Although there are many varieties of vegetables now, don't completely reject the unassuming potato, because the starch-rich potato is a real treasure. So let's see how nutrition experts eat potatoes.
For a weak stomach, have mashed potatoes
Liu Zexuan, Director of the Dietary Department at Jiangsu Provincial Hospital of Traditional Chinese Medicine: In terms of eating methods, I recommend mashed potatoes. The method is very simple: first, boil the potatoes in water or steam them in a pot until they are thoroughly cooked and soft. Then, take the potatoes out of the pot and mash them with a spoon. Finally, according to individual taste, you can add ingredients like fruits, vegetables, yogurt, dried fruits, etc., to the mashed potatoes. This way of eating is particularly beneficial for patients with gastric or duodenal ulcers. Additionally, it can also be used as supplementary food for infants over 6 months old.
From the perspective of Traditional Chinese Medicine, potatoes are sweet in nature and neutral in flavor. They have the effects of nourishing the spleen and stomach, relieving spasms and pain, and detoxification. Therefore, in TCM dietary therapy, potatoes are often used to treat a weak spleen and stomach, fatigue, gastrointestinal disharmony, abdominal pain, and chickenpox in children. When juiced or decocted and the liquid applied to the affected area, it also has a certain therapeutic effect on mumps.
Sour and spicy shredded potatoes to increase appetite
Bian Huawei, Director of the Nutrition Department at the Third Affiliated Hospital of Sun Yat-sen University: When it comes to cooking potatoes, stir-frying is more common. Sour and spicy shredded potatoes are fragrant, crispy, and suitable as a side dish. The method is probably well-known to everyone, so I'll just share a few tips here. After cutting the potatoes into shreds, soak them in water for a bit. Because the starch in potatoes is mainly amylose, soaking them before stir-frying will make the potato shreds crispier. Adding vinegar can help preserve some of the vitamin C in the potatoes, while adding oil during the cooking process can promote the absorption of antioxidants in potatoes. Seasoning it with a sour and spicy flavor can also reduce the amount of salt used.
Potatoes do not contain a high amount of protein, but they do contain a considerable amount of carbohydrates. They are usually considered a starchy staple food but can also be used as a vegetable. Therefore, for people who need to control their total daily dietary calories, when eating potatoes as a vegetable, it's important to reduce the amount of other staple foods to avoid exceeding the calorie limit.
For high blood sugar, substitute for some staple foods
Yu Renwen, Senior Nutritionist and Meal Planner at Beijing Military Region General Hospital: Cooked potatoes become soft, and you would naturally think of starch. In fact, potatoes not only have a high starch content, but also a considerable amount of its "brother," dietary fiber. Both are types of carbohydrate nutrients, but the difference is that starch produces calories when it enters the body, while dietary fiber does not. However, dietary fiber has the effect of delaying gastric emptying and promoting gastrointestinal motility.
I suggest that people with high blood sugar can use potatoes to replace some staple foods. The carbohydrate content in potatoes is about 17%, which is lower than that in rice (26%) or steamed buns (50%). Replacing some staple foods with potatoes can reduce total calorie intake, which has a good improving and relieving effect on obesity, constipation, and high blood pressure and blood lipids. Additionally, dietary fiber can help lower cholesterol levels and promptly eliminate metabolic toxins. Regularly eating potatoes can effectively reduce the incidence of colon cancer.