Potatoes, health benefits and the difference between them and potatoes
Potato starch and potato flour. What is the difference between them?!
Potato is the fourth most consumed crop in the world. After rice, wheat and corn, According to the US Department of Agriculture.
historically, Americans eat potatoes. Since the fifties of the last century.
Processed potatoes accounted for 64 percent of all potato use in the United States during the new millennium. compared to 35 percent in the 1960s.
Potatoes are often considered mashed foods rich in butter and sour cream or fried crisply in vegetable oil.
But when you prepare in these ways, It can lead to weight gain, diabetes and heart disease. According to the Harvard School of Public Health.
It is true that potatoes have a lot of carbohydrates , but they also have a lot of beneficial nutrients, such as potassium and magnesium.
It also contains fewer calories than other food items such as rice and pasta.
Potato nutritional facts
Here are the nutrition facts for potatoes. According to the US Food and Drug Administration, that regulate food labeling, A medium-sized potato contains:
- 110 calories.
- 26 grams of carbohydrates.
- 8 grams of dietary fiber.
- 15 grams of fat
- 10 g of protein
- 10 milligrams (mg) of calcium
- 64 mg of iron
- 27 mg of magnesium
- 75 mg of phosphorus
- 544 mg of potassium
- 6 mg of vitamin C
- 211 milligrams of vitamin B6
- 38 micrograms of folate
Potatoes also provide niacin, choline, and zinc.
Calories in 1 gram of potato
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Health benefits in potatoes
Potatoes make you feel full
Potatoes top the so-called satiety index. Which ranks how well different foods satisfy your hunger. Based on calories.
nothing beats potatoes, If you want to feel full, By eating potatoes, you are likely to eat less.
This makes you less likely to develop heart disease, stroke, high blood pressure and diabetes.
Potatoes are rich in potassium
Increasing this mineral can help lower your blood pressure. And it works better if you get it from food rather than a supplement.
Potatoes are rich in magnesium
Potatoes are a good source of this essential nutrient that your body uses to make protein, store energy, and keep your cells healthy.
Potatoes help process sugar in your blood. Some studies suggest that it may help prevent migraines, Alzheimer’s disease, stroke, heart disease, and diabetes.
Rich in other vitamins and minerals
Potatoes also contain a high percentage of calcium. vitamin C, vitamin B6, And folate, which helps the development of the baby in the womb.
Reduce blood pressure
Potatoes help lower blood pressure for several reasons. The first is that the fiber in potatoes can help lower blood cholesterol .
It is also a good source of potassium, which in turn helps in lowering blood pressure. According to the US Food and Drug Administration.
Enhancing brain performance and nervous system health
The B6 vitamins in potatoes are essential for maintaining neurological health. It helps produce beneficial chemicals in the brain. Including serotonin, dopamine and norepinephrine.
Enhance athletic performance
Potatoes can help restore the electrolyte balance in the body through elements such as sodium and potassium. which are found in potato peels.
Setting blood sugar balance
fat free potatoes But it is high in starchy carbohydrates with very little protein.
According to Harvard University, The carbohydrates in potatoes are the kind that the body digests quickly and have a high glycemic index.
The best way to cook potatoes
The best way to eat potatoes is in their whole form. As baking potatoes is the best way to prepare them, because bread, It makes potatoes lose the least amount of nutrients.
How to store potatoes
Potatoes should be stored between 45 and 50 degrees Celsius. or between 7 and 10 degrees Celsius, in a dark and dry environment, such as a cellar or storeroom.
Sun exposure can lead to the formation of solanine. which makes potatoes turn green, It is a toxic substance.
Potatoes should not be stored around onions because vegetables give off natural gases that cause the other to decompose.
potato starch
Potato starch is essential if you’re on a gluten-free diet or if you want a resistant starch that will help you lose weight.
potato flour
for potato flour industry, All you have to do is peel, cook and mash potatoes. Then dried from 12: 20 hours.
Then you spread it on a dryer for 12-20 hours.
What is the difference between potato flour and potato starch?
Potato starch flour does not absorb much water in cooking or baking. The dried potato flour absorbs a lot of the liquid because it is pre-cooked.
Potato starch is a fine white powder. It is used to heat sauces. Potato starch is largely gluten-free.
Use with other gluten-free flours. By people who want more resistant starch in their diet.
The difference between potatoes and yams
both elements, whether potatoes or sweet potatoes, Provides the essential nutrients your body needs for good health.
When comparing the nutrition information between potatoes and yams, We find that the content is very similar, As the calorie content of potatoes and sweet potatoes are similar.
100 grams of potatoes with skin contain 68.8 calories. While the same size of sweet potato contains 90 calories.
as a starchy food, Most of the calories in potatoes come from the carbohydrate content. As it contains 100 grams of white potatoes; It contains 21 grams of carbohydrates and 2.2 grams of fiber.
And sweet potatoes contain 21 grams of carbohydrates and 3.3 grams of fiber.
While sweet potatoes contain more fiber, However, the difference is simple. Where fiber improves bowel movement.
Both types of potatoes are virtually fat-free. with similar protein contents.
100 grams of white potatoes contain 2.5 grams of protein and 0.1 grams of fat. sweet potato has 2 grams of protein and 0.2 grams of fat.
A healthy diet should get 10 to 35 percent of calories from protein. and 20 to 35 percent of calories from fat.
The vitamin content varies significantly between potatoes. 100 grams of white potatoes contain 9.6 mg of vitamin C, 28 mcg of folic acid and 1 unit of vitamin A.
Potato juice
Potato juice offers a wealth of nutrients. Including vitamin C, potassium, various B vitamins, calcium, iron, phosphorus, copper and sulfur.
Potato juice contains many nutrients that provide an impressive list of health benefits.
How to make potato juice?
Potato juice requires more effort than most vegetable and fruit juices. by pressing hard, where you start peeling potatoes, and clean it well, Then squeeze it.
Benefits of potato juice
The most impressive health effects of potato juice include preventing aging. And help digestion.
The benefits also include treating ulcers, liver support, improve blood circulation, regulating hormone production, Among other things.
Prevent aging
Research has shown that potato juice is able to moisturize the skin and deliver antioxidants to the surface of the skin.
This helps reduce the appearance of wrinkles and age spots. While protecting the skin from skin infections.
Boost energy levels
Potato juice is an excellent energy booster. Because the natural sugars in this juice are easy forms of energy.
Moreover, Potato juice contains a high percentage of thiamine. Which can improve the body’s ability to break down carbohydrates into usable energy.
Potato juice improves digestion
Potato juice can help calm inflammation in the intestines and promote digestion. Eliminate symptoms of constipation, bloating, cramping and indigestion.
Ulcer treatment
Potato juice has known antacid properties and has a slightly alkaline pH.
This can help balance acidity in the gut and prevent/treat stomach ulcers.
Improve heart health
Starting your day with a glass of this juice will reduce stress on the cardiovascular system by relieving stress on the blood vessels and arteries.
thus lowering blood pressure, This also reduces the risk of heart attack, atherosclerosis and stroke.
Boost immunity
Potato juice is rich in Vitamin C. What boosts immunity by stimulating the production of white blood cells.
It also helps stimulate collagen production , thus accelerating the healing of wounds and sore muscles.
Improve sex hormones
Regular consumption of potato juice helps in improving the levels of sex and stress hormones.
It also removes toxins from the liver and gallbladder. The active ingredients in potatoes can help flush out the liver and gallbladder. They are two of the most important detoxification centers in the body.
Promote skin health
Using this juice for skin health is popular as it can clear up a wide range of skin conditions. including dry skin, wrinkles, inflammation, and wounds.
Potato juice helps retain moisture in the skin, remove peeling and dry skin quickly.
Potato juice can soothe conditions like psoriasis, eczema, rosacea, love of youth, It prevents and protects the skin from infection, Thanks to the rich supply of nutrients and vitamins.
Benefits of potato juice for hair
Using potato juice improves hair health and prevents dandruff, inflammation and dryness on the scalp.
And by massaging potato juice on the hair from root to tip, You can also improve the luster and strength of the strands, Prevent split ends and enhance shine.
after applying it to the hair, Allow it to stay for 10-20 minutes before washing it off with warm water.
Cancer treatment
Potato juice was used to treat diseases of the digestive system. Which also includes colon and stomach cancer. Where potatoes are a rich source of bioactive compounds, Such as phenolics, proteins and glycoalkalides with antioxidant, anti-inflammatory and anti-cancer activity.
Potato juice side effects
Despite all these health benefits , potato juice can have some negative side effects, including higher blood sugar levels.
However, These side effects are usually experienced by people who prepare potato juice incorrectly or drink it too much.