Chinese food recipes potato

Chinese food smart health recipes potato

Chinese food smart health recipes potato

The
potato contains more starch (a carbohydrate) that most vegetables. This is why
some nutritionists believe we should rather regard it as a starchy food, in the
same category as bread and pasta.

But
Canada’s
Food Guide ranks among the fruits and vegetables. It also contains an
impressive amount of vitamins and minerals, and other compounds with beneficial
effects 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.

The
benefits of the Chinese food smart health recipes potato

Cardiovascular
diseases. One study showed that in healthy men, the daily consumption of potato
yellow or purplish flesh decreased inflammation and oxidative stress. Both
factors contribute to the prevention of cardiovascular diseases.

Blood
lipids. Studies show that resistant starch (a complex sugar) from the potato
flesh, added to the diet of animals, would lower cholesterol and blood
triglycerides. The starch in raw potato resistant, administered to rats, also
help to reduce “bad” cholesterol (LDL) in addition to increasing
intestinal fermentation and improve the absorption of certain minerals.
Possible clinical studies will assess whether similar results can be obtained
in humans.

Potato prospective and epidemiological studies have shown that a high
consumption of fruits and vegetables decreased the risk of cardiovascular
disease, some cancers and other chronic diseases. The presence of antioxidants
in fruits and vegetables may play a role in these effects.

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

What’s
in the Chinese food smart health recipes potato?

Antioxidants

Potato
contains phenolic acids (chlorogenic acid), flavonoids (catechins), as well as
vitamin C5. These antioxidants protect the body’s cells from damage caused by
free radicals.

The
content of phenolic compounds of the potato differs significantly depending on
variety, growing conditions and climate, together with the analytical methods
used. For example, varieties of potato yellow or purplish flesh possess more
phenolic acids than white fleshed potatoes. The skin of the potato is also
richer in phenolic acids that her flesh. The varieties with blue or purple
flesh would own more flavonoids than potatoes “traditional” and
consumption increase the antioxidant capacity of organisme6.

More
colorful they are, the more they are beneficial

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

Resistant
starch

Potato
contains starch, a complex carbohydrate. A portion of this starch is resistant
starch. As dietary fiber, resistant starch is not digested by the human
intestinal enzymes and is not absorbed by the small intestine. The raw potato
contains more resistant starch than that which has undergone a transformation
and this amount varies according to the different processes used. The boiled
potatoes contain about 2% resistant starch, potato fries 5% and the potato
salad 6%. These values ​​are comparable to those of different cereal products
(breakfast cereals, rice, pasta, etc.) and a little lower than those of
legumes. In addition, the amount of resistant starch content in the potatoes
increase when they are heated and then is cooled them.

Some
researchers believe that resistant starch can help reduce the risk of colon
cancer. However, conflicting results in animals do not suggest a protective
effect of resistant starch against tumor formation in the colon. Resistant
starch would also have beneficial effects on blood lipids.

Chinese food smart health recipes potato

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