What is missing in the body if you constantly want potatoes

Potatoes are a popular but highly controversial product. Most dietitians and fitness trainers do not recommend it in any form, as it is high in calories and is believed to provide no benefit to the body.

Is this so and what to do if you constantly want potatoes? Looking for a replacement for your favorite vegetable, or is there anyway? You will find detailed answers to these and other questions about the benefits and dangers of potatoes in our article.

The chemical composition of potatoes

Potatoes have a rich composition - they contain vitamins, trace elements, vegetable protein.

The tubers contain:

• vitamin PP;
• beta carotene;
• vitamin A;
• vitamins B1, B2, B6, B5, B9 (folic acid);
• vitamin C;
• vitamin E.

Of the macronutrients, the vegetable is rich in calcium, magnesium, sodium, phosphorus, sulfur and chlorine.

There are also many trace elements:

• iron;
• zinc;
• iodine;
• copper;
• manganese;
• selenium;
• chromium;
• fluorine;
• molybdenum.

Specialists attach great importance to vitamins B1, B2, B6 - they are necessary to maintain immunity, are responsible for lipid metabolism, the condition of the skin, participate in the processes of inhibition and excitation in the central nervous system. If these vitamins are not enough, sleep and appetite are disturbed, the skin begins to peel off, in serious cases even anemia develops.

Vitamin C (ascorbic acid), which is especially rich in potatoes baked in the skin, is necessary for the full functioning of the immune system, helps in the absorption of iron and minerals. With a lack of vitamin C, blood vessels and capillaries become fragile and thinner, which leads to nosebleeds, and in old age - to an increased risk of stroke.

Potassium, which is more in potatoes than in bananas, regulates blood pressure, and also participates in water metabolism and the processes of conducting nerve impulses. A lack of potassium leads to decreased mood, swelling, deterioration of hair and nails, and a decrease or increase in blood pressure.

Reference. Silicon is essential for the normal functioning of the brain, prevents fragility and fragility of bones, joints, is needed for elasticity of the skin, strong nails and beautiful hair.

Calorie content, BZHU, glycemic index of potatoes

Calorie content of potatoes, boiled or baked, not high - it is in this form that it is advised to eat it for dieting and pregnant women.

Potato composition:

• calorie content - 77 kcal;
• proteins - 2 g;
• fats - 0.4 g;
• carbohydrates - 16.3 g;
• organic acids - 0, g;
• dietary fiber - 1.4 g

The glycemic index (GI) is considered high and varies depending on the cooking method:

• boiled cold potatoes have a GI of 50;
• hot boiled without peel - 89;
• baked in a peel - 73-85;
• fried in vegetable oil - 60-75;
• mashed potatoes - 85-95.

For patients with diabetes, the product is not completely banned, but fried potatoes and puree it is undesirable to use with butter and milk.

Useful properties of potatoes

The vegetable contains a protein that is well absorbed by the body and all the amino acids found in plants.

The consumption rate of tubers by a healthy person is about 300 g per day. When eating baked or stewed potatoes in such an amount, the body fully covers the need for carbohydrates, phosphorus, potassium and silicon, practically covers the need for iron, vitamin E and B vitamins.

1. Vitamin C content the highest in young, harvested a few weeks ago potatoes - about 20 mg. Over the winter, the vitamin content drops, but even in spring potatoes in 100 g, about 7-9 mg remains, which is also not bad.
2. Cellulose the vegetable does not irritate the mucous membrane of the stomach and intestines, therefore, boiled and baked potatoes, doctors allow even patients with exacerbations of peptic ulcer and gastritis to eat.

With a reasonable use of potatoes, cholesterol in the liver and blood serum returns to normal, and potassium removes excess water from the body. Therefore, potatoes are included in the diet of people prone to edema, suffering from diseases of the kidneys, blood vessels and heart.

What substances are missing in the body if you want potatoes

By only one craving for a certain product, a deficiency of substances in the body is not diagnosed, but if other symptoms are added to the acute, constant desire to eat potatoes, you should be alert and get tested or see a doctor.

1. Dull nails, hair, weakness, combined with an intolerable desire to eat potatoes can indicate a lack of silicon, magnesium or calcium.
2. Persistent colds, lethargy, low-grade fever without signs of a cold indicate a decrease in immunity and a lack of vitamin C or selenium.
3. Insomnia, loss of appetite, anxiety - deficiency of B vitamins.
4. Edema, slight fluctuations in pressure, meteorological dependence - lack of potassium.
5. Paleness, constant desire to sleep - lack of iodine or iron.

Often, potatoes are unbearably desirable for those who adhere to strict diets or are actively involved in sports. In this case, the body simply does not have enough calories and glucose, and it requires a familiar and favorite product to cover this deficit.

How can they be replenished

First of all, we recommend that you visit a therapist and talk about your symptoms. Perhaps, one cannot be limited to vitamin therapy and more serious treatment is required.

If, on the whole, a person is healthy, but the symptoms persist, potatoes can be replaced or supplemented with more useful products that will quickly fill the lack of vitamins and minerals.

• with a lack of potassium, magnesium, selenium, add apricots, bananas, raspberries, blackberries, cherries to the diet;
• with a lack of B vitamins - fish, seafood, nuts, sunflower seeds, avocados;
• with a deficiency of silicon - pistachios, legumes, buckwheat and barley groats;
• vitamin C - citrus fruits, sauerkraut, berries;
• calcium - fermented milk products, sesame;
• E - vegetable oils.

Important! Do not forget about multivitamin complexes that your doctor prescribes based on your symptoms and test results.

Why pregnant women often want potatoes

If the expectant mother has low blood pressure, hair becomes thinner and dull, mood swings are strong, and swelling is worried - most likely, the body does not have enough potassium. In this case, the desire to eat a portion of potatoes may be intolerable, since the body understands that it is from this tuber that it will receive the missing trace element.

If a woman does not sleep well, is constantly anxious, while the skin of the face and scalp peels off - perhaps the problem is a lack of B vitamins, especially folic acid, which are also found in large doses in potatoes.

Often a lack of iodine or anemia is also the reason for the "craving" for vegetables - iodine and iron from potatoes are well absorbed, and the need for trace elements in pregnant women increases significantly.

But the main reason for the desire to taste conventionally unhealthy food is a lack of calories. Many women, not wanting to gain weight during pregnancy, severely limit themselves to the size of the portions.An organism that does not receive enough food begins to demand the usual and guaranteed high-calorie food.

Can pregnant women eat it and in what form (benefit and harm)

Doctors do not prohibit the use of potatoes for pregnant women who do not suffer from diabetes. An exception is expectant mothers who are gaining weight quickly, which can affect the health of the woman and the baby. In this case, all high-calorie foods, including most of the potato dishes, are excluded.

Boiled or stewed

Boiled potatoes with vegetable oil or stewed with other vegetables will not bring almost any harm to the expectant mother. The main thing is not to season the finished dish with fatty sour cream or cream, but sprinkle with herbs and add a little pumpkin or linseed oil.

In uniform

Jacket baked is the healthiest type of potato for a mother-to-be. All vitamins are preserved under the skin, especially potassium, iodine, selenium and calcium necessary for the baby's nervous system and bones.

Baked tuber glycemic index - lowest, which allows you to eat it with vegetable salads and boiled poultry several times a week.

Fried

Fry potatoes on vegetable oil or pork fat is not recommended for the expectant mother. Such a product has a lot of calories, when frying, carcinogens are released, and an excessive amount of salt in food leads to edema and kidney problems.

If the craving for fried potatoes is irresistible, you can cook it in a gentle mode (without dark crusts), but always eat it with a salad of fresh vegetables and no more than once a week.

French fries

In establishments serving fast food, it is strictly forbidden for the expectant mother to buy French fries. In addition to salt and carcinogens, such a product contains many chemical additives - flavor enhancers, flavors and additives that cleanse the oil from carbon deposits and impurities.

If you have a deep fryer at home, you can cook your favorite food if the oil and potatoes are of high quality. Instead of salt, the finished dish can be sprinkled with finely chopped herbs.

Important! Even homemade French fries, expectant mothers are allowed to eat only in small quantities (100-150 g at a time) and no more than once a week.

Contraindications to eating potatoes

Contraindications there is not much to eat starchy vegetables.

Limiting its consumption in stewed with meat or in the form of mashed potatoes is for people suffering from diabetes. Fried potatoes and fries are prohibited for any diseases of the liver, kidneys and blood vessels.

In the acute stage of gastritis, potatoes are consumed only baked or stewed.

Advice and guidance from nutritionists

Nutritionists advise limiting the use of potatoes or replacing them with yams - the popular American tuber has a lower GI.

If yam is not available, and a person cannot imagine life without potatoes, follow these simple rules:

• Choose small red potatoes and cook them in a peel that slows down glucose absorption.
• instead of french fries, cook tubers in the oven, steam or simmer with other vegetables;
• watch the amount - a portion of a vegetable should not exceed a quarter of the portion of food eaten;
• do not combine tubers with fatty meats, fish or meat products - legumes, vegetables or poultry should be the basis.

The basic rule is not to season the finished dish with fat sour cream, preferring vegetable oils (flaxseed, olive, pumpkin).

Conclusion

Potatoes are a healthy vegetable when cooked properly. Baked in a peel, it saturates the body with potassium, iodine, iron, calcium, vitamins of groups B, C and E. If you want potatoes all the time, you should listen to the body and cook the vegetable in the oven or steamed, adding green salad and a piece of chicken or cheese.