A vegetable apart

Vegetables apart, the potato has a varied nutritional profile. It has at the same time all the assets of a starchy, but also fibers, vitamins and minerals. A dietary food that also integrates with low-calorie diets.

Average potato intake of potato

Moderately caloric (85 kcalories per 100 g), this tuber is similar to other starchy foods such as rice (87 kcal and pasta 110 kcal per 100 g). Made up mostly of water, its dry matter accounts for 80% of starch. It is therefore a "starchy vegetable" rich in complex carbohydrates.

A variable glycemic index

Is this tuber so valuable a starchy or a vegetable? Its total carbohydrate content (19 g per 100 g of potatoes cooked in water with the skin), which provides energy over time, brings it closer to the family of starchy foods. But it is also a vegetable since it also consists of 80% water. The dry matter consists of 80% starch, 7% fiber, 3% protein and 10% minerals and vitamins. It is therefore a vegetable apart!

The ideal ration

According to Soud SW. Creff AF. & ANC Tec and DOC 2001

The specific virtues of early potatoes

Type

Quantity (g)

Calories

85 Kcal

Carbohydrates

19 g

Proteins

2 g

Lipids

0.1 g

Name

Quantity (mg)

B1

0.09 mg

B2

0.03 mg

B3

1.50 mg

B6

0.2 mg

C

13 mg

Name

Quantity (mg)

Potassium

564 mg

Magnesium

27 mg

Iron

0.80 mg

Name

Quantity (mg)

Fibers

1.5 mg

Starch (complex carbohydrates present in plants) gives the potato the qualities of a starch: it provides energy to the organism over time and promotes satiety. It also brings fiber that slows the digestion of carbohydrates and prolongs their effectiveness over time. This is why the potato participates in the sensation of satiety and facilitates a good transit.

Fiber: 15% Amino acids: 40% to 50% Potassium 56% Magnesium 19% Iron 20% Copper 28% Manganese 50% Vitamin C : 35%

In addition to starch and fiber, the sweet potato contains in particular vitamins of group B (B1, B2, B3, B6), useful for nerve exchanges. Vitamin B1 plays an essential role in nerve transmission and contributes to the conversion of carbohydrates into energy. Vitamin C also well present helps to strengthen immune defenses. Among the minerals present, note especially potassium, iron and magnesium.

In order for it to be digested, that is, for the starch to pass into the intestinal wall, cooking for at least 20 minutes with water or steam is necessary. Cooking is important because it modifies its glycemic index (GI), that is, the time of assimilation of carbohydrates by the body after digestion. The shortest cooking makes it possible to limit the peaks of glycaemia, linked to the transformation of the starch. Hence the importance of avoiding high temperature cooking such as frying or cooking too long (in oven, and water for purées). If this is the case, combining green vegetables and proteins (meat, fish, eggs) will significantly reduce the glycemic index of the meal.

To preserve all vitamins and minerals, it is best to cook it with the skin because peeling removes some of the vitamins and minerals and favors their dissolution in water. Certainly the very fragile vitamin C is better preserved and 300 g of cooked potatoes then covers 25% of our AJR. But an unpeeled potato contains in any case between 30 and 50% more minerals than if it has been peeled! Chromium even disappears with the skin. So, to fully enjoy the benefits of these delicious vegetables, brush them or remove the skin after cooking.

For an adult, apart from a low calorie diet, it is estimated that on average 250 g to 300 g of potatoes (unpeeled) to enjoy themselves during a meal. This quantity covers a good part of our needs in different nutrients. Here are the most interesting nutritional intake recommendations (ANC)

The early potatoes officially marketed from 1 February to 31 July contain 2 times more vitamin C than potatoes, ie 40 mg per 100 g instead of 20 mg / 100 g.

* According to the latest National Individual Behavioral Behavior Study 2 (INCA2)

The site of the interprofessional committee of the potato (CNIPT)

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