Starchy foods such as potatoes, sweet potatoes, and taro are rich in nutrients. The protein, vitamin C, vitamin B1, and vitamin B2 they contain are much higher than in apples. They are also high in calcium, phosphorus, magnesium, and potassium, especially potassium, which can be said to rank first among vegetables. Starchy foods contain a large amount of high-quality dietary fiber, which has effects such as preventing constipation and preventing cancer. So, how can you eat starchy foods to get the most out of them?
First, you must ensure you eat the right amount. You should eat about 80 grams of starchy foods (potatoes, sweet potatoes, taro) per day. Secondly, combine them properly with other foods. With the right combination, you can enjoy delicious food while maintaining a slim figure. When eating starchy foods, you should reduce your intake of staple foods accordingly, controlling the ratio of starchy foods to staple foods at 3:1 to 4:1. If you eat about 80 grams of starchy foods per day, it may help reduce the risk of stroke.
For mashed potatoes and french fries, which are common in fast food, a large amount of vitamin C is destroyed by oxidation during processing, greatly reducing their nutritional value. As for french fries, they can easily increase fat intake. Moreover, it is difficult to judge if the oil used for french fries is fresh. Repeated high-temperature heating produces polymers, such as cyclic monomers, which are carcinogenic. Therefore, they should be eaten as little as possible.
Nutritionists point out that there is no need to worry about excessive fat intake from starchy foods, as they contain only 0.1% fat, the least among all filling foods. Eating more starchy foods daily can reduce fat intake and gradually metabolize excess fat.
However, it is worth noting that starchy foods, especially potatoes, contain a toxic substance called alkaloids. A large intake of alkaloids by the human body can cause poisoning, nausea, diarrhea, and other reactions. This toxic compound is usually concentrated in the potato peel, so it must be peeled before eating, especially the green parts. Furthermore, sprouted potatoes are even more toxic. When eating them, you must dig out the sprouts and their roots, soak them in clean water, and cook them over high heat.
In addition, if pregnant women frequently consume starchy foods with high alkaloid content, the accumulation in the body may lead to fetal abnormalities. Of course, individual differences among people are significant, and not everyone who eats starchy foods will experience adverse effects. However, it is still better for pregnant women to avoid or eat less starchy foods, especially those that have been stored for a long time or have sprouted. This is particularly important for women in their first trimester of pregnancy.