Is there a place for potatoes in proper nutrition? Since potatoes contain about 70 kcal per 100 g, they can be considered a low-calorie diet food. About 75% of the composition of raw potatoes is water; 15-20% are carbohydrates; and in total for protein, fats, and fiber – no more than 5%.
However, dietary guidelines usually emphasize that starchy vegetables (which primarily include potatoes) should be limited. In the article below – information on the glycemic index, calorie content, and carbohydrate profile.
Carbs in Potatoes
The basis of the nutritional profile of potatoes is carbohydrates. 100 g of potatoes (one small potato) contains a total of about 20 g of carbohydrates – 10-15 g of starch and no more than 1-3 g of fiber. For comparison, this is twice as much as in pumpkin, the second starchy vegetable on the list.
At the same time, starch itself is not a single universal substance, but groups of glucose molecules connected together. A granule of amylopectin (the predominant type of starch in potatoes) contains between half a million and a million molecules of glucose isomers – and the order is not random.
Since potato starch changes its properties during heat treatment (cooking, frying, baking, etc.), the glycemic index also changes. Recall that GI is an indicator associated with the ability of food to affect blood sugar levels.
Glycemic index
The glycemic index figure is always calculated for a serving of a product containing exactly 50 g of carbohydrates. Since 100 g of potatoes contain about 15-17 g of carbohydrates, a serving of 300 g is meant – two medium potatoes (and for a different amount of product, the figure may differ):
- Mashed potatoes – 84 to 90
- Boiled potatoes – 74 to 82
- Boiled and chilled – about 50 to 60
- Fried potatoes – 58 to 68
- Sweet potatoes – 50
Why does the GI change with refrigeration?
The glycemic index is a measure of the ability of carbohydrate foods to raise blood sugar levels. The more fast carbohydrates in a particular food, the higher its glycemic index.
The presence of resistant starch in the composition of the product reduces the amount of glucose absorbed during digestion. In addition, such starch is able to provide a smoother increase (and subsequent decrease) in blood glucose levels – thus affecting the GI.
Is there a place for potatoes in proper nutrition?
On the one hand, since potatoes contain about 70 kcal per 100 g, they can be considered a low-calorie diet food.
On the other hand, a lot depends on the preparation method and the serving size. Fried potatoes (as well as french fries and potato starch chips) are high in fat and salt. Caloric content in this case can reach 300-350 kcal per 100 g.
Plus, even boiled (with the exception of mashed potatoes), potatoes have a different glycemic index, depending on whether they have been refrigerated.
What is resistant starch?
Both starch and fiber are complex carbohydrates. The fundamental difference lies in whether the human body can break down and assimilate a certain type of substance. In the case of ordinary starch, there are no problems – and it quickly turns into glucose.
In turn, if fiber is an indigestible type of complex carbohydrate, then resistant starch is most often either a combination of starch and fiber (which complicates or makes digestion impossible), or starch with properties changed during the cooking process.
Up to 70-80% of dry matter in the composition of potatoes is starch, less than 5% of which is stable.
What kind of potato is healthier?
Due to the high-calorie content, with proper nutrition, it is better to avoid fried potatoes in oil – we are talking about fried potatoes, as well as french fries, chips, and all kinds of snacks. It is important that in addition to fat, they contain significant amounts of salt.
It is also necessary to remember that mashed potatoes have a fairly high glycemic index – and the addition of milk (due to the presence of lactose) can provoke a more active production of insulin. In fact, it increases the GI even more.
Boiling or baking in the skin can be considered the most optimal form of cooking potatoes – in this case, the maximum amount of minerals included in the composition is preserved. Plus, after cooling a boiled potato, its glycemic index is reduced by about 40%.
What are good alternatives for potatoes?
The ideal solution would be to replace potatoes with other vegetables (even if starchy) – from corn and pumpkin to a variety of green leafy plants.
Buy frozen vegetables, or prepare your own freezing at home – buy fresh vegetables at a low price in season, wash, cut, and freeze them for later use.
Also, in order to lose weight, keep an eye on the presence of whole grains in the diet:
- buckwheat (regular or green)
- legumes (lentils, peas, etc.)
- various grains(barley, millet)
- parboiled durum wheat (bulgur, durum pasta)