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Healthy root vegetables: Prepare potatoes correctly
Potatoes have a bad reputation with many people because they are considered unhealthy or fattening. But if the root vegetables are properly prepared, it is a great source of important vitamins and nutrients.
Potatoes are very popular with most Germans. However, the root vegetable is frowned upon by many as a fattening agent. The tuber has this reputation wrongly. The calorie content of potatoes is rather moderate. The correct preparation is important. For example, if you only eat fried and deep-fried potatoes, you damage your health.
Potatoes can help you lose weight
Angie Murad, a nutritionist in the Healthy Living program of the renowned Mayo Clinic (USA), explains in a contribution why potatoes should be on the menu more often - but only if they are not fried in oil or "smothered" in butter or sour cream .
According to the expert, potatoes are a healthy side dish that are full of vitamins and nutrients, especially if they are not peeled. “They can provide additional fiber, which is a big advantage because you feel full longer. And that's a big advantage when you're trying to lose weight, ”Murad explains.
Naturally fat and cholesterol free
According to Murad, sweet potatoes are rich in vitamin A, an excellent antioxidant that can prevent chronic diseases. Another advantage of potatoes, no matter what type, is how versatile they are.
"Both can be used as an excellent option for a starchy vegetable, so that they can replace pasta or rice or different types of cereals," says Murad. "They are a great way to add different flavors to your dining options."
As the article concludes, potatoes are naturally fat and cholesterol free. Preparing it with butter or sour cream increases the proportion of calories, fat and sodium considerably.
Sort out the germinated potatoes
It is also important to know that potatoes with shoots and green spots can contain the dangerous substance solanine and should therefore be better sorted out. Depending on the amount consumed, solanine can lead to poisoning.
As the Federal Institute for Risk Assessment (BfR) said in a communication, only a few cases of poisoning from potato dishes have been known and documented in the last 100 years, but: "To avoid health risks, green and strongly germinating potato tubers should not be consumed" says BfR President Professor Dr. Dr. Andreas Hensel.
Recommendation for correct storage
In order to keep the intake of glycoalkaloids, to which solanine belongs, as low as possible, according to the institute, the following usual recommendations in connection with the storage and preparation of potatoes should be observed:
The root vegetables should be stored in a cool, dark and dry place. Old, dried, green or strongly germinating tubers and snacks, which mainly consist of potato peels, are not suitable for consumption. Green areas and so-called "eyes" in potatoes should always be removed generously. If consumers want to eat the peel, only uninjured, fresh potatoes are suitable.
Potato dishes should not be consumed if they have a bitter taste. Young children in particular should not eat unpeeled potatoes. In addition, consumers are better off not using the potatoes' boiling water again. And frying fat for potato products should be changed regularly. (ad)
Author and source information
This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.
- Mayo Clinic: Mayo Clinic Minute: Rooting for potatoes, (accessed: 11.11.2019), Mayo Clinic
- Federal Institute for Risk Assessment (BfR): Solanine in potatoes: Green and strongly germinating tubers should be sorted out (accessed: 11.11.2019), Federal Institute for Risk Assessment (BfR)