Potato or potato, does not make you fat and provides energy

It's hard to imagine our kitchen without it. The potato is, in addition to being tasty, lighter than one usually thinks and very nutritious.

The first potatoes were cultivated between 4.000 and 8.000 years ago in the Andes by the ancestors of the Incas. The Spanish conquistadors took potatoes (potatoes in America) to Europe, where they ended up becoming a staple food from Russia to the United Kingdom and contributing to the increase in population.

So they don't get fat

In recent decades it has been pointed out that the potato was one of the culprits of excess obesity and diabetes in rich countries. It is an error that science is clarifying. The glycemic index tables (GI) are partly responsible for the misunderstanding, since they attribute a GI of 70 to cooked potatoes and 80 to instant puree, a figure that is only below honey, cooked carrots, white bread and glucose. , which with 100 marks the maximum. These figures suggest that potatoes can promote excess blood sugar, obesity and metabolic imbalance.

However, it is advisable to take into account the glycemic load of the diet, a more precise figure than the GI since it considers the size of the portions and the proportion of water, carbohydrates, fiber and proteins of each food ingested throughout the day. of the day. Thus, a complete and nutritious dish composed of 200 grams of cooked potatoes, 75 of tofu and 100 of broccoli has as much glycemic load as a 50-gram slice of bread!

The way potatoes are prepared and consumed also influences their effect. The main mistake is taking excessive portions of potatoes that have absorbed the fat from frying or baking. On the other hand, steamed foods preserve micronutrients better and represent an energetic, digestive and healthy food.

Nutrient-Packed Energy

Energy. Due to its richness in carbohydrates (14,2%), potatoes have been equated with cereals. It is advisable to reduce its absorption rate by accompanying the potatoes with vegetables and a little olive oil. With skin, they are rich in fiber.

Proteins. A 200 g serving covers between 6% and 8% of daily needs. They are a good source of the amino acids lysine and tryptophan.

Vitamins. Raw, potatoes contain a lot of vitamin C. Steamed, they retain a notable amount: 200 g covers a quarter of the daily needs of this vitamin, as well as group B vitamins, essential for our nervous system.

Minerals. The most abundant is the potassium, a 200 g serving satisfies 19% of daily needs. This mineral helps regulate blood pressure and facilitates kidney function. In order not to spoil this beneficial effect, very little salt must be added. Potatoes also provide some magnesium, iron, copper and zinc.

Potato. Star in the kitchen

The healthiest preparation is steaming with skin. If you choose to roast it, it should be done without fat or with a small amount of olive oil, and with a low oven (less than 140º C). If they are to be cooked in water, the loss of potassium and vitamins C and group B can be reduced by boiling them with the skin.

To make puree, it is important to chop the potato so that it absorbs more liquid, start boiling it in cold water, without salt, and put the heat on low.

In a stew they can be cut, fried and added at the end, or chopped and added between 15 and 20 minutes before finishing.
To make them fried and less caloric, they can be roasted first and then browned in oil.

M. Núñez, C. Navarro and Montse Tapia