"Eat potatoes cold"... Which foods have different effects depending on how you eat them?

Eat potatoes cold.

When potatoes are cooked, the starch begins to swell and break down. This process transforms the starch into a high-viscosity gel, called gelatinization. As a result, digestion becomes easier. If the cooked potatoes are cooled, this gelatinized starch turns into resistant starch, which is in a firm and hard form, making it more difficult to digest.

This resistant starch helps with bowel movements by reaching the large intestine, similar to fiber. According to research, cooked potatoes contain 7% resistant starch, which increases to 13% when cooled. Additionally, when making potato salad, it is better not to mix in mayonnaise, but instead use low-fat Greek yogurt, green onions, or chives. "Eat potatoes cold" = When potatoes are cooked, the starch begins to swell and break down. This process, called gelatinization, turns the starch into a high-viscosity gel. As a result, digestion becomes easier. When cooked potatoes are cooled, this gelatinized starch transforms into resistant starch, which is in a firm, hard form that is difficult to digest.

This resistant starch helps with bowel movements by reaching the large intestine, similar to dietary fiber. According to research, cooked potatoes contain 7% resistant starch, which increases to 13% when cooled. Additionally, when making potato salad, it is better not to mix it with mayonnaise, but instead use low-fat Greek yogurt or add green onions and chives.

"Don't boil carrots; just cook them."

Italian scientists found that boiled carrots contain the highest amount of carotenoids compared to raw and cooked carrots. Carotenoids are antioxidants that help produce vitamin A in the human body.

Carotenoids promote growth, reproductive functions, and immunity, and support the health of the skin, eyes, and hair. Based on 100g of carrots, the vitamin C content is less than 31mg raw, with cooked carrots containing 28mg and steamed carrots containing 19mg.

Do not overcook the pasta.

Since pasta has a low glycemic index, it helps fill the stomach and reduces extreme hunger. It should be cooked to be chewy and al dente. If the pasta is too hard, the digestive enzymes in the intestines take longer to break down the starch into sugars.

This helps you feel full for a longer period, aiding in weight maintenance. If overcooked, the glycemic index increases, making starch break down into sugar more easily. Therefore, to enjoy chewy pasta, it should be cooked 2 to 3 minutes less than the recommended time.

Eat bananas when they are green

It is a misconception that ripe bananas have more calories than unripe ones. In fact, sweeter bananas do have more sugar. As bananas ripen, some of the starch is converted into sugar. The calorie content itself is not significantly affected.

The amount of calories absorbed varies depending on the ripeness. Less ripe bananas contain more resistant starch, which slows down absorption in the body and lowers the glycemic index. Since undigested starch reaches the large intestine, eating green, less ripe bananas results in lower calorie absorption.

"At least wait for 1 minute before driving."

Polyphenols in tea are antioxidants that protect heart cells. Since polyphenols are released when the tea is hot, nutritionists say you should pour hot water and wait for 1 to 4 minutes.

According to a report by the UK Nutrition Foundation, some studies claim that adding milk interferes with the absorption of polyphenols, but other studies suggest there is no significant effect.