Chinese food recipes potato

Chinese food smart health recipes potato

Chinese food smart health recipes potato

Thepotato contains more starch (a carbohydrate) that most vegetables. This is whysome nutritionists believe we should rather regard it as a starchy food, in thesame category as bread and pasta.

ButCanada’sFood Guide ranks among the fruits and vegetables. It also contains animpressive amount of vitamins and minerals, and other compounds with beneficialeffects for health. It therefore has its place in a varied and balanced diet.The potato is the most consumed vegetable in North America,but unfortunately too often in the form of chips.

Thebenefits of the Chinese food smart health recipes potato

Cardiovasculardiseases. One study showed that in healthy men, the daily consumption of potatoyellow or purplish flesh decreased inflammation and oxidative stress. Bothfactors contribute to the prevention of cardiovascular diseases.

Bloodlipids. Studies show that resistant starch (a complex sugar) from the potatoflesh, added to the diet of animals, would lower cholesterol and bloodtriglycerides. The starch in raw potato resistant, administered to rats, alsohelp to reduce “bad” cholesterol (LDL) in addition to increasingintestinal fermentation and improve the absorption of certain minerals.Possible clinical studies will assess whether similar results can be obtainedin humans.

Potato prospective and epidemiological studies have shown that a highconsumption of fruits and vegetables decreased the risk of cardiovasculardisease, some cancers and other chronic diseases. The presence of antioxidantsin fruits and vegetables may play a role in these effects.

Cookingdoes not affect much the antioxidant capacity of the potato. According tovarious studies, once cooked, it would retain up to half of its content ofphenolic compounds (including phenolic acids and flavonoids) and even up to 97%in some cases.

What’sin the Chinese food smart health recipes potato?

Antioxidants

Potatocontains phenolic acids (chlorogenic acid), flavonoids (catechins), as well asvitamin C5. These antioxidants protect the body’s cells from damage caused byfree radicals.

Thecontent of phenolic compounds of the potato differs significantly depending onvariety, growing conditions and climate, together with the analytical methodsused. For example, varieties of potato yellow or purplish flesh possess morephenolic acids than white fleshed potatoes. The skin of the potato is alsoricher in phenolic acids that her flesh. The varieties with blue or purpleflesh would own more flavonoids than potatoes “traditional” andconsumption increase the antioxidant capacity of organisme6.

Morecolorful they are, the more they are beneficial

Thereare now on the market for potatoes whose flesh is of varying color (blue orpurple, yellow, red). These varieties are particularly interesting because of theirexceptionally high antioxidant content. These may be flavonoids (anthocyanins)– which gives them their particular color -, lutein or zéanxanthine6. The whitepotatoes have a lower anticancer activity than many other vegetables, while theantioxidant capacity of red potatoes and purple would be comparable to that ofBrussels sprouts, spinach or kale. Some varieties under consideration mightcontain almost as many antioxidants as blueberries, recognized as the bestsource of antioxidants.

Resistantstarch

Potatocontains starch, a complex carbohydrate. A portion of this starch is resistantstarch. As dietary fiber, resistant starch is not digested by the humanintestinal enzymes and is not absorbed by the small intestine. The raw potatocontains more resistant starch than that which has undergone a transformationand this amount varies according to the different processes used. The boiledpotatoes contain about 2% resistant starch, potato fries 5% and the potatosalad 6%. These values ​​are comparable to those of different cereal products(breakfast cereals, rice, pasta, etc.) and a little lower than those oflegumes. In addition, the amount of resistant starch content in the potatoesincrease when they are heated and then is cooled them.

Someresearchers believe that resistant starch can help reduce the risk of coloncancer. However, conflicting results in animals do not suggest a protectiveeffect of resistant starch against tumor formation in the colon. Resistantstarch would also have beneficial effects on blood lipids.

Chinese food smart health recipes potato

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