What’s wrong with the potato? Nutritionist told how to eat this vegetable and lose weight

How can you give up potatoes? Unless you have a heart, of course. Baked potatoes with meat and vegetables, potatoes with herring and sauerkraut, cold slices in delicious “Nisoise”, cooked in a warm fireplace with dear people, mashed potatoes after a visit to the orthodontist. And on grandmother’s summer veranda forever a salad of young potatoes, carrots, cabbage and cucumbers with butter and dill. Is it possible to deny this? Of course not. There’s no need. Because we know the truth: The culprit is not the potato! Special for: FocusNutritionist, healthy nutritionist Natalya Kozak tells us why you shouldn’t hate potatoes and how you should use them correctly if you want to lose weight.

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Are potatoes healthy?

“Potatoes are tubers that germinate in the soil, are well saturated, contain B vitamins, vitamin C and minerals: potassium, magnesium, copper, calcium, phosphorus. And even 2.2 g of fiber,” says the nutritionist.

Potatoes are often demonized for their high glycemic index and being a high-calorie carbohydrate that can cause sudden fluctuations in blood sugar.

“Yes, potatoes have a high glycemic index. But now very few experts focus on this indicator. When the diet is generally balanced, you are active during the day, you can easily afford to eat potatoes almost every day, “says Natalya Kozak.

Why are potatoes excluded from the diet?

When you look at it, potatoes are not a very high-calorie vegetable, it is all about cooking methods and additional ingredients. For example, french fries are harmful not because of the potatoes themselves, but because of the preparation method and the excess oil in which they are fried.

“The point is in the ingredients added. If we boil part of the potato, its calorie content will be only 86 calories per 100 g – that’s not very much. Have you made puree from it? Not bad. But if To these 100 g add 50 g of milk with 2.5% fat content and When you add 10 g of 73% butter, 89 kcal will turn into 179 kcal,” says Natalya Kozak.

Therefore, when it comes to potatoes, it is important not to overload it with other ingredients, add a serving of vegetables to the dish, do not oversalt and add quality lean protein.

Natalya Kozak: “If we talk about the scale of cooking methods, the most beneficial would be potatoes cooked and cooled with its skin, because it contains resistant starch, which is an excellent food for the microbiota of our intestines. But a baked potato is a baked potato.” Boiled in chunks or even in a dry frying pan, it’s not that bad.”

How to achieve balance?

The nutritionist recommends adding potatoes to your diet by properly balancing them on your plate, this will bring you both benefits and taste pleasure.

“For example, let’s create a technique according to the plate rule:

• Baked potatoes with dry spices. When ready, add some salt. Fresh vegetable salad and baked skinless thigh fillet.
• Jacket potatoes. It was cooled. Sauerkraut salad, washed with seeds, herbs and 1 tsp of salt. butter, 60 g herring in its own juice.
• Mashed potatoes with 5 g butter, herbs. Rabbit or chicken is boiled in water with carrots and mushrooms and spices. 1 teaspoon of cabbage, cucumber and herb salad. olive oil,” the nutritionist offers options for a complete lunch.

It is worth noting that the diameter of the plate for a woman is 21 cm, and for a man it is 23 cm.

The nutritionist warns that you should not eat green tubers because the solanine found in green potatoes is poisonous.

“Chew thoroughly, take your time, eat varied and colorful, move, then potatoes will not spoil your figure or your health,” advises Natalya Kozak.

Let us remind you that if your goal is to lose weight, you need to speed up your metabolism. And some drinks can help with this.

Previously Focus wrote that nutritionists have chosen the 10 best vegetables for weight loss.

This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.