Then why do you say "Don't eat potatoes as a dish"? Don't eat as a meal, but eat as a meal? Congratulations, you got it right! What is the difference? I might as well tell you that there is a real difference. Proper diet helps to lose weight and control blood sugar; If you don't eat right, it may lead to obesity.
One of the disadvantages of eating potatoes as vegetables: among vegetables, the starch content of potatoes is almost the highest, usually between 14%-20%, while the carbohydrate content of most vegetables is below 5%, and the green leafy vegetables are even lower. More starch means more calories. If you use potatoes instead of vegetables, there is no doubt that it will increase the risk of obesity and triglycerides.
What's more troublesome is that we don't eat baked potatoes and steamed potatoes very much, but cook them with a lot of oil or stew them with meat. Potatoes themselves are very good at absorbing oil, and the heat content of potatoes after absorbing oil is extremely considerable. Therefore, fried potato shredded rice, potato steamed bread and barbecue are fattening food combinations.
The second disadvantage of eating potatoes as vegetables is that they are eaten as vegetables, and there is another defect: nutritionists often divide vegetables into "dark vegetables" and "light vegetables", and potatoes belong to light vegetables. Light color means low carotenoid content and low anthocyanin content. Compared with dark green leafy vegetables, it is far behind in carotenoid content, folic acid content, vitamin K content, calcium content, dietary fiber content and antioxidant content.
The third disadvantage of eating potatoes as vegetables: potatoes are easy to digest, and the sugar index is as high as 90, while most vegetables, such as tomatoes, radishes, green peppers, onions, celery and so on. The digestive speed is slow, and the blood sugar index is between 20 and 30, which makes it easier to feel full. Staple foods, such as pasta and rice, are also foods with high blood sugar (foods that are easy to digest and make blood sugar rise rapidly), and potatoes with rice and pasta are also rising. If you mix vegetables with low glycemic index, the overall glycemic index will decrease, which will make people feel full more easily and help to lose weight.
Therefore, I suggest that you take potatoes as part of the staple food. If there are potatoes in a meal, we should reduce the amount of staple food. This way, you can not only taste the delicious potatoes, but also be afraid of gaining weight.