Sandrija Čapkauskienė named the benefits of potatoes, the biggest mistake when eating zeppelins and why you can not drink potatoes with kefir

– Sandrija, how are potatoes good for you?

– Medium potatoes (150 g), both skin and dry, contain 2 g of fiber, which is 7%. all recommended daily amounts (the recommended daily intake of fiber is 25 to 36 g). Potato protein accounts for only 1-1.5 percent. total mass, so it is not considered an optimal source of protein, although the biological value of potato protein is very high. The fat content is only a minimum part of the potato: 0.15 g / 150 g of potatoes.

Potatoes are rich in important vitamins and minerals for the body, most of which are vitamins C and B6 and minerals potassium, phosphorus, magnesium, and iron. 150 g of potatoes (with and without skin) contain up to 27 mg of vitamin C (this vitamin is very important for the absorption of iron, synthesis of collagen) and your skin – 48 mg of magnesium. Thus, when peeling a potato peel, we lose a large amount (about 45%) of this important mineral for the body (magnesium activates the activity of 300 enzymes, stabilizes cell membranes, important for the functioning of the cardiovascular system, tissue bone, muscles and nervous system). Potassium is also particularly high in potato skins.

Potatoes are rich in polyphenols (I will remind you that they are biologically important substances with antioxidant and anti-inflammatory activity), especially carotenoids. Two carotenoids, beta-carotene and lutein, are very important for your eyes and your health. Beta carotene is a precursor to vitamin A (provitamin A). Yellow and red potatoes contain the most carotenoids: beta-carotene, lutein, zeaxanthin, and violaxanthin. Dark yellow potatoes contain 10 times more carotenoids than white potatoes. Quartzite, another powerful antioxidant, is also abundant in red and brown potatoes.

We know that potato is a starchy vegetable because of the complex carbohydrate that dominates it: starch. It makes up about 75 percent. dried potato pulp. Potatoes contain faster digesting starch amylopectin, the ratio of slow digesting starch to amylose – toxins 3: 1, gives a feeling of fullness, helps regulate overweight and blood lipids and glucose. Research has shown that the amount of resistant starch, amylose, in potatoes is highly dependent on the method and temperature of its preparation, but not on the species. For example, naturally baked potatoes (in the oven) have more resistant starch (3.6 g / 100 g of potatoes) than boiled potatoes (2.4 g / 100 g). It is also interesting that chilled / cooked / fried potatoes have the most resistant starch: 4.3 g / 100 g in chilled potatoes and 3.1 g / 100 g in hot potatoes. The less resistant the starch, the higher the potato’s glycemic index, which means that the faster glucose enters the bloodstream from the gastrointestinal tract and increases the blood concentration. Rapidly rising glucose levels result in higher levels of the released hormone insulin. And this is not good for our body, because such roller coasters of glucose and insulin increase the risk of obesity, type 2 diabetes.

– What is the best way to treat potatoes to preserve as many vitamins as possible?

– Interestingly, the potato peel is more than 50 percent. of all nutrients. Heat treatment, in which the potato is cut and shaved, reduces the amount of vitamins and minerals in the potato, especially when water is used or the heat treatment is carried out at extremely high temperatures. However, a cooked peeled potato contains more nutrients and fiber than a peeled one. Acrylamide is produced by frying potatoes, especially without skin, and roasting them considerably. Acrylamide is formed from the amino acids naturally present in the product (asparagine) and glucose and fructose by treatment at temperatures above 120 °. Acrylamide is formed in plant products by the reaction of fructose with the amino acid aspartic. Acrylamide “paints” the product brown and gives it a distinctive flavor.

– What ailments can potatoes help?

– There are still several opposing views on the health effects of potatoes: some scientists and nutritionists say that potatoes with a high glycemic index can contribute to the development of diabetes or obesity. Meanwhile, the opinion of others is the opposite: potatoes, according to them, are a healthy product. How is it really?

I’ve previously written about resistant and non-resistant starch in potatoes. The glycemic index of potatoes can be reduced by cooling the potato, and products with a lower glycemic index reduce the likelihood of diabetes, obesity. Although the potato provides a feeling of fullness, it should not be consumed in abundance as a starchy product. The potato itself does not promote obesity, but its excess in the diet and especially the consumption of potatoes or their dishes with excess fat is the biggest culprit of weight gain.

Researchers say that the nutrients that make up potatoes may have a beneficial effect on blood pressure, satiety, and gut health. However, there is currently a lack of scientific evidence on the impact of potato consumption on the risk of obesity or diabetes. However, a systematic review of recent articles has shown that follow-up studies have not provided strong evidence that boiled, fried, or mashed potatoes increase the risk of obesity or type 2 diabetes. It matters when and with what additives they are eaten. . Therefore, dietary recommendations should continue to emphasize the importance of healthy eating habits, one of which is the abundance and variety of vegetables, including nutritious potatoes.

– Why are zeppelins considered an unhealthy dish?

If we look at it from a food combining point of view (although food combining has not been scientifically proven), then potatoes, meat, and gravy are incompatible with each other. I think the biggest mistake is choosing a sauce that is high in fat. Let’s leave zeppelins alone, because we can consider them as a national dish, and Lithuanians love zeppelins. However, it is important to choose a less greasy sauce that many are used to and still consume.

– Is it possible to drink kefir while eating potatoes?

The combination of potatoes and dairy products is inappropriate. However, if you are healthy, the digestive tract is working perfectly, there is no increased acidity, you can violate this rule of food combining, and sometimes try potatoes with kefir. But only occasionally (smiles).