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Potatoes during a diet: what are their benefits and harms
04.03.2024 02:10
For many dieters, potatoes and weight loss are incompatible concepts.
However, according to doctors, the danger of vegetables in the process of losing weight is just a stereotype that has spread due to the wrong approach to preparing dishes with it, overeating and an irresponsible approach.
The article will tell you about the benefits and harms of potatoes, how to cook them properly while preserving all the nutrients.
Useful properties of potatoes
To understand the safety of a vegetable in a diet menu, it is necessary to compare it, for example, with oatmeal, which is popular in healthy eating and is called the main product for health and an ideal figure.
A 100 g serving of oatmeal contains 350 kcal and almost 50% of the serving is carbohydrates. A similar serving of potatoes contains 75 kcal and only 16 g of carbohydrates. At the same time, it contains proteins and fats, which are so important for the body.
In addition, the vegetable, cooked correctly, retains a large number of micro- and macroelements. Potatoes contain zinc, magnesium, iron, copper, calcium, as well as almost the entire line of group B, PP, C and a number of other important substances. Particular attention should be paid to potassium. There is more of it in the vegetable than in the famous bananas.
This element helps to normalize blood sugar levels and control blood pressure. Fiber is also an important element of potatoes. It satisfies hunger, energizes, and helps remove toxins and waste that pollute the body.
Choosing potatoes and dishes from them during the diet
So, can you eat potatoes while on a diet? The answer is definitely yes. However, what matters in this question is what kind of potatoes were chosen on the menu, how much of them were eaten and how they were prepared.
According to nutritionists, an average portion of potatoes, not exceeding 130-150 g, consumed up to 3 times a week, does not harm the weight loss process.
The maximum amount of nutrients is contained in fresh potatoes of the new season, boiled in their skins or cooked in the oven.
When on a diet, this dish can be supplemented with a salad of fresh vegetables, seasoned with a sauce of low-fat Greek yogurt and herbs. But combining it with meat on the same plate is prohibited, since the vegetable in this case will take a long time to digest and will not bring any benefit.
It is worth giving up fried and mashed formats. In addition, when cooking soup, you need to choose either potatoes or cereals added to the dish. This will reduce the calorie content.
Harm of vegetables
The main danger of potatoes is the substance solanine, which is part of their composition. It is produced in tubers during their birth in the ground under the influence of ultraviolet rays.
A high level of the substance in the vegetable and its frequent consumption can provoke the process of destruction of nerve cells.
Another danger is improper preparation of potatoes, namely deep frying, semi-finished products with preservatives, chips, etc.
All of these dishes contain high levels of carcinogens that cause cell mutations, including tumor growth. These dishes, despite their bright and rich taste, do not bring any useful benefits.
A number of chronic human diseases are also contraindications to eating the vegetable more than once a week.
It is not recommended to include it in the menu for people with intestinal diseases, as the vegetable causes gas formation. It is no less dangerous for carriers of urolithiasis due to starch, the accumulation of which can cause the movement of sand and stones.
Potatoes are allowed in dietary nutrition. They are a carrier of important microelements. Responsible consumption and proper preparation will allow you to improve your body with their help.
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