What is the calorie content of potatoes and do they get fat from it?

The average Russian eats up to 110 kg of potatoes per year. The vegetable is part of a huge number of different dishes: boiled, fried, baked, etc. In connection with the popularity of the vegetable, natural questions arise: do potatoes get fat and how to cook them so as not to get better?

Chemical composition, trace elements and vitamins in potatoes

Potatoes are a storehouse of useful substances for the human body. It is used not only in cooking, but also in medicine, cosmetology.

As part of potatoes:

• amino acids;
• vitamins (B, B2, B6, C, PP, K, E);
• protein, iodine, iron;
• calcium, magnesium, zinc;
• minerals and folic acid;
• starch, carotene.

Useful properties for the body

To useful properties root crops include:

• removing excess water from the body, preventing puffiness;
• splitting of salts;
• normalization of metabolism and acidity in the stomach;
• prevention of heart and vascular diseases due to the high content of potassium;
• lowering blood cholesterol levels;
• smoothing of fine mimic wrinkles due to the presence of folic and ascorbic acid in young tubers.

Calorie content, BJU, glycemic index

Compared to other vegetables, the calorie content of potatoes is much higher. This is due to the large amount of complex carbohydrates (mainly starch) in the composition:

1. Raw potato tuber has 75-76 kcal per 100 g.
2. The glycemic index directly depends on the method of cooking the vegetable: the highest GI in mashed potatoes is 90 units, for boiled potatoes - 65 units.
3. 100 g of the product contains 3% daily protein, 0% fat, and 6% carbohydrates.

Is it possible to get better from potatoes

There are two main reasons why people get fat from potatoes:

1. Using sunflower oil in fried or French fries. The oil increases the calorie content of meals and promotes maximum absorption of fats. The abuse of such food leads to obesity, atherosclerosis, diseases of the cardiovascular system and even oncology.
2. Excessive intake of carbohydrates. In the process of digestion, they turn into glucose, penetrating into the blood and raising blood sugar levels. Glucose releases energy for the body to function. If not used fully, it is deposited in body fat. As a result, the person gets better. To prevent this from happening, consume no more than 100 g of potatoes per day.

Boiled

Boiled potatoes are the most dietary option:

• boiled potatoes "In uniform" is similar in calorie content to raw - 77-78 kcal per 100 g;
• the calorie content of tubers boiled in water without skin is higher - 80-85 kcal, in milk - 95 kcal.

The number of calories increases markedly when butter or vegetable oil is added to the dish. So, a teaspoon of sunflower oil - another 45 kcal, and butter - 35 kcal.

Many people wonder if boiled potatoes with onions, mushrooms and other ingredients get fat from:

• boiled potatoes with onions fried in vegetable oil contains 125 kcal per 100 g;
• a dish with mushrooms - 102;
• crushed boiled potatoes with milk - 97;
• with bacon - 171 kcal.

You can get fat from boiled potatoes if you do not follow the recommendations of nutritionists, there is a lot, generously seasoning the dish with oil. In order to preserve the maximum amount of useful elements, experts advise steaming or peeling the root vegetable. You can reduce the calorie content by holding the potatoes in water for 2-3 hours.

Fried

Mainly those who eat it fried get fat from potatoes. The calorie content of this dish directly depends on the amount of oil added to it:

• potatoes fried in vegetable oil in a pan count from 198 kcal;
• potato chips, French fries have the highest calorie content - over 316 kcal.

In baked

Baked potatoes have a caloric value of 85-92 kcal per 100 kg. Oven baked - 98 kcal. When butter is added to it, the calorie level rises to 105-108 units. Nutritionists recommend lowering these levels by adding sunflower or olive oil instead of butter.

Puree

The calorie content of mashed potatoes is not much higher than the energy value of a cooked analogue. The traditional method of making mashed potatoes with butter and milk is no more than 133 kcal per 100 g.

You can reduce the calorie content of a dish by excluding one of the ingredients (butter or milk). The energy value will decrease to 128 kcal if you make mashed potatoes with a raw egg instead of milk and vegetable oil instead of butter.

Other

Other potato dishes have the following calories per 100 g:

• stewed potatoes with vegetables and chicken - 175 kcal;
• potato casserole - 110 kcal;
• soup - 40 kcal;
• fried pies with potatoes - 185 kcal;
• pancakes, zrazy - 268 kcal;
• dumplings - 148 kcal.

As for potato dumplings, pies, the calorie content of the dough is also added here.

How to cook potatoes properly so as not to get fat

Potatoes cannot be abandoned altogether - by themselves, they are very useful for the human body. But lest he harmed, but was useful, remember a few simple secrets:

1. Cook without oil. The calorie content of a potato dish will triple if you add butter or sunflower oil to it.
2. Cook in a uniform. When cooking, make sure that the potatoes do not boil over and that the skin does not flake off. By the end of the boil, it should be "half cooked". After that, the potatoes should be held in a closed saucepan for a while, so that they independently reach a state of readiness.
3. Throw potatoes into boiling water.
4. Serve the meat separately. Starch and protein are not the best duo for proper digestion. For the assimilation of potatoes and meat, different substances are needed that neutralize the action of each other. Therefore, the body cannot process protein and starch at the same time.
5. Eat in small portions. Often people get fat not because of the calorie content of the dish, but because of the portion size. Potatoes are not a vegetable that can be eaten in large quantities, so it is better to refuse additives. Experts advise to consume potatoes no more than 2 times a day for 200 g.
6. There are potatoes in the morning. Complex carbohydrates are instantly deposited at the waist. In the evening, it is more difficult for the body to dispose of them, so nutritionists do not recommend eating potatoes after lunch.

What to use potatoes with so as not to gain weight

In order not to gain weight, it is worth eating potatoes with herbs and vegetables (except for tomatoes). The duet with celery root salad is perfectly digestible.

Using 1 egg and 10 g butter, you can make potato patties. Puree the ingredients, salt, oval and bake in the oven.

It is recommended to add a spoonful of horseradish to ordinary mashed potatoes. It speeds up the metabolism and stimulates the digestion process.

What you absolutely can't eat potatoes with

It is important to separate proteins and carbohydrates, so potatoes are not recommended to be eaten with meat and fish.This combination slows down the digestive system, causes carbohydrate fermentation, discomfort and heaviness in the stomach.

If you are watching your figure, you should not eat potatoes with butter, lard, tomatoes and bread.

Potato diets

The potato diet is not a myth. By consuming this vegetable, you can lose 3 to 5 kg per week. The main rule is not to add spices, salt, dressings (mayonnaise and ketchup) to the dish.

Strict potato diet

Diet helps lose weight 3 kg in 3 days. The diet contains only potatoes. Nutritionists do not recommend sitting on it for more than 5 days.

Bake the root vegetable without salt, oil and spices in the oven. You need to eat it 6 times a day. It is worth supplementing the diet with plenty of drink and a vitamin complex.

Varied diet

This diet includes other foods besides potato tuber, but this does not make it less effective. You should eat in this way for no more than 5 days. During this time, you can lose 4 kg:

1. Breakfast - 1 tbsp. kefir or skim milk.
2. Lunch - mashed potatoes in water without salt and oil.
3. Dinner. Salad of 250-300 g of potatoes, salt, vegetable oil and 1 boiled chicken egg.
4. Drink a glass of warm water before going to bed.

Long-term diet

The third type of potato diet is designed for those whose excess weight is more than 10 kg. You will have to sit on it for 14 days:

• 1-3 days - use oven-baked potatoes without spices and oil in equal portions throughout the day;
• 4-10 days - the same diet in the form of baked potatoes, but with the addition of salt and olive oil if desired;
• Day 11-14 - mashed potatoes with oil, herbs, vinegar, pepper or lemon juice.

An effective diet allows you to get rid of 8-9 kg.

Conclusion

You can get fat from potatoes if you eat them in large quantities and cook them with butter. The most high-calorie fries are fried potatoes, the least - boiled and baked in a uniform.

The best pair for a potato dish will be vegetables and herbs. Do not use the root vegetable with meat, fish and tomatoes. Potatoes will help you lose those extra pounds if you stick to diets based on it.