How to prepare starchy foods for maximum nutrition?

Introduction: When it comes to the nutritional value of tubers like potatoes, sweet potatoes, and cassava, most people think of dietary fiber, which can aid in weight loss. But do you know how to eat tubers to get the best nutrition?

Steaming or Boiling to Preserve Vitamin C

Tubers are an excellent source of vitamin C. Data from the "China Food Composition Table" shows that 100 grams of potatoes contain 27mg of vitamin C, and sweet potatoes contain 26mg, which is higher than most root, fresh bean, and solanaceous vegetables, such as tomatoes (19mg) and eggplant (5mg).

In terms of vitamin C retention, during the cooking process, the vitamin C in food is lost to varying degrees due to factors like water immersion, heat, and oxidation. To preserve vitamin C, the best way to eat tubers is to wash them and steam or boil them with the skin on. When stir-frying potatoes, don't cut them too small or thin. After cutting, do not rinse them with water to prevent a large loss of vitamin C through the cut surfaces.

Curry Beef with Potato Rice

Pair with Foods Rich in Protein

Compared to refined grains like white rice and white flour, tubers are higher in carotene, vitamins, and niacin. However, their protein content is very low. If you use them as a complete substitute for staple foods, it can easily lead to insufficient protein intake. Therefore, it's best to pair tubers with protein-rich animal foods like milk, eggs, lean meat, or fish. This creates a nutritional complement: they provide high-quality protein for the tubers, while the tubers' rich dietary fiber is something they lack.

Daily Intake of Tubers Should Be Around 80 Grams

Daily intake of tubers (potatoes, sweet potatoes, taro) should be around 80 grams. Second, a good balance of meat and vegetables is key. With the right pairing, you can enjoy delicious food while maintaining a slim figure. When eating tubers, you should reduce your intake of staple foods accordingly. Consuming about 80 grams of tubers daily may help reduce the risk of stroke.

Sweet Rice Balls with Sweet Potato and Condensed Milk

Tubers Are Better for Breakfast

Choosing tubers as a staple for breakfast, along with whole milk or yogurt, a small handful of nuts, and a plate of green leafy vegetables, provides a balanced, rich, low-fat, high-fiber meal with moderate calories that can keep you feeling full until 2 p.m. However, using tubers as a dinner staple can easily cause acid reflux, especially for those with a sensitive stomach or poor digestion in the elderly. This is because the high dietary fiber content of tubers is hard to digest and can cause bloating if eaten in large quantities. Furthermore, with less physical activity at night, it can even affect sleep quality.

Sweet Potato Dumplings