• A Brief History of the Potato on the Old Continent
• Varieties and types of potatoes
• The content of micro and macro elements
• Health-promoting properties of potatoes
• The disadvantages of potatoes
• summary

Potatoes are definitely one of the slightly underestimated products. The fact is that they are incredibly popular in this part of Europe and it is not uncommon to see them on our tables. The variety of varieties and types of potatoes makes them perfect as an accompaniment to many dishes, but also as a meal on their own. Nevertheless, we treat them rather neglectfully and hardly anyone thinks about the nutrients they contain. It is worth noting that the potato is a multi-faceted vegetable. On the one hand it is very healthy and rich in many essential macro and micronutrients, but also a potential source of many diseases - including diseases of civilization. Therefore, we decided to take a closer look at them and pay special attention to the pros and cons of their consumption and their presence in the daily diet.

A Brief History of the Potato on the Old Continent

The potato belongs to a large nightshade family. Interestingly, this name refers to both its edible part and the aerial part. The plant comes from South America, where it has probably been growing since the sixth millennium BC. is cultivated. Its starchy tubers were a food source for the local population and the main reason for cultivating this plant. Interestingly, the potato was only known to the European population at the end of the 16th century. Today we can enjoy them thanks to the Spanish conquistadors who, thanks to the sea route, transported the first seedlings to the old continent. It is worth noting that initially only the aesthetic value of potatoes, mainly their beautiful flowers, was valued. They were also a highly exclusive commodity and could practically only be experienced in the gardens of the wealthy section of western society. The situation changed by one hundred and eighty degrees when what was then Europe was struggling with the plague of famine. Back then, the nutritional properties of their tubers were valued, which did something to help overcome these adversities. In addition, after this event, they lost their exclusive status and began to be available even to the lowest social classes to permanently appear on the tables of almost everyone. However, they came to our country thanks to King Jan III. Sobieski, who was to receive it as a gift after his victorious campaign in Vienna. Today potatoes are the fourth most important source of carbohydrates in the world after corn, rice and wheat. Due to its relatively high resilience to changing climatic conditions, practically everyone can grow it in the home garden. It is estimated that a statistical inhabitant of Poland eats about 30 kilograms of potatoes per year.

Varieties and types of potatoes

There are almost ten thousand varieties of potatoes, but that doesn't mean that all of them are suitable for consumption. Currently, about five thousand of them are grown on a large scale, while in Poland we can find almost a hundred varieties. Some of the most popular include the Lord, Irys, Agata, or Vineta varieties. Each of them is characterized by a slightly different taste, starch content, but they can also differ slightly in the micronutrients they contain. It is worth noting that there are varieties of potatoes. This is helpful, since each of them is more or less suitable for a specific type of dish. We distinguish 4 of them and they are:

• Type A - Potatoes used for preparing salads, baking and grilling, for example. They contain a lot of starch, but also a moist, almost sticky flesh and a compact structure. These factors make them very difficult to overcook and will not break down during the process. The most popular type A potatoes are Belana, Freezja and Cykada.
• Type B - these are the most versatile potatoes in the kitchen. They are also referred to as utilitarian because of the higher starch content than Type A while having a lower moisture content, which is reflected in their relatively high mealiness. Potatoes of this type are also the most often chosen by consumers, as they are suitable for almost any dish. We can eat them both in boiled, baked, fried form, as well as make a delicious puree from them. Typical representatives of this species are certainly Albina, Gala, Jagoda and Jaśmin.
• Type C - these are tubers characterized by the highest starch content and low water content, which makes them fairly dry and very mealy. During the heat treatment, they fall apart relatively easily, but this is not only a negative feature. They are irreplaceable when preparing various types of pasta, potato dumplings, puree or potato pancakes. We can also successfully use them as a thickener for all kinds of soups and even sauces. It is also worth remembering that in this case we do not need to add as much flour as in the previous species of this plant. The most common varieties of this species include Bursztyn, Etiuda and Koral.
• Intermediate types - are nothing more than a combination of the properties of potatoes of the above three types. For example, there are varieties AB or BC. The former are referred to as all-purpose salads, while the latter is a multi-purpose kind. However, it is worth noting that in practice the division of the types of this plant includes the first three types.

The content of micro and macro elements

Despite all the reports about the harmfulness of potatoes, they are low in calories and easy to digest. It is worth noting that the opinion that it is the other way around comes only from the form in which they are consumed, but also from various additives. It will not be a discovery that we usually add large amounts of fat to them, even in the form of butter, margarine and oil. Consumed in this form, they are actually very high in calories and make you fat. Fried potatoes, even in the form of such popular fries or potato pancakes, are certainly not the healthiest products - but let's just focus on potatoes, without unnecessary additives. There are only 77 kilocalories in 100 grams of this vegetable. It is almost five times lower than in soybeans, for example. In addition, in the same amount of potatoes we find about 2 grams of protein and almost 18 grams of carbohydrates, of which only 0.85 grams are simple sugars. The fat content is basically negligible as these macronutrients account for less than 0.1 grams. Interestingly, potatoes are one of the largest sources of vitamin C in our country's population. It is true that they do not contain large amounts of this microelement, but we eat enough of it to ensure that we have sufficient supplies. For every 100 grams of this vegetable there is about 20 mg, while the daily requirement for an adult is 60 mg of this vitamin. It's also worth noting that they're a good source of beta-carotene, B vitamins, but also fat-soluble vitamins like A, E, D, and K. They also contain decent amounts of various chemical elements, including potassium, calcium, iron, manganese, iodine, fluorine, and magnesium. In this case, it behaves almost analogously to the vitamin C it contains. The amounts of these micronutrients are not huge, but a high consumption of potatoes is quite capable of providing us with enough of these nutrients.

Health-promoting properties of potatoes

The fact is that potatoes cannot be considered a superfood. These tubers, which appear inconspicuous at first glance, can, however, offer our body a number of positive effects when consumed. To begin with, it is worth noting that boiled potatoes, even without unnecessary additives, are easily digested and easily absorbed by our digestive system. Therefore, they can be the basis of the diet of people struggling with various diseases of this system that require easily digestible nutrition. Because they contain a lot of starch and do not linger too long in the intestine or stomach. They also contain large amounts of fiber, which in turn makes them a kind of anti-constipation remedy. Another argument in favor of eating potatoes can be the fact that they are low in sodium. Thanks to this, their consumption is safe for people suffering from high blood pressure or other heart diseases, for example. Interestingly, it has been scientifically proven that the substances it contains, namely kukoamines, can slightly lower blood pressure. Interestingly, boiled potatoes are a great answer to heartburn. Even a small amount can quickly rid us of this disease. Additionally, the starch found in tubers tends to slowly break down in our system. Thanks to this property, glucose resulting from this breakdown is released into the blood gradually and for a long time. As a result, there are no sudden swings in sugar levels, but we also stay full longer, which translates into significantly more energy for the hours after eating.

The disadvantages of potatoes

Despite the many benefits, potatoes also have their dark side. It is worth noting that, despite the fact that they contain easily assimilable and easily digestible starch, they are characterized by a relatively high glycemic index . This means that the blood sugar level rises relatively quickly after consumption. Such a situation is especially dangerous for diabetics, but also for people suffering from other diseases associated with impaired secretion of insulin by the pancreas. Therefore, even those in the best of health should not consume too much of this vegetable at one time and try to limit the frequency of access. Such practices can dysregulate our carbohydrate economy, even increasing the likelihood of insulin resistance. However, there is an easy way to limit your starch intake. To do this, boil the tubers in a little water and then place them in the refrigerator for at least 24 hours. Because after this time, the starch it contains undergoes a specific transformation into starch resistant to the action of our digestive enzymes. Therefore, its effect on the body is similar to fiber, which significantly reduces the rise in blood sugar levels after consumption. In addition, a very often repeated thesis is that potatoes make it difficult to lose weight and even directly contribute to weight gain. It has been proven that a high consumption of potatoes in the form of mashed potatoes, fries, but also baked or fried significantly increases the risk of overweight and obesity. However, remember that all these dishes are not just potatoes. Large amounts of fat in various forms are usually used in their production, so it is difficult to assess the true effects of these tubers. Let's remember that boiled potatoes without unnecessary additives have a relatively small energy charge, while perfectly relieving hunger. Therefore, it is not worth demonizing them right from the start, but focus more on limiting unnecessary and caloric additives. Interestingly, young and old potatoes that are already beginning to sprout contain solanine. It is toxic to our body and can even be carcinogenic in extreme cases. Therefore, you should avoid eating these two groups. However, we can easily protect ourselves against the harmful effects of this substance. It is enough to eat not too young potatoes, while already sprouting potatoes are carefully peeled, and then cut out the eyes. It is also worth not using cooking stock, as there is a high probability that most of the solanine will penetrate into it.

summary

Despite their similarities, potatoes can still surprise us positively. After all, they contain a whole range of micro and macro elements that we need to live. It's true that like most foods, they also have downsides. However, do not let them overshadow your positive qualities. In their favor should also speak the fact that this is a relatively inexpensive product from which we can cook many different dishes and successfully use them in the form of additives. The variety of varieties and types of potatoes is amazing, thanks to which almost everyone will find their favorite among them.