by Potatoes are a popular staple in the British diet, but they have a bad reputation to be with carbohydrate and fat, especially if they are fried or loaded with butter, cheese and salt.
According to a survey commissioned by Jamie Oliver, the preferred type of nation to eat this starchy root vegetables is a good age that is crispy and fluffy in the middle.
Also high up in the top and wise how the British enjoy potatoes: puree, fries, jacket potatoes and hash browns.
However, many of these cooking methods contain a lot of fat, such as: B. frying chips or a lot of butter and milk into potato puree, which gives the Spud his unhealthy reputation.
Although the white variety does not count towards its five-day day (sweet potatoes), the modest potato is healthier than you think. So it is an affordable and nutrient -rich root vegetables where you feel good.
The health benefits of potatoes
Potatoes have many nutritional advantages that make them a healthy and cheap staple. (Getty Images)
1 .. rich in vitamin C.
Potatoes are an important source for vitamin C, with several studies showing that they are rich in antioxidants.
Much of this vitamin C can be found in potato shells. In order to achieve the greatest benefit, scientists recommend eating the whole potato, the skin and everything.
2. Fiber full of fiber
Another reason to eat potatoes with the skin is to bring more fiber into their diet.
According to the NHS, a jacket with the skin can deliver with them 4.7 g of fiber – – to 15% of the daily average 30 g fiber for adults. Most adults do not eat enough fiber and have an average of about 20 g a day.
3. Contains all essential amino acids
A white potato contains all essential amino acids that your body needs to function, including the structure of proteins, the fixing of cells and supporting your immune system that combat diseases.
This feature is how many poor people in rural Ireland survived in the 19th century if they could afford little food.
It is not recommended that someone is trying to live with potatoes alone, as this would lead to mineral deficiency, but nutritious spuds can be eaten as part of a healthy and balanced diet.
Potatoes have vitamin C and potassium, both of which are decisive for maintaining a good body function. (Getty Images)
4. Low calories
Contrary to the association with caloric meals and snacks, the potato itself is a relatively low -calorie food. Has a baked medium -sized potato with the skin a little more than 160 caloriesAnd if it is simply eaten, fat, cholesterol or sodium.
The problem is that eating a simple potato is a unattractive choice for many. However, the NHS indicates that potatoes can be a healthy choice, “if they cook, baked, pureed or roasted, only with a small amount of fat or oil and without salt”.
5. High in potassium
Potatoes are a great potassium source that usually contains 37% of the daily amount that women need every day and 28% of what men need.
Potassium is important to maintain good heart health. The research results published in the European Heart Journal show that people who had most of the potassium in their diet suffer 13% less likely to suffer from a heart attack or a stroke than those who had the least.
How to eat healthy and delicious potatoes
Potatoes are relatively low in calories. Therefore, the use of low -fat ingredients can help keep the calories low. (Getty Images)
Choose how to cook your spoves carefully
We hate to be bad news, but to eat potatoes that were fried in oil and seasoned with a lot of salt such as chips and chips, is the most unhealthy way to eat them and should only be a discount occasionally.
But that doesn’t mean giving up potatoes. The NHS recommends cooking potatoes with very little oil and salt, roasting, pureing and baking.
If you use oil to cook your potatoes, use lower or polyunsaturated spreads or small amounts of unsaturated oils such as olive or sunflower oil.
Leave the skins
We already know that eating potatoes with their skins is a great way to give our meals fiber.
Fortunately, potato shells taste delicious and are extremely easy to cook. A backjacking potato is one of the simplest and most cost-effective ways to eat a potato with shells, and the NHS recommends loading it with reduced salt and baked beans with a reduced sugar in order to give even more fiber. Other nutritious topping ideas are:
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Tuna and sweet or cucumber
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Remaining vegetarian chili (we love this recipe filled with beans)
Potatoes are a great fiber source, especially with their shells – the NHS recommends eating a bean beans with baked beans for a fiber -packed meal. (Getty Images)
Koch new potatoes with their skins are also delicious and easy to make. These are ideal with just a small amount of butter or a healthy Greek yogurt and dill dressing.
Make a low -fat exchange
You can still enjoy delicious, creamy potato puree and make you healthier by simply exchanging whole milk or cream for half -kim, 1% fat or lean milk.
Use an air fryer
There are no crispy potatoes, let’s be honest, but most potatoes that are cooked in this way are fried.
However, Air Fryers (we love the ninja variety) are a great alternative and enable them to cook crispy potatoes with a much lower amount of oil than on the stove.
To make crispy air roast potatoes, simply prepare baby potatoes by halving them – let the skins! – and throw them in a bowl with a small amount of oil and spices.
Cook it in the air for about 10 minutes, take the basket out to shake it around and then cook for another 10 minutes. This ensures that they are crispy and evenly cooked.
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