tuberosum. Originally from South America, the potato was brought to Europe in the XNUMXth century and is now grown with many varieties around the world.
Index
Nutritional values
Le potatoes cooked in their skins are an excellent source of many vitamins and minerals, like potassium e C vitamin; as well as being rich in water When fresh, potatoes are composed of carbohydrates and contain moderate amounts of protein e fibers, with very little fat.
One hundred grams of boiled potatoes in their skins contain:
- calories: 87
- water: 77%
- proteins: 1,9 gr (low quantity, but high quality)
- carbohydrates: 20,1 g (the main carbohydrate is starch)
- cup sugar: 0,9 gr
- fibers: 1,8 gr (most of them are contained in the peel)
- fat: 0,1 gr
Vitamins and minerals
Potatoes are a good source of several vitamins and minerals; the levels of some vitamins and minerals decrease during cooking, but this loss of properties is reduced by cooking the potatoes in their skins.
The main minerals of potatoes are:
- potassium - is concentrated in the skin and can benefit heart health
- Vitamin C
- folate: found mainly in colored flesh potatoes
- vitamin B6: a class of vitamins involved in the formation of red blood cells.
Health benefits
Peeled potatoes can have a variety of health benefits:
- heart health: Potatoes help to keep blood pressure under control thanks to the high potassium content
- weight management: very filling foods, such as potatoes, can contribute to weight control, prolonging the feeling of fullness and reducing calorie intake
Safety and side effects
Eating this tuber is generally safe and healthy; however, in some cases people should limit their use or avoid them:
- allergyPotato allergy is rare, but some people may be allergic to potato chips, a major potato protein
- toxins: the potato plant contains a class of toxic phytonutrients, called glycoalkaloids; reports of toxicity to these nutrients are rare and can generally give mild symptoms such as headache, stomach pain, diarrhea and vomiting.
Potatoes rich in glycoalkaloids taste bitter and cause a burning sensation in the mouth, warning signs of potential toxicity - acrylamides: acrylamides are contaminants that are formed in foods rich in carbohydrates when they are cooked at very high temperatures; these compounds are used as industrial chemicals and their toxicity has been reported in people exposed to them in the workplace.
Potato e obesity
The potatoes were accused of contributing to obesity, cardiovascular disease and al diabetes; the main reason for this is that they are widely consumed as fried or packaged, both of which are high-fat foods with unhealthy compounds.
Furthermore, both fries and packets contain a greater quantity of acrylamides, glycoalkaloids and salt and their consumption should be absolutely limited.
For a optimal consumption of this food and to be able to fully exploit all its properties, it is good select a different type of cooking.
How many times a week do you eat them? How do you like them best? Let us know in the comments and also follow us on our Telegram channel
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