Eating potatoes helps control blood pressure, but which way has the lowest glycemic index? tell you the answer

Potatoes, also known as potatoes, are common "vegetables" in daily life and one of the four most important crops in the world. Their sales volume is second only to crops such as rice and corn. Foreigners also refer to potatoes as potato, potato, potato, etc., which is an indispensable food on the table and is regarded as the second staple food by European and American countries. In addition to not being able to eat raw, the remaining methods are varied.

American scientists have also studied potatoes and conducted two groups of experiments. Compared with eating grains, such as wheat and rice, they evaluated the cardiometabolic risk. Finally, they came to the conclusion that the blood sugar, cholesterol, and blood pressure of the volunteers who ate potatoes were higher. It is lower than grains and is more suitable for people with high blood pressure, type 2 diabetes, and high blood lipids.

In real life, there are still many people who eat potatoes as a staple food. On the one hand, root vegetables including potatoes, taro, yam, sweet potato, etc., are rich in starch and can provide energy to the body. On the other hand, just in terms of beneficial components, potatoes are better.

From the perspective of nutrition per hectogram of potatoes, it contains 78.6g of water, 83kcal of energy, 2.6g of protein, 0.2g of fat, 18.9g of carbohydrates, 14mg of vitamin C, 347mg of potassium, and 7mg of calcium. People with chronic diseases may wish to replace half of their staple foods with starch-rich root and stem foods to reduce their total calorie intake and help control their weight.

At the same time, we also need to pay attention to the different cooking methods of potatoes, the corresponding glycemic index is also different. For diabetic patients with unstable blood sugar, it is best to choose the method with the lowest glycemic index.

According to the conclusion of the experiment, the calories per 100 grams of steamed potatoes are 69 kcal, but because each person uses it differently, everyone judges based on the degree of softness, which is similar to the state of mashed potatoes, and its glycemic index can be as high as 83. Although such potatoes are easy to be digested and absorbed by the gastrointestinal tract, it is easy to increase blood sugar after meals and should be eaten less.

In addition, we can also use some condiments. According to the investigation and research, adding vinegar in the process of cooking potatoes can not only prevent the potatoes from being oxidized and browning, but also reduce the overall glycemic index by about 40%.

It is more recommended for diabetics to make potatoes, mainly because of their crisp taste. For example, they are boiled in hot water and then decorated with condiments. The delicious and pleasant cold potato shreds have the lowest glycemic index of only 52 among various methods, which is low. Glycemic Index Foods. If you are affected by the sultry summer weather, have no appetite, and have a poor mental state, you might as well have a plate of cold potato shreds to help you open up your taste buds.

Friends, what kind of potato do you like? Feel free to share your life experiences in the comments below.