How to use this high-calorie and high-starchy root vegetable without harm to health and figure?
Do you like potatoes?
No, I ask, do you love potatoes as much as I love them? Long-standing and devoted love. Yes, I know everything about calorie content, high glycemic index and simple carbohydrates, but I can not refuse it yet. And is it necessary? After all, with potatoes from the point of view of proper nutrition, not everything is as simple as it seems at first glance.

Disputes about the benefits and harms of potatoes in a healthy diet do not subside to this day. And although from a technical point of view, potatoes are a vegetable, its high glycemic index – that is, the ability to cause sharp fluctuations in blood sugar and insulin levels – is a sufficient reason to get on the forbidden list for many people seeking to lose weight.
This makes some sense - as soon as the potato "enters" our body, it becomes no more and no less - pure sugar. Well, maybe not as scary as white flour, but still very high-calorie and provoking hunger. So, 200 g of potatoes (so far even boiled, not fried) can be equated to a can of sweet soda or a handful of marmalade. Which with too frequent use will be deadly for the figure.
But what to do, not one potato - many vegetables and fruits have a high glycemic index. Some will be more ceddy than other candy. The same many dieters favorite beets, for example, or grapes. So should we give them up as well? And potatoes, by the way, are rich in potassium, necessary for good heart function, vitamins C and B6, and even fiber, if consumed with the peel.


Potatoes with meat? Fortunately, there are ways to lower the glycemic level of potatoes when you eat them.
For example, supplement it with lean protein (fish, turkey, rabbit, chicken breast) and healthy fats - such as olive oil. Forgive me supporters of separate nutrition, but it is this combination that can make the body resist a high glycemic index. Insofar as you supplement potatoes with slowly digestible foods, then its absorption also slows down. Well, the truth is – who wants to chew on empty potatoes?
There is another way to lower the glycemic index – first cook potatoes, and then cool them. This method fully justifies the use of potatoes in salads.
But lowering the glycemic index of potatoes does not make it instantly dietary and useful. For example, eating potatoes with bacon and sour cream will undoubtedly lower its glycemic index, but will it make it useful and low-calorie? Hardly. Potatoes are not for everyone?

However, some people, such as those at increased risk of diabetes, should still eat potatoes with caution. Too much "enthusiasm" for this product, according to research, can increase the risk of diabetes, especially in women. People who are overweight and obese should also limit potatoes in their diet, because, most likely, they have reduced insulin sensitivity, and too many carbohydrates are generally poorly tolerated by their body. Of course, reduced insulin sensitivity is not the same as diabetes. But this is a "slippery slope" that should be done carefully.
Healthy people, with good physical activity, can eat potatoes in various forms without fear for their health.
Adherents of diets often unnecessarily demonize potatoes because of its allegedly high calorie content and starch content in it. But even diabetics and those seeking to lose weight do not need to completely abandon their favorite vegetable. The key to proper consumption and safety is to control the portion and again lower the glycemic index of the potato. In fact, potatoes are tasty and not at all harmful in terms of weight loss of hunger. Starches found in potatoes very well suppress appetite. This is a special kind of starch that resists digestive enzymes, so potatoes take a long time to digest. You just need to cook it without fat and if possible without salt. 3-5 100-gram servings per week in combination with lean proteins and healthy fats will not add you extra pounds. And maybe even help to lose weight, because potatoes gives satiness to any dish and allows you to reduce the usual portion. It is quite possible to eat one boiled or baked potato of medium size - it has about 100-120 calories.
Summing up, we can say that there is no such specific product that would completely sabotage your diet with proper
use. And potatoes may well be included in the plan of dietary and healthy eating. You just need to have a good idea of how and in what quantity you can eat