Author: Wu Tong (student)
scientific guidance and modifications: Fan Zhihong
People often complain about rising food prices, but the potato seems to have been the cheapest of the kind of ingredients.
In terms of cost performance, few foods can be as low-key as potatoes. It is known as "underground apple" and "second bread", and it is the fourth largest food crop in the world after corn, rice, and wheat[1]. It has more than 1 billion fans worldwide!
Potatoes can be said to be cross-border ingredients of vegetables and staple food. Compared with various grains that provide carbohydrates, has high moisture content, low fat and energy density [2], and is rich in potassium, vitamin B, vitamin C, dietary fiber, and antioxidants , which are useful for controlling Blood pressure and prevention of scurvy are beneficial [3].
However, people are also very worried that as a vegetable, potatoes contain quite a lot of starch, and their blood sugar index (GI) is higher after they are cooked softly. Some foreign investigations and studies have found that people suffering from obesity, diabetes, and cardiovascular diseases may bring health risks to people who eat potatoes in large quantities [3].
You may be a little confused:
So, are there any advantages or disadvantages to eating potatoes?
Besides, there are many ways to process and cook potatoes, such as French fries, fried potato shreds, steamed potatoes, boiled potatoes, mashed potatoes... which way is healthy?
(If you don't have the patience to understand the detailed scientific evidence, you can mainly look at the emphasized font part and the conclusion at the end of the article.)
Let's first look at a group of epidemiological studies done in Western countries. The data of
shows that there is a high correlation between the total intake of potatoes and the risk of type 2 diabetes and colorectal cancer [5-7]. However, a systematic review of 13 clinical intervention studies found that the correlation between potato intake and obesity and cardiovascular disease risk still lacks credible evidence [8]. A study based on the Spanish population found that the consumption of potatoes in the elderly was not associated with the risk of hypertension [9]; a 13-year follow-up study of Swedish adults also found that total potato intake was not associated with the risk of cardiovascular events [10].
However, regarding the relationship between potato intake and all-cause mortality, current research results are not consistent: a study found that eating fried potatoes twice a week has a dose-dependent positive correlation with all-cause mortality; and No significant association between potato intake and all-cause mortality has been observed in North America and the Mediterranean region [11].
By the way, let me explain that the so-called all-cause mortality refers to all deaths due to health problems except accidents. Within a certain time frame, among the same group of people, if compared with people who do not eat potatoes, the proportion of people who eat potatoes die due to diseases, and the more they eat, the higher the proportion of deaths, then it is speculated that eating potatoes may be possible Not conducive to health and longevity.
Simply put: Studies done in Europe and the United States have found that eating potatoes may increase the risk of type 2 diabetes and bowel cancer, but whether it will increase obesity, high blood pressure, cardiovascular risk, and all-cause death risk is still unclear. But at least I haven't found any benefits for these aspects by eating more potatoes .
However, since the subjects of the above studies are basically residents of European and American countries, and there is a gap between Eastern and Western people in dietary patterns and cooking methods, these conclusions may not be applicable to Chinese people.
The good news is that a Chinese scholar recently published an article [12] in Nutrition magazine, which suggests that eating potatoes is not harmful to health, at least in China.
This study conducted 9 dietary surveys of 14,117 Chinese residents over 20 years old between 1989 and 2011, including 7,623 women and 6,494 men. The diet survey adopts the weighing method and the 24-hour review method to collect the food intake of households and individuals, and analyzes the relationship between the food intake and the risk of all-cause mortality in 12 years based on the data of the civil administration system.
Although the data of 9 dietary surveys may not represent the way of eating on all days in 12 years, it is also representative. Considering that this is a research done by the Chinese, the varieties and eating methods of potatoes are more consistent with the actual situation in China, and the results are worthy of reference.
researchers found that, overall, theChinese people still love potatoes. Basically, people who do not eat potatoes account for only 42.5%, less than half. One of the highlights of the research is the classification and statistics of the cooking methods of potatoes . Stir-frying and deep-frying are classified as fried potatoes, and steaming and boiling are classified as non-fried potatoes. The
researchers divided the eating of potatoes into four levels: not eating at all, eating a small amount (≤26.7 grams per day), eating a medium amount (26.7-66.7 grams), and eating more (≥66.7 grams).
The intake of potatoes cooked without oil is also divided into 4 levels: do not eat at all, eat small amounts (≤16.7g per day), eat medium amounts (16.7-44.4g), eat more (≥44.4g). Compared with respondents who did not eat potatoes, those who ate a small amount and a moderate amount of potatoes had a 53% and 39% lower risk of death in 12 years. Under the premise of eating small or medium amounts, potatoes cooked with oil are still beneficial. However, if you increase the amount of potatoes you eat, the benefits of reducing the risk of death will be lost, but it does not increase the risk of death.
This shows to a certain extent that eating potatoes has more advantages than disadvantages for Chinese residents. If it is used to partially replace the same amount of white rice, it can get less calories, fat and carbohydrates, more dietary fiber, VC and VB6 [13].
Fan Zhihong said: According to my personal understanding, replacing rice with a small amount of potatoes can not only increase vitamin C, vitamin B1, vitamin B2 and vitamin B6, but also increase dietary fiber and potassium.
is good even if it is eaten as stir-fry or stew, because for Chinese people, the problems of insufficient potassium intake, excessive sodium intake, and insufficient dietary fiber are common, and potatoes are one of the cheapest high-potassium foods. It also has soft dietary fiber and partially resistant starch , which may help prevent the risk of stroke and other diseases. As many as 2 million people die from stroke in China every year...
So, why do some studies find that there is a positive correlation between potato intake and all-cause mortality in Western countries? Investigate the reason, may be caused by the difference in cooking methods .
Chinese people's favorite cooking potato dishes are fried potato chips and fried potato shreds. Although fried potatoes need to be oiled, the proportion of saturated fat in the fried vegetable oil used by the Chinese daily is low, and because the texture of potato shreds is relatively crisp and the cooking time is short, it also provides more resistant starch and preserves all the meals. fiber. In particular, cooking with vinegar is not only helpful to maintain VC, but also helps reduce GI value. Therefore, if you cut some rice appropriately, and enjoy half a plate of hot and sour fried potato shreds, the advantages may still outweigh the disadvantages. Of course, even so, you need to be careful not to add too much salt and oil when cooking potato shreds.
However, Westerners often eat French fries and potato chips . Due to the high temperature during the frying process, 75% of the fat will be absorbed by the potatoes within 1 to 4 minutes [14], and fast food restaurants generally fry them repeatedly in order to maintain the crispy taste of the fries.
Therefore, Westerners eat more fat when eating fried potatoes than when fried potatoes, and frying oil contains higher saturated fat. In addition, the high temperature of the frying process will destroy the vitamins and antioxidants in the potatoes, produce harmful substances such as acrylamide, heterocyclic amines, and trans fatty acids [14], reducing their nutritional value.
In addition, studies have confirmed that potatoes can retain most of the VC during roasting, boiling, microwave heating and other oil-free cooking processes [19]. Moreover, when compared with the same calories, the original flavor of potatoes has a stronger feeling of fullness than ordinary white rice and white noodles. If steamed potatoes and baked potatoes without oil and salt are used to replace some of the rice and steamed buns, it will not increase the dietary calorie intake.
Potatoes cooked to a soft state, in which starch is very easy to digest, is good for people with poor digestion and absorption. However, since French fries, mashed potatoes, etc. are originally the best digestible and softest potato varieties, the GI value will be very high after they are cooked until they are soft. This is for people with diabetes, high blood pressure and people who lose weight. It is inappropriate [5, 17, 18].
If potatoes are paired with meats that contain a lot of fat, such as potato stewed pork belly, potato stewed sirloin, etc., so that the potatoes can fully absorb the fat stewed from the meat, it will not be suitable for people who lose weight as a dish.
recommends that patients with chronic diseases or people who lose weight should use baked potatoes or steamed potatoes to replace some of the rice buns, or mix potatoes for eating. On the premise of ensuring food safety, potato shreds with cold salad is a good way to eat. After steaming the potatoes, adding vinegar and other seasonings is also very good. Research data shows that adding vinegar to cooked potatoes can reduce the GI value by 43%.
Recent research in our laboratory also found that the GI value of potatoes can be very different in different heating conditions. For the same kind of potato, the GI value is as high as 83 when the noodles are soft, while the GI value is only 52 when the taste is crisp and refreshing.
To sum up, regarding healthy eating of potatoes, we can get this inference:
1. Generally speaking, for Chinese residents, eating potatoes in moderation is more beneficial than harmful.
2. If you want potatoes to be good for weight loss and fat reduction, you should use original steamed potatoes and boiled potatoes instead of the same amount of white rice to get more dietary fiber, potassium, VC and multiple B vitamins. , Without increasing the intake of calories and fat.
3. In addition to the staple food, eating a small amount of potato dishes cooked with a small amount of oil is still beneficial to health , but if you eat too much, it cannot be guaranteed to be helpful to your health.
4. Potatoes are a very easy to absorb fat. When frying, it will quickly absorb the frying oil, and when stewed, it will absorb the fat from the meat. Eat a lot of potatoes that have absorbed fat in addition to the staple food, is not good for weight loss, blood sugar control, and blood lipid control .
5. Try not to choose fried potatoes as much as possible for cooking methods, which will increase calories and fat, destroy antioxidant components, and produce suspected carcinogen acrylamide. Z9z baking with skin, boiling in water, microwave heating and other methods can retain more nutrients .
6. The GI value of potato food with soft texture is very high, but the GI value of crispy potato will be greatly reduced. Diabetes and hypertension patients can choose crispy fried potatoes, or add vinegar and other condiments to cold potatoes to reduce GI value and delay the rise of blood sugar .
In short, potatoes themselves are a good thing. Whether it is healthy, whether it will increase fat or blood sugar, depends on how you eat. Eating wrong, gaining weight, can't let potatoes come back!
Reference:
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[2] Anderson GH, Soeandy CD, Smith C E. White vegetables: glycemia and satiety.[J]. Advances in Nutrition (Bethesda, Md.), 2013,4(3): 356S-67S.
[3] Camire ME, Kubow S, Donnelly D J. Potatoes and Human Health[J]. Critical Reviews in Food Science and Nutrition, 2009,49(10): 823-840.
[4] McGill CR, Kurilich AC, Davignon J. The role of potatoes and potato components in cardiometabolic health: a review.[J]. Annals of Medicine, 2013,45(7): 467-73.
[5] Muraki I, Rimm EB, Willett WC, et al. Potato consumption and risk of type 2 diabetes: results from three prospective cohort studies[J]. Diabetes Care, 2016,39(3): 376-384.
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[7] Asli LA, Olsen A, Braaten T, et al. Potato consumption and risk of colorectal cancer in the Norwegian women and cancer cohort[J]. Nutrition and Cancer, 2017,69(4): 564-572.
[8] Borch D, Juul-Hindsgaul N, Veller M, et al . Potatoes and risk of obesity, type 2 diabetes, and cardiovascular disease in apparently healthy adults: a systematic review of clinical intervention and observational studies[J]. The American Journal of Clinical Nutrition, 2016,104(2): 489-498.
[9] Predimed SAS P. Potato consumption does not increase blood pressure or incident hypertension in 2 cohorts of Spanish adults[J]. The Journal of Nutrition, 2017,147(12): 2272-2281.
[10] Larsso n SC, Wolk A. Potato consumption and risk of cardiovascular disease: 2 prospective cohort studies[J]. The American Journal of Clinical Nutrition, 2016,104(5): 1245-1252.
[11] Veronese N, Stubbs B, Noale M, et al. Fried potato consumption is associated with elevated mortality: an 8-y longitudinal cohort study[J]. The American Journal of Clinical Nutrition, 2017,106(1): 162-167.
[12] Chen X , Jiao J, Zhuang P, et al. Current intake levels of potatoes and all-cause mortality in China: apopulation-based nationwide study[J]. Nutrition, 2020: 110902.
[13] Shi Z, Taylor AW, Hu G, et al. Rice intake, weight change and risk of the metabolic syndrome development among Chinese adults: the Jiangsu nutrition study (JIN).[J]. Asia Pacific Journal of Clinical Nutrition, 2012,21(1): 35-43.
[14] Pedreschi F, Cocio C, Moyano P, et al. Oil distribution in potato slices during frying [J]. Journal of Food Engineering, 2007,87(2): 188-97.
[15] Zhang Y, Huang M, Zhuang P, et al. Exposure to acrylamide and the risk of cardiovascular diseases in the National Health and Nutrition Examination Survey 2003–2006[J]. Environment International, 2018,117: 154-163.
[16] Storey ML,Anderson P A. Changes in mean intake of fatty acids and intake of saturated and trans fats from potatoes: NHANES 2005-2006, 2007-2008, and 2009-2010.[J]. Advances in Nutrition (Bethesda, Md.), 2015,6(3): 376S-82S.
[17] Borgi L, Rimm EB, Willett WC , et al. Potato intake and incidence of hyper tension: results from three prospective US cohort studies[J]. British Medical Journal, 2016,353: i2351.
[18] de Souza RJ, Mente A, Maroleanu A, et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies[J]. British Medical Journal, 2015,351: h3978.
[19] Lachman J, Hamouz K, Musilová J, et al. Effect of peeling and three cooking methods on thecontent of selected phytochemicals in potato tubers with various colour of flesh[J]. Food Chemistry, 2013, 138: 1189-97.
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