Is it true that potatoes are fattening?

For a long time, the idea was spread that potatoes were foods that promote weight gain. It is actually a myth that potatoes are fattening.

A medium 5.2-ounce (148 g) potato contains only 100 calories, and can even be eaten in weight-loss regimens, as it is a satiety food.

Advantages of consuming potatoes

-The potato is an important source of energy, since it contains complex carbohydrates.

-High content of vitamin C.

Vitamin C is a powerful antioxidant that helps prevent cell damage caused by free radicals.

In addition, potatoes contain an antioxidant called glutathione reductase which can protect against some types of cancer. Potatoes, like broccoli, have shown great antioxidant activity.

-Potato excellent source of potassium.

Potatoes with the skin are a source of potassium that helps promote cardiovascular health. Especially if you have a diet high in potassium and low in sodium, it can help reduce the risks of high blood pressure.

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One medium potato contains 21% of the Daily Value for potassium.

-Free of fat and cholesterol.

-Good source of fiber and gives satiety.

A medium potato with peel contains 3 grams of fiber, which corresponds to 12% of the recommended daily intake. According to research from Pennsylvania State University, adequate fiber and water intake helps reduce hunger between meals.

-Increases the consistency and palatability of the preparations.

-It is excellent for spreading and combining food.

Potatoes can be prepared in multiple ways. The challenge is to use cooking methods such as boiling, roasting, baking, using an air fryer. To avoid using oil, butter, margarine, creamy dressings to avoid adding those extra calories that are the ones that increase the calories of the preparation and not the potato itself.

Fresh potatoes

Russet potatoes are the most popular variety in the US and are available year-round. It is characterized by having a brown skin with lines. They are ideal to cook baked, crushed and roasted. They are very attractive and delicious.

Other varieties are ideal to eat simply boiled with little water.

Dehydrated potatoes

It has the texture of a natural potato and can be used in numerous presentations, whether cubed, sliced, flaked, granulated and as flour. They are stored dry, which has a great advantage.

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Frozen potatoes

Frozen potatoes come in multiple shapes and sizes, French, cubed, potato halves, or as hash browns, spiral potatoes, rack cuts.

Baked potatoes with fewer calories

There are processed potatoes intended for the baking process, with characteristics similar to French fries. In addition to saving oil, they prevent fat absorption by up to 50%.

The way to prepare is to bake at 500 ° F (260 ° C). Pour the potatoes into a tray and spread them, avoiding that they are one on top of the other. Bake for as long as the package indicates. Avoid covering the potatoes so that the steam condenses and they become moist and lose consistency and texture.

Roasted potatoes

The temperature of the griddle or skillet should be 375 ° F (191 ° C). Once this temperature is reached, a little sunflower oil is drizzled on. Only what is necessary is cooked. It is roasted on one side and then the potatoes are turned over. To make them a little golden, drizzle a little oil over the potatoes after starting to cook.

The potato so versatile that you can prepare many healthy recipes.

For soups you can use various cuts or simply prepare your soups with your favorite vegetables, using a potato to thicken your soups and blend them with spices, as a garnish, stuffed potatoes, such as lasagna, among many other preparations.

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Source: United States Potato Board.

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