Russia – Many people eat potatoes fried, grilled and boiled, but some are always looking for an alternative to this product because they believe that it contains high calories and has little benefit.
Dr. Nuria Dianova, Executive Director of the National Center for Healthy Nutrition Research, debunks the myths about potatoes.
“Potatoes are a starchy vegetable that has a moderate amount of protein—2 grams per 100 grams—and carbohydrates—16-17 grams. They also have a good amount of magnesium, iron, vitamin B1, and niacin (nicotinic acid), which affects the nervous system,” she says.
She adds: “Potatoes are also rich in potassium, which is good for the heart muscle, but harmful in case of kidney problems. As for vitamin B1, many people suffer from a deficiency. This vitamin is found in whole grain products that people eat in small quantities because all foods are refined.”
According to her, potatoes can be considered bread, and in some cases they are even better than bread because 100 grams of bread contain 40-60 grams of carbohydrates, while 100 grams of potatoes contain only 16-17 grams. Potatoes are also beneficial for diabetics and brain function. Moreover, potatoes are better than white rice, because they contain magnesium and dietary fiber, which have a positive effect on the intestines.
She says: “Potatoes are very beneficial if they are boiled or grilled. Fried potatoes cause a high glycemic index because they contain many glucose substances, which accelerates the aging process.”
The expert points out that the amount of potatoes allowed to be eaten per day is determined according to the principle of the dish, which must contain carbohydrates, protein, fats and dietary fiber.
“That’s about a quarter of the plate – 100-120g, meat 100g and salads 150-200g. This is considered a healthy plate,” she says.
According to her, there is no harm in eating potatoes in moderation, but people with kidney disease must follow special rules when eating them.
Source: radio1.ru
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2024-08-18 13:24:52
