First, talk about the nutritional value of potatoes. Potatoes are rich in nutrition, and their rich vitamin C (ascorbic acid) content far exceeds that of food crops. The content of protein and sugar is much higher than that of ordinary vegetables. The nutritional components of potatoes are reasonable in structure, especially the molecular structure of protein is basically the same as that of human body, which is easy to be absorbed and utilized by human body, and its absorption and utilization rate is almost as high as 100%. Potatoes are also rich in vitamin C, carotenoids and dietary fiber. Potatoes contain 502 mg of potassium per 100 g, which is a rare high-potassium food and beneficial to patients with hypertension. Carotenoids are natural antioxidants, which can protect the heart and scavenge free radicals.
Let's talk about whether potatoes will raise blood sugar soon. Many people worry that carbohydrates in potatoes will quickly raise blood sugar. This kind of worry is understandable, because if potatoes are used as a vegetable, the glycemic index and starch content of potatoes are indeed higher than most vegetables. The glycemic index of potato is 63, which is higher than that of yam, taro, cucumber, eggplant, corn and broccoli. In addition, in 20 16, some research results published by the American Institute of International Studies suggested that the blood sugar increased significantly after eating potatoes, which increased the risk of cardiovascular and cerebrovascular diseases. So many people put potatoes on the "blacklist".
In fact, this kind of thinking mentioned above is somewhat one-sided and limited, and it is unreasonable to kill potatoes with a stick. Let's consider it from another angle. Although eating potatoes contains more starch than many other vegetables, their starch content and glycemic index are far lower than those of rice and white flour, which makes them feel full. Since rice and white flour can be eaten, why can't potatoes be eaten? When we eat potatoes, we regard them as both cooking and part of the staple food. In other words, if we eat potatoes, we will eat less rice. If we eat 100g potatoes, we will eat 50g less rice. This will solve the problem. We will not only enjoy the delicious and nutritious potatoes, but also increase satiety and reduce the intake of staple food, which is more conducive to the control of blood sugar.
In addition, the American research mentioned above cannot be said that its research data is inaccurate, but because the potatoes it studies are different from ours, and the main difference lies in the cooking methods. American eating habits, boiled potatoes are mostly gelatinized potatoes, that is, potatoes are cooked for too long, the temperature is too high, and they are too ripe, such as baked potatoes, fried potatoes and mashed potatoes. The natural sugar index will increase. When we eat potatoes, most of them are potato chips, shredded potatoes, boiled potatoes and so on. Some people are used to cold potato shreds. Under this cooking method, the sugar index of potatoes is lower than the former. Especially cold shredded potatoes, can produce resistant starch, delay absorption, increase satiety, and is beneficial to blood sugar control. Generally speaking, the softer and rotten potatoes, the higher the temperature, which is not conducive to blood sugar control.
In addition, we need to remind everyone that potatoes will produce a highly toxic alkaloid-solanine after germination, which will cause poisoning after eating. The general content of Solanum nigrum in potato is 2 100mg/ 100g, and it can reach 35.40 mg/100 g after germination and skin turning green, which can cause poisoning. The buds and buds of Solanum nigrum are the most abundant. Intake of 0.2 0.4g solanine can cause severe poisoning.