19.04.17
French fries are used as a symbol of all the most harmful and high-calorie along with hamburgers and cakes. But let's see if french fries are really so scary. Is it really impossible to eat it never and in no case?
Perhaps it’s worth starting with what proper nutrition generally means. Many people mistakenly believe that all the principles of healthy eating come down to a single goal - to reduce calories consumed and lose weight. But it's not. Of course, healthy and balanced food will help you stay in shape, but first of all, such a diet is designed to ensure the normal functioning of the gastrointestinal tract and the whole body as a whole. And in some cases, it can also contribute to the set of the necessary body weight, but we will talk about this a little later.
Nutritional value and calorie content of french fries
A medium serving of french fries (115 g) contains:
- 382 kcal
- Proteins: 3.7 g
- Fat: 16 g
- Carbohydrates: 43 g
- Cholesterol: 0 mg
And also calcium, iron, magnesium, vitamins A, C and D, B6 and B12.
It is commonly believed that deep-fried potatoes contain a huge amount of cholesterol, but in fact this is just a common misconception. The reason for the high cholesterol content in foods fried in oil is hydrogenated vegetable oil with a large amount of trans fats. Ordinary vegetable oil is completely safe, and the potato itself does not contain cholesterol at all.
homemade french fries recipe
You will need:
- 500 g french fries
- 50 ml vegetable oil
Cut the potatoes into strips, rinse them well and dry them. This is necessary in order to wash off excess starch and prevent the potatoes from sticking when frying.
Pour the oil into a saucepan or saute pan with high walls and heat it almost to a boil.
Spread the potatoes in small portions so that they are completely immersed in the oil.
Remove the finished french fries with a slotted spoon and place on a thick napkin to get rid of excess vegetable oil. Salt before serving.
How to make a menu for the day, including french fries?
As we have already found out, moderate consumption of deep-fried potatoes will not raise your cholesterol levels and will not cause a heart attack. Perhaps it contains too many fats and carbohydrates, which leads to rapid weight gain? Or does the calorie content exceed all reasonable limits?
An average person who does not have a goal to lose weight should consume 2000 kcal every day and, among other things, 70g of fat and 260g of carbohydrates. It is easy to calculate that with four meals a day, it is quite possible to afford to eat a serving of french fries in combination with some low-fat dish, such as fish or mushrooms. Making a menu that allows you to feast on french fries from time to time is quite a doable task.
Gaining muscle mass and french fries
As mentioned at the beginning of the article, not all people who closely monitor their diet do so out of a desire to lose weight. With active strength training and muscle gain, it is also very important to think over your diet correctly. For the formation of muscles, the body needs calories and slow carbohydrates - polysaccharides, which provide it with a long-term supply of energy.
Slow carbohydrates are found in large quantities in starch and fiber, and it is potato dishes that are rich in both, which means they are great for eating during an active set of muscle mass.
How many french fries can you eat?
Well, let's sum it up. Obviously, french fries are not as scary as it is commonly believed. Of course, it cannot be argued that this is a very useful product that can be eaten in any quantity and at any time of the day. But if you have switched to proper nutrition or are just thinking about changing your eating habits, but are worried that you will have to give up your favorite potatoes, do not be afraid! Treat yourself and eat a small portion of 100-120 g, just remember to adjust your daily diet towards less fatty foods with a low content of slow carbohydrates.
But do not forget that each person has his own characteristics, listen to your own body, because there is no perfect recipe that suits everyone.
Potatoes are delicious, don't you agree? It is pleasant to eat it in any form - boiled, fried, baked. But the fame of the potato is unimportant, it is believed that it is terribly high-calorie and is the number 1 cause of excess weight. But you need to know the enemy by sight in order to fight him effectively. In addition, nutritionists do not prohibit eating potatoes, they only advise you to do it wisely. Knowledge about the calorie content and nutritional value of potatoes cooked in different ways is exactly the information that needs to be adopted.
How many calories are in potatoes
When we consider the calorie content of a potato, we mean 100 grams of its edible part. 100 grams of potatoes contain 77 kcal, which is indeed significantly higher than in other vegetables. However, a standard serving of potatoes of 250-300 grams is quite within the dietary norm, provided that in addition to it there will be a product without off-scale calorie content.
The nutritional value 100 grams of potatoes are as follows: proteins - 2 grams, fats - 0.4 grams, carbohydrates - 16.3 grams, dietary fiber - 1.4 grams, organic acids - 0.2 grams, saturated and unsaturated fatty acids - 0.1 each gram, mono- and disaccharides - 1.3 grams, starch - 15 grams, ash - 1.1 grams, water - 78.6 grams.
So in fresh or boiled potatoes, the indicators are within the normal range, even a losing weight person can afford to eat a serving of mashed potatoes from time to time. Of course, if you add heavy cream, an egg, butter there, then the calorie content of mashed potatoes will change significantly and will no longer be so safe.
But french fries really break all records for high calorie content! You are not deceived and you are not mistaken - a standard serving of French fries contains 4.4 times more calories than 100 grams of regular potatoes. A standard serving of french fries contains a whopping 340 calories! In a small portion - 235 calories, and in a large one - 315. Accordingly, in french fries, the levels of fat and carbohydrates are much higher.
Rustic potatoes not much inferior in calories to french fries. The average serving of this dish contains 315 calories, protein - 5 grams, fat - 16 grams, carbohydrates - 38 grams.
There is no person, probably, who would not eat French fries. And no, fatty, a person who has not heard that this product is not at all good for our health, and even more so.
For a century now, as a result of chemical processes, people have learned to turn liquid vegetable oils into solid fats that can be spread on bread, used for cooking, but most importantly, these fats are very beneficial for the industrial industry! They are pretty cheap! O your health no one thought about this!
Margarine & Co. very widely used to make chips, various types of baked goods, french fries, ready-made soups and even breakfast cereal!
Why are they so harmful? - In the process of manufacturing and cooking products, when heated, formed trans fats. They are the cause of atherosclerosis with sad results (heart attack). This has already been proven by research!
Trans fats cause a malfunctioning immune system, high blood pressure, weight gain, and diseases such as diabetes and intestinal inflammation.
It's better to give up from products that are deep-fried, from fatty pastries, breaded products, from fast food and ready meals.
These are puff pastry and puff pastries, glazed sweets, bagged soups, french fries, frozen pizza, breakfast cereals, all kinds of sweet spreads on bread, spray cream, chips ...
- Look at the label!
- Or better yet, make your own!
- Buy butter for sandwiches
- for salad dressing cold-pressed vegetable fats
- and for baking and frying, refined vegetable fats.
1 potato wedge
contains 6 kcal
0.3 g fat
0.9 carbs
0.1 proteins
How to burn these 6 kcal?
Just find out how many calories are spent when
walking- it will take 2 minutes!
jogging- it will take 1 minute;
swimming- it will take 1 minute;
cycling- it will take 1 minute.
Portion of french fries (100 g)
contains 291 kcal
13.0 g fat
44.0 carbs
6.0 proteins
How to burn 291 kcal?
Walking- 1 hour 27 minutes;
Jogging- 27 minutes;
swimming- 51 minutes;
Bicycling- 48 minutes.
Add ketchup and mayonnaise and you can easily get about 500 kcal!
Are potatoes bad for health and figure?
No, no and NO!
Potatoes are low in calories 100 g only 70 kcal , which is less than in bananas.
Starch, contained in potatoes, is not as terrible as fat: in 1 g of starch there are only 4 kcal, while in 1 g of fat there are 9 kcal.
Note: the more boiled the potato, the more starch it contains.
Potatoes contain many vitamins and minerals that are beneficial for health: a lot of vitamin C (15 milligrams per 100 g of raw potatoes) and 415 milligrams of potassium.
What's wrong with potatoes?
2 moments
- when you eat too many potatoes
- and when you cook it incorrectly: fry it in oil, fats, fry it ...
Fat is fat, 100% fat and nothing else!
Are french fries healthier if you make them at home? We will see…
So, french fries are cooked by completely immersing in fat, where it absorbs it like a sponge.
If you cook french fries at home, then you can bake potato slices in the oven without adding fat or adding a very small amount of healthy fat.
This time!
It is better to give up a lot of salt!
It's two!
And what does this mean for our figure?
In 100 g of French fries, cooked at home
, is contained 142 kcal
4 g fat
24 g carbohydrates
2.5 g of proteins.
That is, 2 times fewer calories than french fries cooked in fat!
How to cook potatoes with the greatest health and figure benefits
- Boil potatoes with skins;
Do you eat potatoes several times a week?
- Know that if you replace potatoes once a week with sweet potatoes, then it's even better!
In addition, it is important to know that boiled cooled potatoes contain resistant (or sustainable) starch, which means that such a starch
- slowly breaks down and reaches the large intestine, where it serves as a food source for beneficial bacteria,
- does not affect insulin levels,
- improves the sensitivity of cells to insulin, reduces the level of cholesterol in the blood and contributes to an earlier feeling of fullness, and therefore products containing it can be used for weight loss,
- is food for the microflora in the large intestine,
- The indigestible starch found in potatoes, legumes, and whole grains may help offset the effects of frequent red meat consumption, which increases the risk of bowel cancer.
Depending on how the food is prepared, the amount of resistant starch varies.
Cooking and subsequent cooling of potatoes
leads to an almost two-fold increase in resistant starch.
Use resistant starch you can make yourself!
And feel free to cook potato salad without oily dressings- and you will be on the right track.
- For 4 servings of salad, boil 600 g of potatoes in their skins.
- Clean while still warm.
- Cut potatoes into slices.
- Prepare a dressing from 150 ml of vegetable broth, 2 red onions in small cubes, a pinch of sugar and 3 tbsp. apple cider vinegar - boil - and pour over hot potatoes.
- Add 2 tbsp. vegetable oil, mix everything and leave until the salad has cooled.
- Stir occasionally.
- If you like it spicier, add 1 tsp. mustard, preferably grain.
- Cucumber (500 g) cut into circles, add to the salad - salt and pepper.
- Wash the dill and chop finely.
- Sprinkle the salad with dill when serving.
A serving of salad contains only 130 kcal.
- Delicious with radish and arugula!
- You will love the salad with canned peas and shrimp.
- How about kimchi potato salad?
- And here's another - with sour apple and pickled cucumber?
Not? - Create your own recipe share the recipe if you have in the bins!
Boiled potatoes
contains in 1 serving (100 g) 70 kcal
0.1 g fat
15.4 g carbs
1.8 g protein
How to burn 70 kcal?
Walking- 21 minutes;
Jogging- 7 minutes;
swimming- 12 minutes;
Bicycling- 11 minutes.
Fast food isn't always bad. Sometimes you still need to pamper the body, and the ideal dish for this is french fries.
Keeping track of the calorie content of this product is easy. Almost all fast food cafes have the same calorie content for potatoes.
But still there are features of calculating what was eaten - depending on the weight and place of preparation.
Calorie french fries per 100 grams, proteins, fats, carbohydrates
French fries are high in calories.
Based on 100 grams of product, the average value for kcal, proteins, fats and carbohydrates looks like this:
Despite the harmfulness of the fried product, it also has useful sides. The prepared root crop contains a complex of B vitamins, amino acids, iron, calcium, magnesium, zinc.
McDonald's
This fast food is one of the most popular in the world. There are a lot of McDonald's representations, but the dishes are prepared the same everywhere.
There are three serving sizes:
When considering the calorie content of this product, you need to pay attention to salt. A large French fry contains 12% of the daily salt requirement.
"Burger King"
A standard serving of 100g at Burger King contains 275 kcal and nutritional components:
- protein - 4.73;
- fat - 13.12;
- carbohydrate - 33.5.
Based on the weight of the serving, the calorie content is distributed:
"KFS"
The constituent components of the vegetable in this fast food chain per 100 grams are distributed as follows:
KFS offers its visitors three serving sizes.
How many calories are in french fries depends on the number of grams:
The composition includes biotin, nicotinic acid, vitamins of group B.
Product Nutrients
The product contains important nutrients for the body.
For 100 grams of deep-fried potatoes, you have:
The following positions stand out from the useful substances:
The listed nutrients occupy the largest place among all components.
Benefits of french fries
Deep-fried potatoes have several positive qualities:
- Contains useful vitamins and minerals.
- Restores the body after exercise - due to useful trace elements.
- Increases the amount of the hormone of happiness, which helps to cope with depression and apathy.
There are many myths on the Internet related to the benefits of a deep-fried product. But all of them have no scientific confirmation.
The harm of french fries
You can’t constantly eat this dish, and this is confirmed by its properties:
- high in fat and calories;
- the composition contains trans fats that negatively affect the state of the body;
- too low amount of protein and fiber;
- the amount of salt in each serving is exceeded;
- there is a risk that old oil is used in the frying process.
Who Shouldn't Eat French Fries
If a person has chronic diseases, then it is worth excluding fried foods.
At risk are those who have been diagnosed with the following diagnoses:
- pancreatitis, stomach or intestinal ulcer;
- cholecystitis;
- metabolic disorders, increased swelling;
- high levels of cholesterol in the body;
- diseases of the cardiovascular system, high blood pressure.
Similar potato dishes have a different calorie content:
Eating fried potatoes leads to the development of many diseases. Counting the calorie content of this dish allows you to control the load on the body.
Therefore, it is worth knowing not only the number of kcal, but also what nutrients are included in the composition.
French fries are used as a symbol of all the most harmful and high-calorie along with hamburgers and cakes. But let's see if french fries are really so scary. Is it really impossible to eat it never and in no case?
Perhaps it’s worth starting with what proper nutrition generally means. Many people mistakenly believe that all the principles of healthy eating come down to a single goal - to reduce calories consumed and lose weight. But it's not. Of course, healthy and balanced food will help you stay in shape, but first of all, such a diet is designed to ensure the normal functioning of the gastrointestinal tract and the whole body as a whole. And in some cases, it can also contribute to the set of the necessary body weight, but we will talk about this a little later.
French fries - calories
Nutritional value and calorie content of french fries
A medium serving of french fries (115 g) contains:
- 382 kcal
- Proteins: 3.7 g
- Fat: 16 g
- Carbohydrates: 43 g
- Cholesterol: 0 mg
And also calcium, iron, magnesium, vitamins A, C and D, B6 and B12.
It is commonly believed that deep-fried potatoes contain a huge amount of cholesterol, but in fact this is just a common misconception. The reason for the high cholesterol content in foods fried in oil is hydrogenated vegetable oil with a large amount of trans fats. Ordinary vegetable oil is completely safe, and the potato itself does not contain cholesterol at all.
homemade french fries recipe
You will need:
- 500 g french fries
- 50 ml vegetable oil
Cut the potatoes into strips, rinse them well and dry them. This is necessary in order to wash off excess starch and prevent the potatoes from sticking when frying.
Pour the oil into a saucepan or saute pan with high walls and heat it almost to a boil.
Spread the potatoes in small portions so that they are completely immersed in the oil.
Remove the finished french fries with a slotted spoon and place on a thick napkin to get rid of excess vegetable oil. Salt before serving.
How to make a menu for the day, including french fries?
As we have already found out, moderate consumption of deep-fried potatoes will not raise your cholesterol levels and will not cause a heart attack. Perhaps it contains too many fats and carbohydrates, which leads to rapid weight gain? Or does the calorie content exceed all reasonable limits?
An average person who does not have a goal to lose weight should consume 2000 kcal every day and, among other things, 70g of fat and 260g of carbohydrates. It is easy to calculate that with four meals a day, it is quite possible to afford to eat a serving of french fries in combination with some low-fat dish, such as fish or mushrooms. Making a menu that allows you to feast on french fries from time to time is quite a doable task.
Gaining muscle mass and french fries
As mentioned at the beginning of the article, not all people who closely monitor their diet do so out of a desire to lose weight. With active strength training and muscle gain, it is also very important to think over your diet correctly. For the formation of muscles, the body needs calories and slow carbohydrates - polysaccharides, which provide it with a long-term supply of energy.
Slow carbohydrates are found in large quantities in starch and fiber, and it is potato dishes that are rich in both, which means they are great for eating during an active set of muscle mass.
How many french fries can you eat?
Well, let's sum it up. Obviously, french fries are not as scary as it is commonly believed. Of course, it cannot be argued that this is a very useful product that can be eaten in any quantity and at any time of the day. But if you have switched to proper nutrition or are just thinking about changing your eating habits, but are worried that you will have to give up your favorite potatoes, do not be afraid! Treat yourself and eat a small portion of 100-120 g, just remember to adjust your daily diet towards less fatty foods with a low content of slow carbohydrates.
But do not forget that each person has his own characteristics, listen to your own body, because there is no perfect recipe that suits everyone.
It would seem, which of us has never tried french fries in our lives? But who came up with such an appetizing dish - not everyone knows! It would be more accurate to say that few know, and even those are confused about the veracity of their information!
Although this in no way affects the popularity of this dish - in every restaurant or cafe you will see it on the menu, in the "Garnishes" section. French fries look great on the table both on a weekday and during the holidays. This crispy dish with a fried crust and a soft core is loved by both adults and children! In addition, it is so quickly and efficiently prepared that it has won the love of all chefs in the world. The only negative of the dish is its high calorie content! But that won't stop us from enjoying some great fries!
Making french fries at home is not at all difficult. After peeling the potatoes, cut them into medium-sized cubes, wash (or better soak, especially starchy varieties) in cold water and dry with a paper towel.
Then vegetable oil is poured into a deep frying pan or deep fryer, in such an amount that the potatoes float freely in it during frying, and potato slices are fried in portions in it.
HEALTH PROPERTIES RESTAURANT, DENNY'S, FRENCH FRIES
Catching the finished potatoes with a slotted spoon, they spread it on a plate. It should first be laid out with napkins, which will collect the remaining fat from the potatoes. Salt the french fries directly on the plate before serving.
French fries - food preparation
To get tasty and crispy fries, it is important to choose the right fries. These should be fairly large mature potatoes. A dish will not work out of a young potato, since it does not have the desired taste or density. Also, you should not take varieties that contain a lot of starch for cooking, as they will quickly soften after frying.
Preparation of potatoes for frying begins with the selection of potato tubers of the desired shape, which do not have defects and damage. Then we wash them thoroughly, peel them and cut them into long sticks with a section of 1x1 cm. After washing the resulting potato sticks in running water, dry them thoroughly with a paper towel or napkins. Our potatoes are ready to fry!
For 4 servings of crispy potatoes you will need:
- 4 large potatoes;
- 3-4 pinches of salt;
- 150 g flour;
- 200 ml of vegetable oil.
Agree, the list of necessary ingredients is present in almost every home! In the recipe, french fries are breaded in flour, and then only fried in boiling oil. Thus, the potatoes will always have a crispy crust and a delicious golden color after frying! It will turn out even for inexperienced cooks or beginners taking their first steps in this field.
Peel the potato tubers and wash them in water. If necessary, cut out all black dots and pollution. In order to cut potatoes into neat strips, there are many devices, but if you don’t have any, then cut the potatoes into layers, and they are already straws.
Put the chopped potatoes in a container with high sides, sprinkle salt and wheat flour on it. mix everything so that each potato straw is breaded in salt and flour.
In a deep saucepan or frying pan, heat the vegetable oil and put the potato strips in it, trying to lower in portions so that the entire portion of the potato is covered with boiling oil. Do not immediately add all the potato mass to the stewpan - the straws will simply stick together and will not fry. During the cooking process, you will see how the French fries begin to turn golden - at this stage, they must be mixed with a spatula, being careful not to damage them, and fry for about 1 minute more. Then, using a slotted spoon, the fried potatoes must be pulled out of the container onto a paper towel or napkin so that it gives up all the excess fat, and add a second portion of potatoes to the boiling oil. Keep in mind that only 1-2 servings of breaded potatoes can be fried in 1 serving of oil, since then carcinogens accumulate in it, which also enter the potatoes. Don't skimp on your health!
Serve hot, but slightly fat-free french fries with any sauces - they perfectly complement it and add piquancy to the taste! Enjoy your meal!
4 servings of crispy french fries is an elementary savings! And, although the lion's share of the cost of the recipe in it is vegetable oil, the cost of the dish is still quite low:
- 4 potatoes - 12 rubles;
- 150 g flour - 3 rubles;
- 200 ml of vegetable oil - 12 rubles.
Total: the cost of four servings is equal to 27 rubles, and the cost of one 7 rubles. Isn't it budget friendly? Just like you just made sure of it. Moreover, home-cooked potatoes will be much healthier than french fries cooked in fast food establishments - there you will not be able to regulate the “cleanliness” and the change of vegetable oil!
Cook delicious recipes with us and spend the money you save on your own!
Other french fries recipes
Recipe 1: Classic French Fries
If you are a fan of fast food french fries, then this recipe is for you. Potatoes prepared according to this recipe turn out exactly the way you are served, for example, at McDonald's. Therefore, with our recipe, you can enjoy your favorite dish at home.
Ingredients:
7 medium potatoes;
300 gr. vegetable oils;
salt to taste.
Cooking method:
1. After peeling and washing the potatoes, cut them into cubes and dry them with a napkin.
2. Pouring any vegetable oil to your liking into a saucepan or other deep form, heat it up.
3. Placing small portions of potatoes in the pan, fry it until golden brown and put it in a colander with a slotted spoon. When the oil drains, put it on a plate. Only then salt and serve hot.
Recipe 2: French fries with egg white
If you love french fries, but limit yourself to fried foods, then you will surely come in handy with this recipe. This potato can be safely given even to children, and it comes out very ruddy and crispy, in a word, the kind for which we love french fries.
Ingredients:
7 potatoes;
whites of 2 eggs;
salt and paprika to taste.
Cooking method:
1. After washing the potatoes and peeling them, cut them into slices 1 cm thick.
2. Lightly beat the egg whites with salt. Pour them into the prepared potatoes and mix well so that each bar is covered with protein.
3. Preheat the oven well. Line a baking sheet with parchment paper, place the potatoes on it and sprinkle paprika on top. Place the tray in the oven and bake until golden brown. Serve hot.
Recipe 3: French fries "dietary"
Another french fries recipe for those who love them but are horrified at the thought of how many calories and health damage they get with a serving of such a coveted dish. This method of cooking provides a minimum amount of fat, but contains spices that give the french fries a slight spiciness.
Ingredients:
1 kg of potatoes;
50 gr. rast. oils;
50 gr. breadcrumbs;
1 tsp sweet paprika powder with ground cumin;
a pinch of ground red pepper
salt to taste with black ground pepper.
Cooking method:
1. After washing and peeling the potatoes, cut them into 8 parts and dry them well with a napkin or paper towel. Place the prepared potatoes in a large bowl, sprinkle with oil and mix thoroughly so that the oil evenly covers all the slices.
2. In another bowl, mix the breadcrumbs with paprika powder, red and black pepper, cumin and salt. Roll the potatoes in the resulting spicy breading.
3. Warm up the oven well and cover the baking sheet with baking paper, put the potato slices on it in one layer, put in the oven. Turning occasionally, bake in a preheated oven for about half an hour until it becomes golden and crispy. Serve hot.
It is important that the potatoes are thoroughly dried with a paper towel or napkins before dipping in the oil. Otherwise, the oil, coming into contact with a wet potato, may begin to splatter and burn you.
When cooking french fries, preference should be given to refined oils (preferably deodorized). Moreover, oil can be sunflower or olive, cottonseed or corn - in a word, according to your desire, while the finished dish will also have a shade of its taste.
How to determine that the oil in the pan is heated to the right temperature? Very simple - gently lowering a small piece of potato into it and watching it. If the potatoes immediately surfaced, surrounded by bubbles of boiling oil, it means that it is time to put the prepared potatoes into it for frying. If not, then you need to continue heating.
Salt french fries should be ready, otherwise it will not turn out crispy. The best option is to do this already when you put the potatoes from the pan on the dish, before serving.
What to do with leftover french fries?
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What to do with leftover french fries? Today, after the holiday, there are a lot of french fries left. Benefit, harm, calorie content of french fries per 100 gramsWhat to do with her? Is it possible to somehow "revive" it so that I can eat it tomorrow or will I have to throw it away? |
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Marisha, try warming up the potatoes in some sauce - tomato, mushroom, sour cream. |
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Honey |
45 years |
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