appeared On the shelves of potatoes. A watching your figure, as well as people with diabetes tend not to use it, especially roasted. Nutritionists are afraid of: it has too much starch.
the TV channel “Russia 1” the doctor Sergey Agapkin confidently declares: “the Potato is, and you can eat it!”
It supports and dietician, member of the National Association of dietitians and nutritionists Marina Makise.
she says She’s glad to have the opportunity to rehabilitate the potato in the eyes of the population.
“Because a product this good, this product for a healthy diet. And dialed we the weight not the potatoes per se, but due to the fact that either eat too much or prepare incorrectly,” notes nutritionist and he adds: if you eat it in moderation, it is a good, useful product.
“especially since it is an important source of vitamins and minerals. This b vitamins, and vitamin C, many people forget about. Early early potatoes was a cure for scurvy. This potassium is chromium, cobalt, silicon” — lists Agapkin.
Mukisa adds that the high silicon content, for example, is very important for those who want to have beautiful hair and nails.
“in addition, silicon is an important Q-factor in the biosynthesis of collagen and other proteins in our body and is also useful for those who want to preserve the beauty and youth” – said the expert.
Also chromium, which is considered quite useful for diabetics and helps in preventing the development of insulin resistance.
Participating in the process of transporting glucose into the cell, it helps in this respect, work insulin, explain the doctors.
They also draw attention to quite high (compared to many other vegetables and root crops) content of potassium in potatoes.
this means that it is good for the heart and helps prevent swelling. The doctor Agapkin onremember that after all the potato is a starchy product.
“the Starch in potatoes is contained within cells, and if we take and eat a raw potato, the process of release of the starch and its processing by the digestive enzymes is going to happen for a very long time,” says the doctor.
Another thing, he says – the potato is subjected to heat treatment. “Such a potato under the effect of temperatures is the destruction of cell walls, starch proceeds essentially in the liquid phase, and when the starch interacts with the enzymes in our intestine and pancreas, this leads to a quite fast digestion,” adds Agapkin.
Further digested starch is converted into glucose and into the blood, causing hyperglycemia, that is increased level of glucose, which the body is forced to compensate by increasing the release of insulin – the very hormone that in excessive amounts is harmful for the body.
Nutritionist Makisha, for his part, adds: “it is Important to understand that any carbohydrates that we get from food, in the end will still break down to glucose, which will lead to increased level of glucose in the blood. And that’s just depending on how fast growing the glucose in the blood after we ate some food, and will depend on the glycemic index”.
According to the glycemic index foods are divided into so-called slow carbs and fast carbs — depending on how quickly they are digested and glucose is absorbed into the blood.
Potato is unique in that it can be “fast” and “slow”.
for Example, mashed potatoes or baked potatoes have a very high glycemic index of 90 and 95, and this product does not require our body any effort for assimilation. That is, it is very quickly absorbed, and accordingly is growing very fast to use.ü blood glucose.
Glycemic index of fried potato is not much below 80, and have just boiled potatoes – 70, which is already close to normal values.
Even less it potatoes boiled “in uniform” — 65.
among other things, the value and the temperature of the product when we used it.
for Example, chilled potatoes, especially boiled in their jackets — it’s definitely healthy product, experts say.
“Because it contains the starch, which we call resistant. A resistant starch is, in fact, the prebiotic is necessary to maintain the normal intestinal microflora,” says the dietitian.
Sergey Agapkin, for its part, adds that any of these types of potatoes may be more useful if it to drink cold.
“Even people with diabetes can afford potatoes, if properly prepared: eat chilled and combine it with vegetables, proteins or fats,” says Marina Makise.
“That is, for example, the same cold potatoes in their skins with a piece of herring (which is proteins and fats it contains) — it is quite possible a snack or even a dinner for a person with diabetes” — gives advice dietitian.
the experts remind that the Mature potato contains more starchy substances and from the standpoint of nutritional value, saturation richer.
“But the young potato is distinguished by its sweet taste, because those carbohydrates that starts to accumulate in the tuber, and it contains more water, so the calorie content of potatoes 100 grams of product will be a little lower,” explains Marina Makise.
Completing the transfer, Dr. Agapkin admonishes: “if you Eat potatoes chilled and in reasonable quantities!”