I believe everyone is familiar with potatoes. Potatoes are a kind of nutritious cash crops, which are often used as staple food or side dishes. Regarding the nutritional components of potatoes, it is often heard that potatoes have a high carbohydrate content. What is the truth?
Carbohydrate types of potatoes
Potatoes contain three main types of carbohydrates:
Starch: accounting for the vast majority of potato carbohydrates, about 66-77%. Starch is a kind of polysaccharide, which is composed of glucose molecules and is an important energy source for human body.
Sugar: including glucose, fructose and sucrose, accounting for about 18-20% of potato carbohydrates. These sugars can provide fast energy for the body.
Dietary fiber: potato carbohydrates account for about 2-3%. Dietary fiber can not be digested and absorbed by human body, which helps to promote intestinal peristalsis and improve digestion.
The carbohydrate content of potatoes is compared with other foods.
Compared with other common foods, the carbohydrate content of potatoes is in the middle and high level. Taking 100g as a reference, the carbohydrate content of different foods is as follows:
Potatoes: 17-20g
Rice: 28 grams
Bread: 50g
Cookies: 60 grams
Chocolate: 50-60 grams
Influencing factors of carbohydrate content in potato
The carbohydrate content of potatoes is influenced by many factors, including:
Variety: The carbohydrate content of different varieties of potatoes is slightly different.
Maturity: The higher the maturity, the higher the starch content of potatoes.
Cooking method: Boiling, steaming and baking will reduce the starch content of potatoes, while frying will increase the carbohydrate content.
Processing degree: Processed potato products, such as French fries and chips, often have high carbohydrate content.
Potatoes in a healthy diet
Although potato has a high carbohydrate content, it can still be used as a part of a healthy diet. Here are some suggestions for eating potatoes:
Choose fresh, unprocessed potatoes.
Adopt healthy cooking methods such as steaming, boiling and baking.
Eat in moderation to avoid excessive intake at one time.
Eat with foods rich in protein, fat and dietary fiber to balance the nutritional intake.
Generally speaking, potatoes have a high carbohydrate content, but they can still be a part of a healthy diet as long as they are eaten and matched reasonably.