How thick are potatoes
Potatoes: do they make you fat or do they help you lose weight?
They taste simple with butter or lavishly roasted: potatoes score with their versatility. But are the tubers really fattening up? And should you eat them with or without their peel?
Are Potatoes Really That Healthy?
"Potatoes are one of the most valuable staple foods," says Daniela Krehl, nutrition expert at the Bavarian Consumer Center. Because they have a high lysine content, they are among the best vegetable protein suppliers. About 30 percent of the daily potassium and vitamin C requirement can be covered with 200 grams of potatoes.
When cold, potatoes have another health-promoting advantage: They contain fiber, which is essential for the intestinal flora. They help the intestine to dissolve micronutrients from food, to transport them into the blood and to multiply important bacteria. Experts therefore recommend eating potato salad instead of freshly boiled potatoes.
The cookbook author Matthias Mangold also appreciates potatoes as a very healthy and light food: "The water content is high and there is a lot of value in it."
Do potatoes make you fat?
It's not the potato that makes you fat, but the butter in which it is fried so heartily. If you prepare 100 grams of waxy potatoes gently and with low fat content, you will only consume around 70 kilocalories. That is fewer calories than in a comparable amount of rice, explains Dagmar von Cramm, an ecotrophologist and author of numerous cookbooks.
So that the nutrients do not evaporate, the potato should be prepared gently. Von Cramm recommends baked potatoes with a little olive oil and rosemary or mashed potatoes with buttermilk. "They are definitely not fattening ones."
Do potatoes help you lose weight?
To get the most out of the potato when it comes to weight loss, either enjoy it cold or reheat it after it has cooled down. If you eat cold potatoes, you consume fewer calories. The reason for this is the starch it contains, some of which turns into fiber (in this case, resistant starch) when it cools. The resistant starch is one of the indigestible carbohydrates, which is why the potatoes have fewer calories. The same applies to pasta, rice and other starchy foods. Another advantage: fiber makes you feel full longer.
What nifty recipe ideas are there?
One of Mangold's favorite dishes with potatoes is a very special salad: a grilled potato salad. To do this, the cookbook author cooks waxy potatoes and lets them cool down. Then he cuts them into slices and places them on a grill tray with some fat - this gives them a special aroma.
Finally, the grilled potato slices are mixed with a dressing of vinegar, oil, mustard, a little sugar, salt and pepper. If necessary, add herbs such as thyme or parsley.
Grilled potatoes with asparagus and sour cream: Potatoes can be used to create a wide variety of dishes. (Source: Westend61 / imago images)
Marcus Langer is head chef in the starred restaurant "Bean & Beluga" in Dresden - quark-rocket-jacket potatoes are particularly popular with his guests.
Another tip from the professional chef: warm potato foam with nut butter. To do this, mix the already cooked potatoes with milk and vegetable or poultry stock at 60 degrees in the food processor. If you don't have one, you can also heat it up and then puree it finely.
Do you prefer peeling or just eat the peel?
Unlike tomatoes or apples, the health value does not increase if you eat the peel, says Daniela Krehl. "On the contrary: If you don't peel the potatoes, there is a risk of ingesting increased amounts of solanine." This natural toxin of the plant forms mainly directly under the peel and under the germs.
Normally - and also through special breeding - there is hardly any solanine in potatoes. The experts at the consumer advice center advise peeling, especially when children, sick or elderly people are eating.
What tips and tricks are there for potatoes?
Potatoes get a special aroma if you season them well from the start - depending on the dish and taste. Marcus Langer recommends adding spices such as caraway seeds or bay leaves to the cooking water.
In addition, fried and boiled potatoes, for example, should not cook too long - otherwise they will fall apart later. "Even leaving it in the water for too long after peeling is not good for the potato," adds Langer.
Which variety is suitable for what?
In general, Mangold recommends looking around outside the usual varieties: "Depending on the season, there is a good selection at the weekly market or in the farm shop."
In the first few months of the year, for example, there are Bamberg croissants - they are small and firm and therefore suitable for fried potatoes. For potato pancakes, Chef Langer recommends floury varieties such as Bintje.
What are potato triplets?
Triplets are not a specific type of potato. Instead, it is a collective term for particularly small potatoes of all kinds. Their diameter must be between 25 and 40 millimeters, writes the magazine "Food & Drink for Every Day" (issue 06/2018). This makes the small tubers, among other things, the ideal insert for salads: halved, they are exactly the right size, and the constant diameter means that the cooking time can be calculated relatively precisely. In a 200 degree oven, for example, half triplets are ready in around 25 to 30 minutes.
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