How can you replace potatoes while on a diet?

“In Rus' without potatoes is like a party without an accordion”, “Potatoes are the second bread” - these are sayings from the past, but even today our people do not betray their favorite product. Potatoes contain many useful substances, but constant consumption of them leads to weight gain and, as a result, serious diseases. However, there are natural products that resemble potatoes in taste and cooking method, which also bring great benefits to the body.

How can you replace potatoes during a diet - read on.

Chemical composition, microelements and nutritional value of potatoes

Among the main vitamins that the tuber is rich in:

• C – 100 g of product contains up to 28% of the daily value;
• B6 – 27%.

However, during the cooking process their quantity decreases.

Microelements:

1. Potassium – 19%. Reduces the risk of cardiovascular diseases, normalizes oxygen exchange.
2. Manganese – 26%. Strengthens the effect of insulin, participates in the production of thyroid hormones.
3. Chrome – 20%. Regulates carbon and fat metabolism. Its deficiency causes cravings for sweets.
4. Magnesium – 12%. "Mineral of the Heart" Participates in the formation of new cells and strengthening the nervous system.

In addition, the composition contains omega-3 fatty acids - 0.1 g (10%), as well as dietary fiber - 1.4 g (7%).

Calorie content, BJU, glycemic index of potatoes

The calorie content of potatoes is 77 kcal (per 100 g of raw product), which is 5% of the average daily requirement. This indicator varies depending on the cooking method:

• fried potatoes – 192 kcal;
• cooked in uniform – 85 kcal;
• chips – 292 kcal.

100 g of product contains:

• proteins – 2 g (2% of daily value);
• fats – 0.4 g (0.6%);
• carbohydrates – 16.3 g (12.0%).

Carbohydrates are mainly represented starch, which gives potatoes a bad reputation.

Why starch is harmful and beneficial

Potatoes contain a lot of carbohydrates in the form of starch (12% of the daily value per 100 g). Because of this nutrient, WHO does not include potatoes among healthy natural foods. It is believed that the conversion of starch into glucose in the body leads to obesity, heart attack, stroke, and type 2 diabetes.

However, upon closer examination the situation looks more optimistic:

1. Some part of the starch after heat treatment turns into stable (resistant), i.e. insoluble in the stomach. In the large intestine, it feeds bacteria that convert it into saturated fatty acids (butyric acid), which reduce inflammation, protect the intestinal wall, and are associated with a lower risk of colorectal cancer.
2. Resistant starch, unlike regular starch, lowers blood glucose levels.
3. Both resistant starch and soluble fiber promote a feeling of fullness and discourage overeating.

Unfortunately, there is little resistant starch in boiled potatoes - only 3.2%, which is four times less than usual.

The glycemic index (GI) indicates the amount of glucose formed in the blood two hours after eating a product. According to this indicator, products are divided into three groups:

• with a low GI value – 0-55;
• with average – 56-69;
• with high – 70 and above.

The change in blood sugar level 2 hours after consuming glucose is taken as 100.

The glycemic index of potatoes varies depending on the method of preparation:

• potato puree – 90;
• chips – 80;
• boiled in its uniform – 65.

So, potatoes contain few calories and fats, but a lot of carbohydrates, mostly simple ones with a high GI, due to which the vegetable is not recommended for people who are prone to obesity or suffer from diabetes.

However, properly cooked potatoes (boiled in their skins or baked in the oven with the peel) without oil can become a dietary product, especially in combination with low-carbohydrate foods (for example, meat with a small portion of baked potatoes and salad). The main thing is not to eat a lot of tubers and, if possible, replace them with other products.

Important! It is necessary to take into account the individual glycemic response to potatoes. It is useful to have a glucometer and find out your response to foods.

How can you replace potatoes in soup, Olivier salad, vinaigrette and other dishes when on a diet?

There are natural products that are close to potatoes in taste and types of dishes that can be prepared from them.

Celery

They eat stems, roots and leaves.

Calorie content is 6 times less than that of potatoes; 8 times less carbohydrates, and 4 times less fat, but contains the same amount of fiber. Protein per 100 g of product is only 0.9 g. Glycemic index – 15.

Celery rich in vitamins:

• A (83% of the daily value in 100 g) improves vision and skin, supports the immune system, and is responsible for reproductive function;
• C (43%) strengthens the immune system, promotes the absorption of iron, and participates in redox reactions.

In addition, celery is high in sodium, which has a beneficial effect on the functioning of the kidneys and bladder. The plant has a diuretic effect.

Attention! Contraindications to eating celery in large quantities are urolithiasis and thrombophlebitis.

Celery tubers are fried like potatoes in a small amount of olive oil with chopped onions and added to the soup. Salads are prepared from the stems and leaves.

Low calorie content and low carbohydrate content serve as the basis for the use of this vegetable in dietary nutrition for weight loss.

Daikon, or Japanese (Chinese) radish

Root vegetable, subspecies of radish.

Calorie content is 3 times less than that of potatoes; contains less carbohydrates - 8 times, proteins - 2 times, fats - 2 times. Dietary fiber – the same amount. GI – 15.

Most of the root vegetables contain:

• vitamin C – 22% of the daily requirement;
• copper – 12% (it is involved in the processes of protein absorption and saturation of cells with oxygen).

Daikon tastes like radish or radish, but without the bitterness. It is used mainly raw in salads.

Due to its low carbohydrate content and low calorie content, it is used in dietary nutrition.

Swede

Calorie content – ​​only 37 kcal. Glycemic index – 99. 100 g of product contains:

• proteins – 1.2 g;
• fats – 0.1 g:
• carbohydrates – 7.7 g;
• dietary fiber – 2.1 g.

It has a high content of vitamin C (33%), which is not destroyed during winter storage and cooking.

Rutabaga You can boil, fry, stew. But it’s better to add it to other vegetables in the stew. Salads are made from the tops. In late winter and early spring, it continues to supply the body with vitamins, unlike other vegetables.

High GI does not allow the use of rutabaga as a product for weight loss.

Turnip

Calorie content and nutritional value are similar to rutabaga. The glycemic index is 15 for raw and 85 for cooked.

Turnips are useful:

• vitamin C – 22% of the daily value per 100 g of product;
• silicon – 303% (stimulates collagen synthesis);
• cobalt – 20% (part of vitamin B12, activates enzymes of fatty acid metabolism).

The root vegetable is used in salads, hot meat dishes, and soups. Turnips are fried, pickled, baked. This is a good dietary product.

Kohlrabi

A variety of white cabbage. But unlike it, it is not the leaves that are used for food, but the lower spherical part of the stem - the stem fruit.

Calorie content – ​​42 kcal. Glycemic index – 15.

100 g of product contains:

• proteins – 2.8 g;
• fats – 0.0 g;
• carbohydrates – 10.7 g;
• dietary fiber – 1.7.

Kohlrabi is a champion in vitamin C content - 56% of the daily dose per 100 g of product. “Northern lemon” is another name for this vegetable.

Cabbage contains a lot of potassium (15%) and silicon (237%).

Vegetables are stewed, fried, boiled, pickled, and prepared into salads.

Kohlrabi is considered a valuable dietary product due to its low fat and carbohydrate content and low GI.

Jerusalem artichoke, or earthen pear

Another analogue. Its composition is similar to potatoes, but contains three times more fiber. Glycemic index – 14.

Jerusalem artichoke is rich in silicon - 26% of the daily dose per 100 g of product.

More than other vegetables, they contain the probiotic inulin (from 16 to 18%), which serves as a medium for lactobacilli and bifidobacteria and helps the body get rid of cholesterol.

It tastes like cabbage stalks. It is boiled, baked, stewed, eaten raw in salads.

Jerusalem artichoke should be limited to people suffering from flatulence.

Carrot

Calorie content – ​​35 kcal. The glycemic index is 35 for raw and 85 for cooked.

100 g of product contains:

• proteins – 1.3 g;
• fats – 0.1 g;
• carbohydrates – 6.9 g;
• dietary fiber –2.4 g.

Carrot rich in vitamins. For example, it contains 11% of the daily dose of vitamin K, which regulates blood clotting.

Important! 100 g of root vegetables contain double the daily requirement of beta-carotene.In the body, it turns into vitamin A, which improves vision and skin, supports the immune system, and is responsible for reproductive function.

Salads and casseroles are made from carrots, they are boiled, stewed, and pickled.

Low GI raw carrots are considered a suitable dietary food.

Yam or sweet potato

Its chemical composition is similar to potatoes. The glycemic index is 44 for boiled in the peel and 90 for peeled and baked.

Sweet potatoes are useful in vitamins:

• A – 33.3% of the daily value per 100 g of product;
• B5 – 16% (participates in protein and fat metabolism, hemoglobin synthesis);
• C – 25.6%.

The tuber contains many microelements:

• potassium – 15.9%;
• manganese – 12.9%;
• copper – 15.1%.

The peculiarity of sweet potatoes is a sufficient amount of valuable antioxidants (carotenoids, anthocyanins and phenolic acids).

Cooked sweet potato tastes like pumpkin, but raw sweet potato is similar to carrots in both color and taste. Can stay fresh for a long time thanks to protein. It is included in soups, side dishes and casseroles are made from it.

Sweet potatoes are a worthy substitute for regular potatoes when prepared correctly. Contains low GI carbohydrates, which promotes rapid satiety and reduced appetite. Insoluble fiber cleanses the intestines.

Cauliflower

It is similar in calories, protein and fat content to potatoes. Contains four times less carbohydrates. Glycemic index – 15.

Cauliflower is beneficial for the vitamins it contains:

• C – 80% of the daily value in 100 g;
• K – 13% (regulates blood clotting);
• B6 – 10%.

Better digestible than white cabbage. Fiber practically does not irritate the walls of the stomach and cleanses the intestines well.

Cauliflower is a popular and tasty dietary product. It is boiled, fried, baked.

Legumes

The main representative is beans.

Calorie content – ​​297 kcal. 100 g of product contains:

• proteins – 21.0 g;
• fats – 2.0 g;
• carbohydrates – 47 g;
• dietary fiber – 12.4 g.

The glycemic index of white beans is 35, red beans are 27, and green beans are 15.

Attention! Fiber in 100 g of beans is 60% of the daily value.

Beans contain a lot of:

• vitamin B1 – 33.3% of the norm;
• B5 – 45%;
• B6 – 45%;
• B9–23%;
• RR – 32%.

Microelements:

• potassium – 44%;
• manganese – 67%;
• phosphorus – 60%;
• iron – 32.6%;
• selenium – 45%.

In taste and appearance of dishes, beans are close to potatoes, and in their nutritional value they are in many ways superior to them.

Beans are an ideal replacement for potatoes. It is put in soups, salads, and served as a side dish.

Other legumes (soybeans, peas, lentils) do not have such universal uses as potatoes or beans, although they are also used in various dishes.

Conclusion

Potatoes boiled in their skins, due to their low calorie content, average GI and the presence of plant fibers, are considered a good dietary product. However, when cooked in other ways, it loses its beneficial properties.

Other vegetables with their own set of useful nutrients may well become a substitute for potatoes during a diet - celery, daikon, rutabaga, turnips, kohlrabi, Jerusalem artichoke, carrots, sweet potatoes, cauliflower, legumes. A variety of foods will only benefit the body.