Boiled potatoes for weight loss: can they be eaten on a diet

Disputes regarding benefits and harms of potatoes last more than one decade. The main question that worries overweight people who want to lose weight is whether it is possible to eat potatoes while dieting. From our article you will learn all the pros and cons of eating potatoes while losing weight.

Chemical composition, trace elements and characteristics of boiled potatoes

People who follow different diets, when choosing products, first of all pay attention to the amount of kcal, fat and carbohydrate content.

Glycemic index of boiled potatoes

The glycemic index is a measure of the rate at which glucose is produced from foods. It is determined on a scale from 0 to 100 units, and the higher it is, the faster the release of glucose into the blood occurs and saturation occurs.

In potatoes, the glycemic index fluctuates depending on the cooking method. Have boiled potatoes “In uniform” it is 65 units, in peeled boiled potatoes - 70. In potato chips - 80 units, and the highest value is in mashed potatoes, about 90 units.

In Russia, raw potatoes are almost never used for food, although they have the lowest glycemic index and are used in salads according to Chinese and Japanese recipes.

The chemical composition of potatoes depends on:

• soil type;
• potato varieties;
• climatic conditions;
• storage conditions of the vegetable.

Calorie content, BZHU and nutritional value per 100 g of boiled potatoes

Caloric content of 100 g of potatoes, cooked "in uniform" is 65 kcal.

The biological value of potatoes is determined by vitamins and minerals. When cooked, all vitamins and amino acids are stored and easily absorbed by the body.

Is boiled potatoes suitable for losing weight, and in what form is it better to eat it with a diet?

In Russia, potatoes are among the ten most demanded products. But is it possible to eat boiled potatoes for weight loss? Fortunately for potato lovers, you don't have to give it up. It is enough to exclude some cooking methods.

Mashed potatoes

Great news for all lovers of crushed potatoes - mashed potatoes can be eaten even with a diet. And if you have digestive problems, potatoes in this form will be even healthier. The main thing is not to overeat, do not add butter and replace milk with potato broth. By following these tips, you don't have to worry about harm to your figure.

Boiled potatoes: "in their jacket" or without

Nobody forbids eating boiled potatoes for dietary meals. But there are two important rules:

• the concentration of nutrients in the potato peel is greater than in the pulp, so boil the vegetable without removing the "uniform";
• exclude the use of potatoes with meat, lard, mayonnaise - eat it with vegetables, herbs or as a separate dish.

What potato dishes can not be consumed when losing weight

If your goal is to lose weight, skip fried potatoes.Its caloric content reaches 400 kcal per 100 g, while the glycemic index decreases 3 times.

Potato chips and French fries, especially those made from frozen convenience foods, are also harmful to your figure and overall health. The starch in such a product is practically not digested, the process of splitting carbohydrates is blocked - all this leads to weight gain.

What can replace fried potatoes

Swap your favorite fried potatoes for baked ones. Bake the vegetable without oil for about 50 minutes. Young potatoes can be baked in a peel, it will be even healthier. The dish turns out to be tasty and at the same time low in calories.

For reference... If you want to completely eliminate potatoes from your diet, replace it with turnips, celery, and cauliflower. Add barley or lentils to the soup.

Potato-based diets and diets

We will tell you how to cook potatoes without damaging your figure, delicious and satisfying.

Correct cooking methods:

1. Potato stew. Chop potatoes with any vegetables, add tomato juice and simmer for 35-40 minutes in a deep frying pan or slow cooker. Add herbs and seasonings to taste.
2. Baked potatoes with vegetables. Make transverse cuts in the tubers, leaving about 1 cm. Insert slices of tomato, cheese into the cuts and sprinkle with herbs. Bake in the oven for 30-50 minutes depending on the size of the potatoes.
3. Steamed potatoes. Steamed peeled vegetables, cut into slices or whole tubers (if small) in a special multicooker bowl or in a double boiler. At the end of cooking, sprinkle with herbs and add a little oil.
4. Cream soup... Boil the potatoes with onions, drain the water, transfer everything to a blender. add butter, salt and milk. Whisk everything until creamy, add herbs and serve.

Potato-based diets

All potato diets are short term, from 3 days to 2-3 weeks. At the end of this period, start gradually adding a variety of foods to the diet, but continue to follow the drinking regimen and do not overeat, this will increase the effectiveness of the diet.

Diet options:

1. Unloading diet for 3 days. Potatoes are consumed only boiled or baked, preferably without salt and oil. In addition to potatoes, the menu includes 1 fruit per day, a glass of milk or yogurt, fresh vegetables. You can lose weight by 2-4 kg in 3 days.
2. Diet for 7 days. You can lose about 7 kg. But the body will lack protein and vitamins, so add low-fat cottage cheese, kefir, egg white, a slice of rye bread, and boiled chicken breast to the diet.
3. Diet by Julia Roberts. Designed for a period from 2 to 10 days and includes: potato salad with fresh vegetables, kefir, sour fruits, low-fat cottage cheese, yogurt, whole grain bread. Only 5 meals a day, dinner 4 hours before bedtime. For the evening - only kefir.

It is important to stay hydrated with every diet. Drink 1.5 to 2 liters of water, preferably before 4:00 pm.

What vitamins and beneficial properties are present in boiled potatoes

Almost all vitamins and microelements are preserved in potatoes during cooking. These are vitamins of group B, PP, C, D, carotene, iron, phosphorus, magnesium, zinc, selenium, manganese. All of them contribute to the maintenance of health and beauty. Also, potatoes contain substances that stimulate digestion, and proper digestion is the key to a beautiful figure.

The opinions and recommendations of nutritionists

According to the recommendations of professionals, eating boiled potatoes on a diet is not only possible, but also useful.

Nutritionist Olga Bazyleva says that eating properly cooked potatoes in moderation (100-150 g per day) is absolutely safe for the figure: “Cooked and chilled potatoes contain resistant starch that is resistant to digestion. It is very useful - it reduces appetite, prevents the absorption of sugars and cholesterol into the blood. It feeds on beneficial bacteria that protect the intestines from a host of diseases. ”

Chief nutritionist of the Moscow Healthcare Department, Doctor of Medicine Antonina Starodubova about potatoes: “Recommendations for the complete elimination of potatoes from the diet in medical practice are rare enough. Reduce the amount of potatoes in the diet when it is necessary to limit the intake of simple, easily digestible carbohydrates. This is especially true for people with diabetes.

At the same time, it must be remembered that potatoes also contain useful complex slowly digestible carbohydrates, and their ratio with readily digestible ones depends on the method and degree of culinary processing. When potatoes are completely boiled, for example, when making mashed potatoes, the destruction of dietary fiber occurs under thermal and mechanical action. Because of this, mashed potatoes have a high glycemic index, which means they have a greater effect on blood sugar with the same serving size. "

Conclusion

It is not at all necessary to give up your favorite vegetable during the diet. The main thing is to adhere to the recommendations for cooking. Do not overeat, do not eat potatoes at night and combine them with fresh vegetables and herbs - then the potatoes will bring maximum benefits, including helping to lose weight.