Potatoes And Right Food
Are potatoes and proper nutrition compatible? Can I eat potatoes and lose weight? To whom is the potato contraindicated?
Potatoes are rich in potassium, essential for the proper functioning of the heart, vitamins C and B6, as well as fiber, if there is a skin with it On the other hand, a high glycemic index of potatoes, that is, the ability to cause sudden fluctuations in the level of sugar and insulin in the blood, sufficient reason to get on the list of prohibited products.
As soon as the potatoes get into your body, it becomes pure sugar. It may not be as terrible as white flour, but still very caloric and provoking a feeling of hunger. But what to do, many vegetables and fruits have a high glycemic index, for example, beets and grapes?
Adherents of diets often demonize potatoes allegedly because of high caloric content and high content of starch. But even diabetics and those who want to lose weight, there is no need to completely abandon your favorite vegetable. The key is in lowering the glycemic index of potatoes and controlling portions.
Starches in potatoes satisfy appetite very well. This is a special type of starch that resists digestive enzymes, so potatoes take a long time to digest. Potatoes must be prepared in a uniform, without fat. 2-3 hundred grams a week, combined with lean proteins and healthy fats not only will not add you extra pounds but perhaps even help to lose weight.
There are ways to help reduce the glycemic index of potatoes:
- Use potatoes only with the peel.
- Cartofel, as well as macaroni, is better to eat slightly undercooked.
Supplement the potatoes with lean meat and healthy fats, such as olive oil. Yes, adepts of separate nutrition will forgive me, but this is the best way to force the body to resist a high glycemic index. When we supplement potatoes with slowly digestible products, then its assimilation slows down.
- Another way to lower the glycemic index of potatoes is to cook and then refrigerate it.
Summing up, we can say that potatoes, as well as many other controversial products, can be included in the diet of PP.