In fact, a study published in the American Journal of Clinical Nutrition in 20 17 found that people who eat fried potatoes twice a week have an increased risk of death. This study investigated the potato intake of 4400 people aged between 45 and 79. By the end of the eight-year study, 236 people had died. Researchers found that people who eat fried potatoes-French fries, potato chips, home-made French fries and so on. -The death rate is more than twice that of others.
However, this study did not find any connection between eating non-fried potatoes and the risk of death. This supports Victoria Jaza bukovski, a nutritionist at the Texas Institute of Health at the University of Texas in Austin, that potatoes are not necessarily bad for you. If cooked correctly-without butter, cheese or cream-they are even good for you.
Potatoes have low calories-a medium-sized baked potato has only 1 10. They are good sources of vitamins C and B6, manganese, phosphorus, nicotinic acid and pantothenic acid. According to the data of the US Food and Drug Administration, the following are the nutritional components of potatoes, which manage food labeling through national labeling and education laws:
Potato consumption: 1 medium (5.3 ounces/148 grams) calories110; The value of 0% calories per day (DV) of fat is based on a 2000 calorie diet. Amt%DV* Amt% DV * Total fat 0g 0% Total carbohydrate 26g 9% Cholesterol 0mg 0% Dietary fiber 2g 8% Sodium 8mg 0% Sugar 1g protein 3g Vitamin A 0% Calcium 2% Vitamin C 45% Iron 6% Health Benefits Potatoes are rich in plant nutrients and are organic components of plants. According to the US Department of Agriculture, potatoes are considered to promote health. Potatoes contain carotenoids, flavonoids and caffeic acid. Vitamin C in potatoes is an antioxidant. According to the National Institutes of Health, these substances can prevent or delay some types of cell damage. They also help digestion, heart health, blood pressure and even prevent cancer. "KDSP" and "KDSP" purple potato are particularly good sources of plant nutrients and antioxidants. 20 12 a study published in the journal of agricultural and food chemistry found that eating six to eight small purple sweet potatoes twice a day can help reduce the risk of blood pressure, heart disease and stroke in overweight and hypertensive people. Although purple potatoes contain carbohydrates, participants did not gain weight.
blood pressure
Potatoes may help lower blood pressure for several reasons. Jarzabkowski said that the fiber in potatoes can help lower cholesterol by combining with cholesterol in the blood. "After combination, we will be excreted.
Potatoes are also good sources of potassium. All potatoes are rich in potassium nutrition. Biochemical research found that eating purple potato can reduce the risk of colon cancer. Purple sweet potato is rich in antioxidants and anti-inflammatory effects, which can reduce the level of protein interleukin -6 or IL-6 related to the growth of cancer cells in colon. In this study, three groups of pigs with different diets were observed, one of which added purple potato. At the end of the study, the IL-6 level of pigs eating purple potato was 6 times lower than that of other groups. Although this study has not been replicated in humans, the researchers predict that the digestive system of pigs will be different from that of humans in 20 17 years.
The health risks are similar, and this result will change. An Australian named Andrew Flinders Taylor made headlines because he only ate potatoes for almost a year. According to popular science in Australia, his weight is about 1 10 lb. This aroused public interest in the potato diet. However, nutritionists do not recommend such a diet, because it is almost impossible to get all 20 essential amino acids, 30 vitamins and minerals from one food. However, the mixture of sweet potato and sweet potato can bring you closer than most foods. However, your health will only be affected by eating potatoes, said Jaza bukovski.
"blood sugar"
Potatoes do not contain fat, but they are also starchy carbohydrates, with a small amount of protein. According to the research of Harvard University, the carbohydrate in potatoes is a kind of carbohydrate that can be quickly digested by human body, which has a high blood sugar load (or glycemic index). In other words, they cause blood sugar and insulin to rise and then fall. This effect will make people feel hungry again soon after eating, which may lead to overeating. The rapid rise of blood sugar can also lead to the production of insulin. Jarzabkowski said, "The last thing I recommend for diabetics is potatoes."
On the other hand, potatoes are also an important source of fiber. Jarzabkowski says fiber content can make you feel fuller.
In addition, a study in American Journal of Clinical Nutrition 20 16 found that different people have different reactions to the glycemic index of food. Therefore, this study shows that the role of glycemic index in recommending food choices is limited.
carbohydrate
Jarzabkowski suggested that people should remember the carbohydrate content of potatoes when planning meals, and potatoes should replace the grains on the plates. "Think of it as a carbohydrate, not your only vegetable," she said.
Even if prepared in a healthy way, potatoes will bring health problems to obese or diabetic patients. They are rich in simple carbohydrates and can lead to weight gain. Jarzabkowski compares vegetables to white bread like this.
The School of Public Health of Harvard University conducted a 20-year follow-up survey on the diet and lifestyle of 6.5438+0.2 million men and women, and found that people who eat French fries, baked potatoes or mashed potatoes will gain weight over time, with an average of 3.4 pounds in four years.
A study published in the British Medical Journal 20 16 surveyed a large group of women and found that women who eat four or more servings of potatoes a week have a higher risk of hypertension than women who eat potatoes less than once a month. Women who eat baked potatoes, boiled potatoes, mashed potatoes or fried potatoes and men who eat fried potatoes are at risk. However, men who ate the same amount of potato chips did not find their risk of hypertension increased. This study further shows that potatoes may contribute to different health outcomes of different groups of people, which may depend on their unique glycemic index response. It also emphasizes the importance of potato production.
The healthiest way to cook potatoes
You may guess that smoking potatoes with sour cream and bacon is not the healthiest way to enjoy potatoes, but what is it? Which is more nutritious? Baked potatoes, boiled potatoes or steamed potatoes? "
Jaza bukovski emphasized the importance of preparation in potato consumption. "The best way to eat potatoes is to make them look raw," she said. She said that baking potatoes is the best cooking method, because baking potatoes or cooking potatoes in a microwave oven will lead to the least loss of nutrients.
The next healthiest way to cook potatoes is to steam potatoes, which causes less nutritional loss than cooking potatoes. Such boiled potatoes will lead to a large loss of nutrients, because water-soluble nutrients will penetrate into the water.
In potatoes, these water-soluble nutrients include vitamin B complex, vitamin C, potassium and calcium. If you cook vegetables, as much as 80% of vitamin C in potatoes may be lost. The same thing will happen to peeled potatoes, and the rest will be soaked, which is a way to prevent blackening. However, if you use boiled potatoes to make soup, you will still get some nutrition.
No matter how you cook potatoes, try to eat potato skins. Jarzabkowski said, "Are the eyes of potatoes poisonous?" Potatoes can be eaten without sprouting eyes. If they are sprouting, the National Institutes of Health recommends cutting off the eyes and their buds before eating potatoes. "KDSPE" potato stems, branches, leaves and fruits are toxic, containing alkaloids such as arsenic, Saussurea involucrata and solanine. According to NIH, solanine is "very toxic", and "kdspe" and "kdsps" poisons have also been found in green potatoes. Vegetables will turn green if they are exposed to too much sunlight. According to the National Institutes of Health, you should "never eat potatoes that have gone bad or have a green skin."
Other facts about potatoes Here are some facts about potatoes, at the American Potato Council and the Idaho Potato Museum:
In Chinese, the word "potato" comes from Spanish patata, and the nickname "spud" comes from the digging tools used in potato planting: Spanish espada, Dutch spyd and English spade. The word is finally associated with the potato itself.
The word "potato" is a myth. The word "spud" is the abbreviation of an unhealthy diet prevention association, which is regarded as an activist and hopes to exclude potatoes from Britain in the19th century.
Potatoes are members of the eggplant family, such as tomatoes, eggplant and peppers.
They are not root vegetables; Potato is actually an enlarged part of perennial potato tuber. This part of the plant is called tuber, and its function is to provide food for the leafy part of the plant.
The "eyes" of potatoes are buds, which will sprout into branches if you are not careful.
There are thousands of kinds of potatoes, but not all of them can be bought. Popular varieties include brown, red, white, yellow, purple/blue, fingerling and petite varieties.
Idaho is the state with the highest potato yield, and its license plate is printed with the slogan "Famous Potato", but potatoes are grown in all 50 States of the United States. After Idaho, Washington, Wisconsin, North Dakota, Oregon, Colorado, Minnesota, Michigan, Maine and California, 20 13.
More than 65.438 million acres of potatoes were planted and harvested, and 43.7 billion pounds (20 billion kilograms) of vegetables were produced.
Americans eat an average of 124 pounds (56 kilograms) of potatoes every year; Germans eat about twice as many potatoes as the former.
Potatoes have traditionally been used to make vodka, although today most vodka is made from fermented grains such as corn, wheat or rye.
According to the Guinness Book of World Records, the largest potato planting amount is 7 pounds 1 ounce (3.2 kilograms).
The Incas in Peru were the first people to grow potatoes, and the vegetables they planted were about 8000 BC to 5000 BC.
1536, Spanish conquerors conquered Peru and brought potatoes back to Europe.
Sir Walter Raleigh introduced potatoes to Ireland on 1589. It's very close