Potatoes are one of the most common and accessible food products in the world. Its history spans thousands of years, and it has become an integral part of the cuisine of various countries. However, despite its popularity, potatoes provoke debates among nutritionists and people who monitor their health.
Nevertheless, potatoes remain a rich source of various vitamins and minerals necessary for maintaining health.
It contains important trace elements such as potassium, which plays a key role in maintaining normal blood pressure and muscle function.
Additionally, potatoes are a good source of vitamin C, which helps strengthen the immune system and improves iron absorption in the body.
Potatoes also contain B vitamins, including B6 and folic acid. These vitamins are important for metabolism and supporting the nervous system. Folic acid, in particular, is necessary for DNA synthesis and the formation of new cells, which is especially important during pregnancy.
Nutritional Value
The glycemic index (GI) of potatoes varies depending on the variety and method of preparation. On average, the GI of potatoes ranges from 56 to 111. This means that potatoes can cause a significant increase in blood sugar levels, especially when consumed in the form of mashed potatoes or fried potatoes.
A high GI can lead to sharp fluctuations in glucose levels, which negatively affects health, especially for people with diabetes or those predisposed to it.
Consuming high-GI foods can increase the risk of developing insulin resistance and contribute to fat accumulation in the body. Therefore, it is important to approach potato consumption with caution.
Ways to reduce the GI of potatoes:
- Steaming: This method helps preserve nutrients and lower the GI.
- Cooling: Chilled potatoes have a lower GI compared to warm ones, as some of the starch becomes resistant (not absorbed).
- Combining with proteins and fats: This helps slow down carbohydrate absorption and reduce the overall impact on blood sugar levels.
Thus, potatoes, despite their popularity and nutritional value, are not an ideal product for a keto diet. It is better to avoid their consumption or consume them in a chilled form, in small amounts (up to 30-50 grams per day).
Substitution options in recipes
Colored cauliflower. Plus 2 g of psyllium per 500 g. Cauliflower gives a neutral taste and less starch. Psyllium returns the "viscosity of potatoes." Calories are almost halved.
