Potatoes are filling and, when served correctly, healthy. The low-calorie tubers are full of vitamins, minerals, and fiber. Nutrition expert has tips for preparing them.
Vitamin C, potassium, anti-oxidants
100 grams of boiled potatoes have only 70 calories and are full of healthy ingredients. “The potato is also called the lemon of the north because it is a real vitamin bomb. It is rich in vitamin C and has a lot of potassium and antioxidants that provide our body with protective effects. We should cook it with the skin on so that all the ingredients really stay in the potato,” explains the nutritionist.
Potatoes keep you full for a long time and hardly cause blood sugar to rise.
Compared to other foods such as white bread, pasta, fruit or fish, boiled potatoes are the undisputed leader among the most filling foods. And if you’re full, you don’t have to stuff anything back into your mouth so quickly. “Due to its volume, it causes the stomach to expand. This sends a feedback message to the brain: ‘We’re full!'” explains Meißner.
The doctor mentions another advantage: the healthy tuber has a low glycemic index, which means that there are only minor fluctuations in blood sugar after eating it. “There are no cravings, but rather a pleasant feeling of satiety,” he emphasizes.
at potatoes cooked – and preferably cold
Potatoes should definitely be cooked so that the starch they contain can be digested. Only when they are cooked, do the starch grains swell, become soluble, and can be absorbed by the body.
Boiled cold potatoes, such as in a salad, are actually even healthier than those served warm. The starch is then digested in the large intestine and broken down into butyric acid, among other things. This promotes healthy intestinal flora and counteracts inflammation.
Recipe tip: Potato salad according to Aur é lie Bastian
Ingredients:
- 500 g potatoes
- 2 shallots
- 1 bunch of parsley
- 3 boiled eggs
- 1 bunch of radishes
- ½ cucumber
- 10-12 small, pickled cucumbers.
Vinaigrette:
- 1 tsp Dijon mustard
- 2 tbsp apple cider vinegar
- 3 tbsp olive oil
- Salt and pepper.
Preparation:
- Boil the potatoes, then peel and slice them.
- Peel and quarter the eggs.
- Cut radishes, shallots, cucumbers and pickles into small pieces or slices.
- Finely chop the parsley.
- Place all ingredients in a large bowl and stir.
- Vinaigrette sauce: Mix together oil, vinegar and mustard and season with salt and pepper. Mix in the vinaigrette just before eating!