What made our nutritionist write good words about potatoes? But they quickly break down into sugar! And make them French Fry!
True, but they also have some significant advantages. She is here to explain everything and offer two recipes, including one for healthy fries
The first thing that comes to my mind when potatoes are mentioned is poverty, perhaps because when you want to describe someone living on a budget they tell you how they ate potato skins and dry bread.
In general, potatoes do not get fame. Those who suffer from irritable bowel do not always welcome them, and in addition, they have a very high glycemic value.
Because it is a carbohydrate that consists mainly of starch, it breaks down into sugar relatively quickly. Therefore, it may increase the sugar in diabetic patients and in general, affect the feeling of satiety and the sugar balance.
On the other hand, the glycemic index has long since dropped from its greatness. Today we know that it has no meaning when eating a meal that consists of several foods together.
If we eat a meal consisting of chicken breast + potato + vegetable salad with olive oil, the fat, fiber, and protein will delay the breakdown of food in the digestive system and eliminate the glycemic index of the potato.
There is an equally and even more important index, the satiety index. It is completely subjective and can vary from person to person. In studies where people were asked to rate their sense of satiety, potatoes scored among the highest.
Which is better: a potato or a bun?
What is not usually taken into account is that potatoes also have nutritional benefits. Along with starch, they contain vitamins, minerals, dietary fiber, and phytochemicals.
Compared to white flour, potato with skin is a whole food, so it is recommended to choose it as a substitute instead of white rice, flakes, pasta, white bread, and friends.
A medium baked potato (175 grams) contains about 160 calories, 3.6 grams of protein, 0.26 grams of fat, 36 grams of carbohydrates, and 3.6 grams of fiber.
They are also rich in potassium (941 mg) which contributes to balancing blood pressure, prevents heart disease, and strengthens bones, vitamin B6 (0.37 mg), and vitamin C (22 mg).
Phytochemicals are compounds produced by plants to protect themselves from environmental harm. When we eat plant foods rich in phytochemicals, we can reap similar protective benefits.
These include shielding DNA in our cells from damage, reducing cancer risk, supporting liver health, and boosting immune function.
It is true that you should not overdo eating potatoes. This is true for almost any food. But before you rush and completely remove them from the menu, check if their combination in meals makes you good, varied, and satisfying.
To help you decide, here are two recipes in which they start:
Potato and sweet potato French Fry in the oven
Potatoes may have a poor reputation, but french fries deserve particular scrutiny. It’s true – fries typically contain not only high calories but also significant unhealthy fat.
When purchasing them from restaurants, you don’t know how often they reuse oil for frying. This can result in french fries leaching harmful compounds into your food.
The homemade version in front of you cooks the French Fry easily, just take out an egg from the oil and put it in the oven.
What you need:
1 sweet potato
2 tablespoons olive oil or canola oil
2 tablespoons water 1
teaspoon coarse salt
1/4 teaspoon pepper
1 teaspoon paprika
What to do?
1. Cut the potatoes and sweet potato into cubes/sticks or slices – no need to peel them.
2. Mix the oil and spices in a saucer.
3. Pour the oil mixture over the vegetables and toss together until all the pieces are well covered.
4. Put in the oven on high heat to bake for about an hour until brown.
What we got:
There are about 6 dishes that can be combined into a full meal with a portion of protein and vegetables.
Each serving has about 200 calories, 3 grams of protein, 38 grams of carbohydrates (equal to 2 servings of carbohydrates), and 3 grams of fat.
Another idea can be suitable for a festive breakfast or dinner:
Vegetable and potato frittata for two people
1 partially cooked potato
1 red onion 1
tablespoon olive oil
5 cherry tomatoes
1 tablespoon baby mozzarella
2 large eggs
1/4 cup milk 1
teaspoon baking powder
Salt and pepper
4 basil leaves
And for work:
1. Cook a peeled potato until partially softened, cut into slices, and set aside.
2. Chop the purple onion and fry until transparent in a tablespoon of olive oil pan that can be put in the oven.
3. In the meantime, heat the oven to 180-200 degrees.
4. Cut the zucchini into slices or small cubes and add to the onion.
5. Slice the cherry tomatoes into slices or halves and add to the pan.
6. Place the potato slices on the vegetables.
7. Beat the eggs in a bowl with the spices, baking powder, and milk.
8. Sprinkle the egg mixture over the vegetables in the pan.
9. Sprinkle baby mozzarella and fresh basil leaves over everything.
10. Cover until the frittata is 1/2 ready, at least one side of it.
11. Transfer the pan uncovered to the oven, until the top is also baked.
12. Remove from the oven carefully because the handle is boiling, cut into 2, and add a rich and appetizing vegetable salad.
What we got:
about 400 calories, 22 grams of protein, 32 grams of carbohydrates, and 22 grams of fat.