The use and composition of potatoes
We are so used to potatoes that it is difficult for us to imagine our diet without this vegetable. It is hearty, nutritious, healthy and very tasty. Potatoes contain practically no fat, about 2% of proteins, a small amount of fiber, water (about 2/3 of the volume of raw potatoes), organic acids and about 16-17% of carbohydrates, mainly starch. This product satisfies hunger for a long time, and Due to the caloric content of the potato provided by starch, it is a valuable source of energy. Unfortunately, because of its caloric content, potatoes are not allowed to be consumed during various diets or with obesity, and in fact this vegetable contains a lot of useful substances necessary for the body.
Potatoes contain vitamin PP, vitamin A, beta-carotene, vitamins E and C, which allow the body to maintain youth and beauty, prevent the formation of cancer cells, improve blood vessels and improve blood composition, and improve immunity and improve skin, nails and hair. In addition, the potato contains B vitamins that improve the functioning of the brain and nervous system, reducing fatigue, increasing stress resistance and working capacity, improving mood and sleep. Vitamin H (biotin) increases stamina and improves the condition of hair and nails.
Potatoes contain calcium, magnesium, sodium, potassium, phosphorus, sulfur, chlorine, zinc, iron, copper, iodine, selenium, manganese, fluorine, chromium and many other mineral elements. Thanks to them, potatoes:
- improves the composition of blood and strengthens the walls of blood vessels;
- improves the thyroid gland;
- strengthens bone tissue and tooth enamel;
- improves the processes of cell synthesis in the body;
- stimulates the activity of the brain;
- activates the immune system and regeneration processes in the body;
- removes salt from the body and relieves swelling;
- strengthens the heart and improves its work;
- improves the work of muscles;
- normalizes water-salt metabolism in the body;
- slows down aging;
- positively affects the work of all internal organs.
How many calories are there in potatoes?
Due to the high content of starch, and also due to the fact that during the preparation of potatoes we often add oil and other fats to it, the calorific value of the potato is considered high. In fact, the content of raw potatoes calories is small – about 77 kcal per 100 g. If you cook it without oil – it’s a delicious and healthy diet dish. However, in comparison with other vegetables, of course, the calorie content of potatoes looks high.
On how much calories in potatoes, the starch content in the tubers affects. The more starch – the higher the calorific value of potatoes. In young potatoes, starch is 20-30% less than in mature potatoes, so the calorie content of young potatoes is lower. It also contains more vitamin C than in a mature vegetable, but, unfortunately, it is destroyed during heat treatment. Caloric content of young potatoes is about 60-65 kcal per 100 g.
Caloric content of potatoes baked
Caloric content of potatoes baked without skin is 70 kcal. Baked with a peel, the potato contains 80 kcal. In this case, it is in the potato peel that the main amount of potassium, which strengthens the heart, muscles and removes excess salt and water from the body, is contained.
Caloric content of potatoes baked with minced meat is 140-180 kcal; with mushrooms – 130 kcal. In the baked potato with eggs and cream, the calories contain less – about 120 kcal per 100 g.
Calorie content of mashed potatoes
There are many different ways to make potatoes puree. The caloric content of mashed potatoes is influenced by ingredients such as milk, cream, butter. In mashed potatoes, cooked without these additional products, contains only 63 kcal per 100 g. If the dish contains milk, the calorie content is slightly higher – about 90 kcal. Welded on water with the addition of butter, potato puree contains 120 kcal per 100 g. If instead of creamy use a small amount of vegetable oil, the calorific value of mashed potatoes will be 80-85 kcal. The highest caloric value of this dish, if it contains milk and butter, is 150 kcal per 100 g.
Caloric content of boiled potatoes
Potatoes brewed in a uniform contain 85 kcal per 100 g. Caloric content of boiled potatoes without skin is about 66 kcal per 100 g. The caloric content of young potatoes boiled in water or steamed is practically the same as the mature one. Caloric content of boiled potatoes with butter is about 110-120 kcal per 100 g.
Caloric content of fried potatoes
Fried potatoes in oil are forbidden on any diet, which is not surprising – after all, in the preparation of this dish, carcinogenic substances are formed in the oil, and the calorie content of fried potatoes is very high. Depending on the oil content, it is from 150 kcal per 100 g (with 4-5 tablespoons of oil added per 1 kg of potatoes) to 350 kcal (with the addition of more oil, the use of animal fat, fat, etc.). Caloric content of fried potatoes with mushrooms is about 200 kcal per 100 grams, with meat 250-280 kcal per 100 grams, and with fats – up to 350 kcal and even higher.
Particularly harmful type of fried potatoes is French fries. Caloric content of French fries is 400-500 kcal per 100 g.
Caloric content of potatoes and diet
To eat or not to eat potatoes for those who are on a diet, this question has not received an unambiguous answer. Some experts forbid the use of potatoes during a diet. Others say that it is useful and there is its need.
In fact, during diets should be categorically refuse from roast potatoes, stew with the addition of oil, as well as any combination of potatoes and meat. But the boiled potatoes, mashed potatoes on the water with the addition of a small amount of vegetable oil, baked potatoes (especially with skin) during the diet are very useful. But you should use them in a limited amount – no more than 2 potatoes (150-200 grams) per day.
In addition, there are special diets on potatoes, designed for 1-3 days. For example, a mono-diet on boiled potatoes (about 1 kg per day you need to eat and drink at least 2 liters of water) or on potatoes and kefir (1 liter of kefir and 3-4 cooked potatoes without salt and oil). Another version of the potato diet for 3 days involves eating a glass of milk for breakfast, 300 g for mashed potatoes on water without oil, for dinner – 2-3 boiled potatoes and 1 boiled egg. Due to low calorie potatoes prepared without salt, butter, milk and other supplements, for 3 days on a similar diet can get rid of 0.5-3 kg, remove excess fluid from the body, remove swelling, cleanse the intestines.
When you eat potatoes during diets, remember that our body digests carbohydrates well in the morning. After 16.00 the rate of carbohydrate degradation is reduced, and everything that the body does not have time to spend (to turn into energy) before going to sleep, it will transfer into adipose tissue. Therefore, eat potatoes for breakfast or lunch, and for dinner, prefer light protein foods, which will have time to fully digest until the moment you go to sleep. Have dinner no later than 3 hours before bedtime.