Boiled potatoes for weight loss: can you eat them on a diet?

Controversy regarding benefits and harms of potatoes last for more than a decade. The main question that concerns overweight people and those who want to lose weight is whether they can eat potatoes while on a diet. From our article you will learn all the pros and cons of eating potatoes while losing weight.

Chemical composition, trace elements and characteristics of boiled potatoes

When choosing foods, people following various diets primarily pay attention to the amount of calories, fat and carbohydrate content.

Glycemic index of boiled potatoes

The glycemic index is a measure of the rate at which glucose is produced from foods. It is determined on a scale from 0 to 100 units, and the higher it is, the faster the release of glucose into the blood and saturation occurs.

Potatoes have a glycemic index that varies depending on the cooking method. U boiled potatoes “in their jacket” it is 65 units, in peeled boiled potatoes - 70. In potato chips - 80 units, and the highest figure is in mashed potatoes, approximately 90 units.

In Russia, raw potatoes are almost never used as food, although they have the lowest glycemic index and are used in salads according to Chinese and Japanese recipes.

The chemical composition of potatoes depends on:

• soil type;
• potato varieties;
• climatic conditions;
• vegetable storage conditions.

Calorie content, BJU and nutritional value per 100 g of boiled potatoes

Calorie content of 100 g of potatoes, cooked “in its uniform”, is 65 kcal.

The biological value of potatoes is determined by vitamins and minerals. When cooked, all vitamins and amino acids are preserved and are easily absorbed by the body.

Are boiled potatoes suitable for weight loss, and in what form is it best to eat them when dieting?

In Russia, potatoes are among the ten most popular products. But is it possible to eat boiled potatoes for weight loss? Fortunately for potato lovers, you don’t have to give them up. It is enough to exclude some cooking methods.

Mashed potatoes

Great news for all lovers of crushed potatoes - mashed potatoes You can eat it even if you are on a diet. And if you have digestive problems, potatoes in this form will be even healthier. The main thing is not to overeat, do not add butter and replace milk with potato broth. By following these tips, you won’t have to worry about harm to your figure.

Boiled potatoes: “in their jackets” or without them

No one forbids eating boiled potatoes for diet. But there are two important rules:

• the concentration of nutrients in potato skins is greater than in the pulp, so boil the vegetable without removing the “uniform”;
• Avoid eating potatoes along with meat, lard, mayonnaise - eat them with vegetables, herbs or as a separate dish.

What potato dishes should you not eat when losing weight?

If your goal is to lose weight, give up fried potatoes. Its calorie content reaches 400 kcal per 100 g, while the glycemic index decreases by 3 times.

Potato chips and french fries, especially those made from frozen semi-finished products, are also harmful to your figure and overall health. The starch in such a product is practically not digested, the process of breaking down carbohydrates is blocked - all this leads to weight gain.

What can you replace fried potatoes with?

Replace your favorite fried potatoes with baked ones. Bake the vegetable without oil for about 50 minutes. Young potatoes can be baked in their skins, it will be even healthier. The dish turns out tasty and at the same time low in calories.

For reference. If you want to completely eliminate potatoes from your diet, replace them with turnips, celery, and cauliflower. Add pearl barley or lentils to the soup.

Dietary dishes and diets based on potatoes

We'll tell you how to cook potatoes without damaging your figure, in a tasty and satisfying way.

Correct cooking methods:

1. Potato stew. Chop potatoes with any vegetables, add tomato juice and simmer for 35-40 minutes in a deep frying pan or slow cooker. Add herbs and seasonings to taste.
2. Baked potatoes with vegetables. Make transverse cuts in the tubers, leaving about 1 cm. Insert slices of tomato, cheese into the cuts and sprinkle with herbs. Bake in the oven for 30-50 minutes depending on the size of the potatoes.
3. Steamed potatoes. Steam peeled vegetables, cut into slices or whole tubers (if small), in a special multicooker bowl or in a double boiler. At the end of cooking, sprinkle with herbs and add a little oil.
4. Cream soup. Boil the potatoes with onions, drain the water, put everything into a blender. add butter, salt and milk. Beat everything until creamy, add herbs and serve.

Potato-based diets

All potato diets are designed for a short period of time, from 3 days to 2-3 weeks. At the end of this period, begin to gradually add a variety of foods to your diet, but continue to drink regularly and do not overeat, this will increase the effectiveness of the diet.

Diet options:

1. Fasting diet for 3 days. Potatoes are consumed only boiled or baked, preferably without salt and oil. In addition to potatoes, the menu includes 1 fruit per day, a glass of milk or yogurt, and fresh vegetables. You can lose 2-4 kg in 3 days.
2. Diet for 7 days. You can lose about 7 kg. But the body will lack protein and vitamins, so add low-fat cottage cheese, kefir, egg white, a piece of rye bread, and boiled chicken breast to your diet.
3. Diet from Julia Roberts. Designed for a period of 2 to 10 days and includes: potato salad with fresh vegetables, kefir, sour fruits, low-fat cottage cheese, yogurt, whole grain bread. Only 5 meals a day, dinner 4 hours before bedtime. For the evening - only kefir.

It is important to maintain water balance with every diet. Drink 1.5 to 2 liters of water, preferably before 16:00.

What vitamins and beneficial properties are present in boiled potatoes?

When cooked, potatoes retain almost all vitamins and microelements. These are vitamins B, PP, C, D, carotene, iron, phosphorus, magnesium, zinc, selenium, manganese. All of them contribute to maintaining health and beauty. Potatoes also contain substances that stimulate digestion, and proper digestion is the key to a beautiful figure.

Opinions and recommendations of nutritionists

According to the recommendations of professionals, eating boiled potatoes on a diet is not only possible, but also healthy.

Nutritionist Olga Bazyleva says that eating properly cooked potatoes in moderation (100-150 g per day) is absolutely safe for your figure: “Cooked and cooled potatoes contain resistant starch, which is resistant to digestion. It is very useful - it reduces appetite, prevents the absorption of sugars and cholesterol into the blood. It feeds beneficial bacteria that protect the intestines from a host of diseases.”

Chief nutritionist of the Moscow Department of Health, Doctor of Medical Sciences Antonina Starodubova about potatoes: “Recommendations for completely eliminating potatoes from the diet are quite rare in medical practice. Reduce the amount of potatoes in the diet when it is necessary to limit the consumption of simple, easily digestible carbohydrates. This is especially true for people with diabetes.

At the same time, it must be remembered that potatoes also contain useful, complex, slowly digestible carbohydrates, and their ratio to easily digestible carbohydrates depends on the method and degree of cooking. When potatoes are completely boiled, for example, when making mashed potatoes, dietary fiber is destroyed under thermal and mechanical influence. Because of this, mashed potatoes have a high glycemic index, which means they will have a greater impact on your blood sugar levels for the same serving size.”

Conclusion

It is not at all necessary to give up your favorite vegetable during a diet. The main thing is to follow the cooking recommendations. Don’t overeat, don’t eat potatoes at night and combine them with fresh vegetables and herbs - then potatoes will bring maximum benefits, including helping you lose weight.