Pity the poor potato. Spuds have gained a bad reputation among certain members of the health community.
那些坚持低碳水化合物，高蛋白古饮食的人建议完全避免它们 - 也许是有充分理由的。高土豆消费可以促进体重增加和风险增加of diabetes and heart disease,accordingtoresearchfromHarvardUniversity。尽管如此，许多营养学家和营养师认为土豆还是均衡饮食的一个很好的一部分。健康社区中的某些团体甚至是积极的亲蛋黄酱：例如，高碳水化合物素食主义者鼓励大量吃土豆，而《加拿大医学协会杂志的研究》表明您可以减肥马铃薯饮食.
那么，什么给呢？这是一些淀粉事实。
NUTRIENT DENSE OR CALORIE BOMB?
Here’s the bad news: Potatoes are an energy-dense food choice, says dietitian Cara Harbstreet, the owner of街头智能营养. That means they often pack more calories than other sources of carbs, like non-starchy veggies or whole grains. They’re alsohigh in carbohydrates和高血糖指数, the combination of which can cause your blood sugar and insulin levels to spike, then dive, during digestion. This extreme swing in blood sugar levels may make you feel sluggish or hungry not long after eating, which can then cause you to overeat.
尽管如此，除了“百胜”因素之外，还有很多原因是将土豆作为均衡饮食的一部分。根据Harbtreet的说法，皮肤是纤维的良好来源，并且小块富含许多其他重要营养素。
“One, medium, skin-on potato provides just 110 calories, no fat or sodium and more potassium than a banana,” says Jackie Newgent, a dietitian and author ofThe All-Natural Diabetes Cookbook.
READ MORE >5种脂肪可以加入您的饮食
Harbstreet补充说：“土豆在严格的锻炼后也可以成为运动员加油的一种简单方法：“它们可以作为一个很好的恢复工具，可以在再次训练之前补充糖原商店。”
Despite that nutritional punch, it’s the range of preparation methods that add a layer of potential unhealthiness to potatoes. It’s no shock we lose that healthy edge when we decadently mash potatoes or fry them, but Newgent says we also tend to overindulge when we prep them this way.
哈斯特里特补充说：“土豆面临的挑战是，它们经常在分散正念注意力的社交环境中被炸和食用。”“这可能有助于他们与体重增加的联系。”
分析研究
On the surface, the research surrounding potatoes doesn’t seem promising. A Harvard University study found potato-rich diets canup your risk of diabetes and heart disease，虽然《美国临床营养杂志》的八年研究得出结论，每周两到三次食用炸土豆的人有一个增加死亡率风险. In addition to these health concerns, potato consumption has also been linked to肥胖和高血压，根据其他研究。
But not so fast. Before you condemn potatoes entirely, it’s helpful to have a broader understanding of nutrition research.
“The nature of nutrition research makes it difficult to definitively say that one food or food group is responsible for an increased risk or prevalence of disease,” says Harbstreet. She adds that association or correlation doesn’t necessarily equal causation when it comes to potatoes and health concerns.
实际上，许多研究仅显示modest positive associationsbetween potato consumption and an increased risk of health problems. While these numbers may be statistically significant, they’re not always practically relevant, says Harbstreet.
判决
As long as you’re smart about portion sizes and preparation methods, it’s fine to eat potatoes as part of a balanced diet.
Harbtreet说：“我认为，与其他食物相提并论的土豆不会对大多数人过上积极的生活方式并消耗营养充足的饮食量的人构成很大的风险。”
The exception, she says, may be a diabetic population.
她解释说：“患有1型和2型糖尿病的人可以通过避免淀粉蔬菜或限制碳水化合物致密食物的摄入量来更好地控制血糖。”
Newgent agrees: “I find it’s better advice in the long-term to help someone find healthfully prepared, properly portioned ways to include favorites like potatoes into an overall nutrient-rich eating plan rather than tell someone to avoid a wholesome plant food that they enjoy.”
3 TIPS FOR EATING POTATOES ON A WEIGHT-LOSS PLAN
1.限制您对炸土豆的消费
Opt for baked, roasted or boiled potatoes in lieu of fried varieties. You can also make basic cooking swaps to up the health factor of your potatoes, says Newgent. For example, mash potatoes with plain unsweetened almond milk instead of cow’s milk — besides fewer carbs, this may factor in as few as 30 calories per serving and contains no saturated fat.
2. BE SMART ABOUT PORTION SIZES
尝试减肥时，您不必切掉自己喜欢的食物。但是请注意您的饮食量，以免过度放纵。对于有益健康的营养板，请尝试将淀粉状蔬菜（如土豆）与蛋白质，一份非淀粉蔬菜和健康脂肪来源结合在一起。
3. TRY OTHER POTATO VARIETIES
To mix things up, Harbstreet recommends experimenting with yellow, red, purple and blue potatoes in your cooking. Compared to white potatoes, these colorful spuds have a higher concentration of carotenoids and flavonoids, plant pigments that can act as antioxidants and anti-inflammatory agents in the body to helpfight against cardiovascular disease.
