Potatoes are a staple food in the Mediterranean diet and this is due to the number of recipes with them, from fried potatoes with eggs, to stuffed roast potatoes, through the potato omelette, the stuffed balls, etc. A versatile food, very simple to prepare and much more nutritious than many think.
The origin of the potato is very peculiar. It is believed that the first potatoes were cultivated thousands of years ago, and the figure that is considered is between 4,000 and 8,000 years in the Andes, the ancestors of the Incas. It is thought that it must have been near the famous Lake Titicaca because potatoes need a lot of moisture and a soil rich in nutrients.
After the discovery of America, we, the Spaniards, brought potatoes to Europe and from there it spread to the rest of the world, being today one of the most widespread crops on the planet. Although the expansion of the potato was not easy, since there were many reluctant to believe if the fruit were edible or not.
What makes the potato so important?
The short answer is: for its nutrients, and the long answer is the one that we will give throughout this text where we will see what nutrients potatoes provide us, some ideas for cooking them, the maximum amount per person, the benefits and properties, etc. .
This tuber is important in our daily diet because it provides us with a multitude of nutrients, among which we want to highlight the 2 grams of vegetable proteins for every 100 grams of product, the 77 kilocalories for each 100-gram serving (apart from the rest of calories for other ingredients of the recipe), the 17 grams of carbohydrates, only has 0.1 grams of fat and just over 2 grams of fiber for every 100 grams of potatoes.
As for other nutrients, we have vitamins of the B group as important as B1, B2, B3, B6 and B9, which is the folic acid so important for the gestation of a baby. We also have vitamin C, K and E. On the other hand, there are the minerals where we see potassium, phosphorus, magnesium, calcium, sodium, iron, zinc, manganese and copper.
How many potatoes can you eat a day?
We have already said on several occasions that everything in excess is bad, so today we want to analyze the maximum amount of potatoes in a day, apart from giving some ideas to get out of the loop of fries, bravas, roasted or tortilla chips.
To begin with, according to experts, French fries should not be eaten very regularly, what’s more, they encourage you to eliminate them from the diet due to the amount of sugars and fats they provide. On the other hand, when it comes to roasted, cooked, microwaved, air fryer, pureed potatoes, etc. a medium potato per person is recommended maximum in a day or two small.
Large potatoes are better left for stews or tortillas and purees, where they facilitate the work of creating the recipe, since they are usually eaten where one or two servings are left over and we store it in a tupper for the next day.
Some ideas where we can use potatoes are: Riojan potatoes, poor potatoes, spicy stuffed potatoes, potatoes roasted in the microwave, potatoes with béchamel, potato scramble, potato salad, lasagna being the potatoes the layer of dough lasagna, etc.
Main benefits of potatoes
We have come this far and we already know how potatoes came to our country, what nutrients they provide us, the maximum recommended amount per adult person per day, other ways of cooking them to avoid frying and now we are going to understand why they are so important in the diet.
Strengthens the immune system
Potatoes in general contain substances called quercetin, anthocyanins, carotenoids, chlorogenic acid and caffeic acids that work hand in hand with the immune system.
The action of these substances combined with all the nutrients that are achieved if we eat a varied diet, create a perfect cocktail for our body to be able to fight against all microorganisms, viruses and bacteria that penetrate inside our body.
Let’s not forget about the action of vitamin C with respect to the immune system. This is why we always emphasize eating a varied diet away from ultra-processed ones, sugars, trans fats, etc.
Regulate blood sugar (trick)
Yes, we know that nates have said that French fries are not very recommended because they increase blood sugar apart from the fats that these types of foods already represent. But here is a trick, and that is that roasted potatoes and chilled for hours are good because they do not increase blood sugar, but help control blood glucose levels by promoting insulin sensitivity.
Likewise, cold potatoes also help reduce the levels of cholesterol and triglycerides in the veins and arteries. Finally, this food has an important peculiarity and that is that it stimulates the use of body fat as energy and also satisfies up to three times that of bread.
Good for gastrointestinal problems
When we have gastrointestinal problems, the last we hear is that potatoes help us, but there is also a trick here … Roasted potatoes, without salt or oil, boiled or steamed, also without spices or oil, are effective solutions when you suffer from gastrointestinal problems , gastritis and fever.
This is because it is considered a food with anti-inflammatory properties capable of relieving digestive and gastrointestinal discomfort, especially those that derive from a state of stress and anxiety.
They protect against diseases
Potatoes are a source of interesting nutrients, among which we find antioxidants. Some important compounds are kukoamines which have a wellness effect on blood pressure.
Likewise, it is known that this food has 60 substances among which phenolic compounds very similar to those found in broccoli, cabbages, spinach and others have been found. This means that the heart-healthy benefits are also repeated with potatoes, which is why they protect us against heart problems, respiratory diseases and even some types of cancers.
Who should not eat potatoes
We always emphasize eating only mature and well-cooked food, as one of the main contraindications of the legs is eating it raw or underripe, this can lead to poisoning.
If we are patients with kidney problems , eating potatoes is not the best decision. On the one hand, it is a great source of potassium, and that is good news, but it is not for those who have kidney problems and complications, as it can trigger a diuretic effect creating an overstrain of the renal system.
Before we have said that the cooled roast potato is good, but do not be confused, since an excess of this food is harmful for diabetic patients.
