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Are Potatoes Healthy? Carbohydrates, Calories and Other Nutritional Values

Here you can find out how healthy the potato is and how you can use it in the kitchen.

Potatoes: calories, carbohydrates and other nutritional values

Because potatoes are relatively high in carbohydrates for a vegetable (about 15 grams per 100 grams), they are often mistakenly labeled as unhealthy fattening foods. Compared to other carbohydrate sources such as rice or pasta, they have significantly fewer calories: 100 grams of boiled potatoes contain around 70 kilocalories, while 100 grams of boiled pasta contain twice as many calories.

The relatively low calorie content of the potato is due to the fact that it is about 78 percent water. In addition, it contains almost no fat. 100 grams of potatoes provide you with two grams of protein and two grams of fiber.

Potatoes also contain many important micronutrients, such as significant amounts of various B vitamins, vitamin C, potassium, calcium, phosphorus and magnesium.

When are potatoes healthy? You should note that

When raw, the starch contained in potatoes is very difficult for humans to digest. In addition, raw potatoes contain toxins that have a negative effect on your health. Therefore, they should only be enjoyed when cooked.

If you buy potatoes, you should use organically grown potatoes. These contain no pesticides, which harm you and the environment. Since pesticides are particularly found in and on the skins of potatoes, you should not eat conventional products unpeeled. With organic potatoes, you don’t have to worry: the skins of the potatoes even provide you with an extra portion of fiber.

When it comes to potatoes, you can also easily pay attention to regional goods. The tubers are harvested between June and October, but since they can be stored well, they are available from German cultivation all year round.

This is how you use the healthy potato in the kitchen

Potatoes are part of many traditional dishes and are often used as a filling side dish. You can prepare the tuber in different ways:
Fry potatoes in oil, onions, herbs and spices in the pan to get tasty fried potatoes.
Boiled in salted water, potatoes with some herbal quark and cucumber salad make a delicious and nutritious meal. Boiled potatoes are also the basis for a classic potato salad.
If you mash or mash the tuber after cooking, you will get mashed potatoes or mashed potatoes, depending on the consistency, which you can refine with spices, herbs and (vegan) butter.
Cut potatoes into sticks, mix them with some oil and spices and put them in the oven for healthy fries that don’t require a lot of fat and flavor enhancers. You can also cook potatoes in the oven in other delicious ways.
You can make your own gnocchi from floury potatoes, and a Bavarian potato salad with cucumber from waxy potatoes.
Potatoes are therefore not only a versatile and regional food: They are also very filling and provide you with a considerable portion of vitamins, fiber and minerals. You can also make the tuber tasty in different ways for children.

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Water Chestnut: Origin, Uses and Nutritional Values

The Chinese water chestnut is mainly known from Asian cuisine. But what is actually in it and what about its eco-balance?

Despite its name, the Chinese water chestnut is not a nut: the plant native to Asia, Africa, Australia and the Pacific (botanical: Eleocharis dulcis) is a sour grass plant. It thrives in ponds, swamps, and in other shallow bodies of water. The aquatic plant is mainly grown in stagnant water in various, very humid and hot, tropical and subtropical areas – especially in China and Southeast Asia.

The green sprouts, which are up to 1.5 meters long, protrude from the water and are used by the fissured goose, which is native to northern Australia, to build nests. The edible part of the water chestnut is the root tuber, which grows on a so-called rootstock – also called “rhizomes”. These got their name because of their resemblance to our typical sweet chestnut. Similar to these, they are brown on the outside but white and fleshy on the inside.

The Chinese water chestnut is often confused with the water nut (Trapa natans), which is also colloquially called water chestnut. However, the two plants are not related to each other: the water chestnut was once widespread even in our country, but is now one of the endangered species.

Cooking and baking with the water chestnut

Water chestnuts are mainly used in Asian cuisine. There they are prepared both raw and boiled, deep-fried, grilled or pickled. You can also use water chestnuts ground: Their high starch content makes them ideal as a flour substitute for baking.

Eaten raw, the water chestnut has a fresh and sweet taste. The consistency of the root is said to be reminiscent of apples. In China, they are often sold on small skewers as a fresh street snack. But be careful, the larvae of the giant intestinal fluke can easily nest in the uncooked water chestnuts. So always pay attention to the quality of the product.
Boiled, roasted and roasted, the water chestnut is cut into small slices and added to various wok dishes with vegetables and meat. The roots can also be chopped up and baked in Chinese mouth swaps (dim sum) or wonton. Even when cooked, the water chestnuts are still crunchy. This is probably due to the antioxidant ferulic acid, which stabilizes cell walls even in high heat.
With us you will find water chestnuts mainly in cans. They are sold in many Asian markets. Even in this state, they retain their crunchy texture. So you can easily add them to your dishes without much preparation. However, make sure that they are only soaked in water or their own juice so that they retain their flavor.
Because of its fresh sweetness, the delicious root is also used in desserts in China: in water chestnut cakes or sweet water chestnut soup. The cakes are made from water chestnut flour and are often served at Chinese New Year celebrations. Sweet soups are a special treat in Asia, which, in contrast to western desserts, have a more digestible sweetness and are slightly refreshing. Again, the fresh fruit is mixed with the flour, eggs and sugar.

Water chestnuts are healthy: the nutritional values

Water chestnuts are high in nutrients – and low in calories.

100 grams of tasty tuber consist to

73% water and too
24% from carbohydrates (of which 5% sugar and 3% fiber)
They contain 97 kcal (more than 100 grams of potatoes, less than 100 grams of pasta).
At 584 milligrams, potassium is the mineral with the largest proportion in water chestnuts.
In addition, water chestnuts are rich in various phenolic acids and antioxidants:

Ferulic acid (antimicrobial, also used in beer fermentation)
Gallates (used as antioxidants in food production)
Flavonoids (phytochemicals)
Due to their many healthy ingredients, water chestnuts can have the following positive effects on your health:

They slow down the aging process: the phenols in water chestnuts neutralize free radicals and thus reduce the effects of oxidative stress.
They inhibit tumor growth: Researchers discovered that the shell of the water chestnut suppresses the cell growth of tumor cells due to its numerous antioxidants. The flavonoids were mainly responsible for this; including in particular the substance luteolin, which reduced the growth of lung cancer cells.
They lower blood pressure: Due to their high potassium content, water chestnuts can have a very good effect on your heart health. Potassium has been shown to reduce the risk of heart disease and especially stroke.
They fill you up faster: Since water chestnuts are 73% water, they are very filling. At 97 kcal, they have about as many calories as a banana and are at least as filling.
They are antibacterial: a study found that the ethyl acetate from the water chestnut can act against typical food-borne bacteria such as staphylococci or E. coli.

Water chestnuts and their eco-balance

The water chestnut is mainly found in tropical and subtropical areas; in Africa, Asia and Australia. The main growing areas of the root crop are China, Taiwan, Thailand, Vietnam and the Philippines, so the transport routes are very long.

Since the water chestnut needs a certain day/night rhythm, cultivation is only worthwhile in very specific areas near the equator. Elsewhere, water chestnuts grow very sparsely and it is not commercially viable to grow them. That’s why you won’t find them regionally.

According to a WWF environmental report on China, 67% of freshwater bodies are polluted and acid rain falls on a third of the country. Since most water chestnuts are imported from China, contamination is not unlikely. In addition, according to the Ceres organic control body, many supposedly “organic products” imported from China do not meet organic standards.

Since water chestnuts are still relatively rarely bought here, the selection of independently controlled, fair and organic products is rather small and it is still very difficult to find out about the production circumstances of the tuber.

In Germany, water chestnuts are mainly sold in cans. So if you want to avoid waste, long transport routes and poor growing conditions, you should avoid water chestnuts.

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This is What Makes Lentils so Healthy: Minerals, Vitamins and Nutritional Values

Lentils are healthy and are on the menu worldwide. No wonder, legumes are extremely versatile. You can find out here which minerals, vitamins and nutritional values ​​make lentils so healthy.

staple lentils

Lentils come from the Mediterranean region

Why are lentils so healthy?

Lentils are not only a popular kitchen classic because of their versatile preparation options and their filling content. The small round legumes are also real nutrient packages.

Lentils provide high amounts of protein. 100 grams of lentils contain around 10 percent important proteins, as the Federal Center for Nutrition explains. This puts the small seeds, together with other legumes, at the forefront of the most protein-rich plant foods of all. You supply your body with proteins particularly well if you combine lentils with cereals or rice. Both individually do not contain all the essential amino acids, but together they ideally balance this out. Thanks to their high protein content, lentils are an ideal source of protein for vegetarians and vegans. They are also gluten-free and low in fat.
Like all legumes, lentils contain high amounts of B vitamins, which strengthen our nervous system. In addition, they provide vitamin A needed for the immune system and vision, as well as cell-protecting vitamin E.
Lentils are also rich in essential minerals such as potassium, magnesium, iron and calcium. You can make it easier for your body to absorb iron if you supplement the lentils with foods that contain vitamin C, such as spinach, peppers, broccoli or Brussels sprouts.
Studies have shown that a diet with legumes can reduce the risk of coronary heart disease in the long term, lower high LDL cholesterol and high blood pressure and even lead to fat loss, as reported by the online medical journal Ärztezeitung. Lentils should therefore not only be part of a heart-healthy diet.
Thanks to their high fiber content, lentil dishes not only ensure long-lasting satiety, but can also help to improve digestion and possibly even reduce the risk of colon cancer, as Spiegel reports.
Tip – This is how lentils become even more digestible:
Lentils are particularly easy to digest if you soak them before cooking. This also applies to varieties that should not be soaked according to the package insert. Premature salting and seasoning inhibits the lentils from softening. Therefore, only season your lentil dishes towards the end.

sustainability of lenses

Lentils are not only particularly sustainable because of their regional origin. They are also very adaptable, grow almost anywhere and don’t even need fertilizer for a bounty harvest. Biologically, growing lentils is also beneficial for bees, bumblebees and butterflies. Their flowers provide valuable food for endangered beneficial insects, as GEO reports online.

Since the small, inexpensive legumes can be easily preserved or dried, they are available all year round and can easily be stored in stock.

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Are Kiwis Healthy? Nutritional Values, Calories and Sustainability

The fact that kiwis are healthy is mainly due to their many vitamins and nutrients. The fruit is not only delicious, but also contains few calories. You can find an overview of all the nutrients here.

Kiwis are the healthy fruits of a climbing shrub and belong to the berry family. It originally comes from China, which is why it is also called “Chinese gooseberry”.

At the beginning of the 20th century it found its way to New Zealand. Farmers there have been growing them commercially since the 1930s. But it wasn’t until the 1960s that it was named after New Zealand’s national bird, the kiwi, to boost exports.

Kiwis are healthy: vitamins and minerals

Kiwis are a popular snack because of their sour-sweet taste. But the exotic fruits also contain many vitamins and minerals (all information per 100 grams):
Vitamin C: 80 mg
Vitamin B2: 0.04 mg
Vitamin B6: 0.13 mg
Vitamin E: 0.5 mg
Potassium: 287 mg
Calcium : 27 mg
Phosphorus: 37 mg
Magnesium: 17 mg
Above all, the high vitamin C content of the fruit is remarkable. It is almost twice as high as with oranges or lemons. As a result, kiwis can strengthen our immune system particularly well. Just one and a half kiwis cover the daily requirement of 100 milligrams of vitamin C for an adult.

In addition, a 2011 study found that kiwis also contribute to a healthy sleep.

Tip: For even more extra vitamins and fiber, you can eat your kiwi with the skin on.

Nutritional values ​​of healthy kiwi

The kiwi not only contains many vitamins and minerals, it is also very low in calories. There are only around 61 kilocalories (255 kilojoules) in 100 grams of the ripe fruit.

Nutritional table for kiwi (information per 100 grams):
Calories: 61 kcal (255 kj)
Fat: 0.5g
Carbohydrates: 15 g
of which: 3 g fiber
and 9 grams of sugar
Due to their high water content, kiwis are particularly suitable as a snack. In addition, there is hardly any sugar in the kiwi. For comparison: 100 grams of bananas contain almost twice as much sugar (17.2 grams). In addition, kiwis are rich in antioxidants.

The exotic kiwis can help you lose weight due to their low calorie content. In addition, a study has confirmed that kiwis can have a positive effect on our digestion. Two kiwis a day can significantly reduce problems like constipation or gas.

How sustainable are kiwis?

In addition to China, New Zealand and Chile, the furry fruits are now increasingly being grown in Europe. Italy is now the second largest producer in the world. Kiwis also grow in Greece, France and Spain.

From October to June you can buy the exotic fruits from European cultivation. In the summer months, on the other hand, the kiwis come from tropical regions. To avoid long transport routes, you should buy kiwis from Europe.

We also recommend organic kiwis. Significantly fewer harmful pesticides are used in organic farming. You can also use the peel of the fruit and benefit from the many good ingredients.

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Rice and Its Nutritional Values: This is What You Should Know About Jasmine Rice and co

Rice has different nutritional values: depending on the variety, the information differs slightly. We show you the different types of rice and their nutrients at a glance.

The nutritional values ​​contained in rice depend on the variety and the growing area. Rice comes in a wide variety of colors and shapes. In addition to long grain, medium grain and short grain rice, there are also black and red rice varieties.

The nutritional values ​​of the grains are as different as their appearance. In our large rice overview you can see all the nutritional values ​​at a glance.

1. Parboiled long grain rice – the nutritional values

Long grain rice is the classic rice variety. This elongated white rice type includes basmati rice and jasmine rice. Long-grain rice is particularly widespread in German cuisine because it is very filling and ideal for rice pans and the like. However, it contains very few nutrients. When buying, you should make sure that the rice was grown under fair working conditions.

Rice nutritional values ​​per 100 g:
Carbohydrates: 77.3 g
Protein: 7.3 g
Fat: 0.9g
Dietary fiber: 0 g
Calories: 347 kcal

2. Nutritional Values ​​of Basmati Rice

Basmati means “fragrant” in Hindi, alluding to the strong aroma of this long-grain rice. Basmati rice originally comes from Afghanistan and is grown there on the edge of the Himalayan mountains.

Nutritional values ​​per 100 g:
Carbohydrates: 78 g
Protein: 9 g
Fat: 0.9g
Fiber: 2.2 g
Calories: 354 kcal

3. Nutritional Values ​​of Patnareis

Patnareis bears the name of the Indian city where it is grown. What is special about it is the relatively hard grain, which is why you can use it primarily for dishes where the rice should have a grainy consistency. The grain is very long and thin, but Patnareis also has relatively few nutrients.

Rice nutritional values ​​per 100 g:
Carbohydrates: 77.3 g
Protein: 7.3 g
Fat: 0.9g
Fiber: 1g
Calories: 347 kcal

3. Jasmine Rice – the nutritional values

You may also know jasmine rice as fragrant or Siam rice. It is mainly grown in Thailand, but also in Vietnam and Italy. This type of rice smells of jasmine and has a special taste of its own. Because it is slightly sticky, jasmine rice is often used in Thai dishes in particular.

Rice nutritional values ​​per 100 g:
Carbohydrates: 78.8 g
Protein: 7.0 g
Fat: 0.7g
Fiber: 0.7 g
Calories: 350 calories

4. Nutritional Values ​​of Black Brown Rice

Black brown rice is one of the whole grain rice varieties and has a slightly nutty taste. Today it mainly comes from China and Italy, but black rice is also grown in the Austrian Burgenland.

Rice nutritional values ​​per 100 g:
Carbohydrates: 67.6 g
Protein: 9.8 g
Fat: 3.1g
Fiber: 1.9 g
Calories: 346 kcal

5. Nutritional values ​​of risotto rice

Essential for creamy risotto: risotto rice, an Italian starchy rice variety. It comes in both short grain and medium grain rice. Its main growing area is in Italy, where it has such euphonious names as Arborio, Vialone or Carnaroli.

Rice nutritional values ​​per 100 grams:
Carbohydrates: 87.6 g
Protein: 7 g
Fat: 0.6g
Dietary fiber: 0 g
Calories: 362 kcal

6. Nutritional values ​​of rice pudding

Rice pudding is one of the short grain rice varieties. As its name suggests, it is mostly used for sweet milk dishes. It is cooked directly in the milk. The starch dissolves in the milk and thickens it. This is how the pulpy consistency of the rice pudding is created.

Rice nutritional values ​​per 100 grams:
Carbohydrates: 87.6 g
Protein: 7 g
Fat: 0.6g
Dietary fiber: 0 g
Calories: 362 kcal

7. Nutritional Values of Sushi Rice

Sushi rice comes from Japan, where it is called Kome. Small-grained and particularly starchy, it gives sushi the necessary sticky consistency. Apart from that, it is also used for other rice dishes.

Rice nutritional values per 100 g:
Carbohydrates: 78 g
Protein: 6.7 g
Fat: 0.5g
Dietary fiber: 1.4 g
Calories: 345 calories

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Carrots and Their Nutritional Values: Vitamins, Calories and More

Thanks to their nutritional values, carrots are considered extremely healthy: they are rich in vitamins and minerals, but low in calories. The yellow beets not only provide your body with beta-carotene, but also with many other nutrients.

Carrots are versatile in the kitchen: They are popular as raw vegetables and salads, cooked as an accompaniment to many dishes and pureed to make delicious soups. They make a cake particularly juicy. Even more varied than the preparation options offered by carrots are their nutritional values. Carrots aren’t just “good for the eyes,” as you probably learned from your parents – they do a lot more for your health.

The nutritional values ​​​​of the carrot include many vitamins

Carrots are particularly rich in vitamins. Above all, they are known to contain larger amounts of the provitamin beta-carotene. The body converts beta-carotene into vitamin A, which plays an important role in seeing things like light and dark. Carrots are also a good source of numerous other vitamins. According to the Apotheken-Umschau, 100 grams provide the following nutritional values ​​on average:
Folic Acid – 15 mcg (micrograms)
Beta carotene – 9800 mcg
Vitamin B1 – 0.07 mg
Vitamin B2 – 0.05 mg
Vitamin B6 – 0.27 mg
Vitamin E – 0.5 mg
Vitamin C – 7 mg
Because they contain vitamin C, carrots can help boost the immune system against pathogens. This is confirmed, for example, by a study on the health effects of carrot juice. Vitamin A, on the other hand, not only has a positive effect on vision, but is also good for the skin. The same applies to vitamin E. Carrots are said to ensure a healthy complexion, improve skin impurities and prevent skin aging.

The nutritional values ​​of carrots also include antioxidants

With vitamins C and E, carrot nutritional values ​​also include antioxidants. Studies have shown, for example, that carrot juice increases antioxidant levels and can therefore play a role in preventing cancer. Antioxidants protect against free radicals. These are substances that damage the genetic material in the cells if they occur in too large numbers and can thus possibly lead to cancer. Beta carotene also has an antioxidant effect.

Carrots are healthy

Whether raw, cooked or as juice: carrots not only provide vitamins, but also a wide range of different ingredients. They are therefore particularly healthy. Their nutritional values ​​also cover a high proportion of various minerals. According to Apotheken-Umschau, 100 grams contain on average:
Potassium – 330 mg
Sodium – 60 mg
Calcium – 35 mg
phosphate – 35 mg
Magnesium – 15 mg
Iron – 0.4 mg
Zinc – 0.3 mg
In addition, carrots are a high-fiber vegetable: raw, they contain 3.6 grams of fiber per 100 grams. Fiber is good for digestion and blood pressure, among other things.

Carrots have good nutritional values ​​but are low in calories

Basically, carrots are considered a low-calorie vegetable. However, the exact values ​​differ depending on how you prepare them – sometimes even significantly.

According to the nutritional table, 100 grams of fresh carrots have an average of 25 calories.
Carrot juice is also low in calories: With 100 milliliters you consume an average of 22 calories.
The situation is different with dried carrots. As is often the case with dry products, the calorific value here skyrockets to 194 calories per 100 grams.

Do cooked carrots have different nutritional values ​​than raw?

In the case of canned carrots, on the other hand, the calorific value even drops to 14 calories per 100 grams. In principle, cooked carrots have fewer calories than raw ones. Nevertheless, they do not necessarily make you slimmer: For one thing, we often prepare them with oil or butter, which of course increases the calorie count of the entire meal.

On the other hand, the so-called glycemic index (GI) is higher in cooked carrots than in raw vegetables. The glycemic index measures the effect of carbohydrate-containing foods on the blood sugar level: the more sugar they bring into the blood, the higher the corresponding value. Raw carrots have a GI of just 16, while cooked carrots have a GI of 49. While that’s still considered low, the difference is still noticeable.

However, the validity of the glycemic index is controversial. For example, the nutritionist Stefan Weigt points out that the measured values ​​always refer to 50 grams of carbohydrates. Because carrots basically contain hardly any carbohydrates, you would have to eat a whopping 800 grams of them to actually get a GI of 49. The measurement results are also often inaccurate and can vary greatly from person to person.

Does Fat Boost Carrot’s Healthy Nutritional Values?

It is often said that carrots can only develop their full health benefits together with oil or butter. It is true that beta-carotene is fat-soluble – which means that the body actually absorbs more of it in combination with fats.

However, a recent study has shown that how thoroughly you chop the vegetables has an even greater impact on the nutritional values. In the experiment, sliced ​​raw carrots released only three percent of their total beta-carotene into the body. Pureed carrots, on the other hand, provided 21 percent and cooked puree (e.g. in the form of soup) as much as 27 percent. However, added oil could increase these nutritional values.

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Healthy Pasta? Nutritional Values and Calories of The Most Popular Varieties

Noodles have different nutritional values: some types have more calories and carbohydrates, while other types of noodles have almost no carbohydrates. Our overview shows which pasta is “low-carb” and which is high in protein.

Noodles are noodles? That is only partly true. Not only do they come in different shapes and colors, noodles also have different nutritional values. Here you will find the most important nutritional values ​​of the most popular types of pasta, including calories, fat, carbohydrate and protein content. The information relates to the cooked product.

Nutritional values ​​of the pasta classic: durum wheat semolina pasta

Spaghetti, penne rigate, cannelloni and macaroni are undoubtedly among the absolute pasta classics. Whether with pesto, tomato sauce or carbonara – the light pasta is a popular choice in this country. But what about the nutritional values ​​of the pasta? Here is the most important information for 100 grams of cooked durum wheat pasta without eggs.
Calories: 126 kcal
Carbohydrates: 24 g
Fat: 1g
Protein: 4 g

Egg Noodles: Type of pasta with the most calories

In addition to durum wheat pasta, whole egg pasta is also popular. As the name suggests, such noodles contain eggs. They are similar in shape to spaghetti but have a stronger flavor. Of all the varieties we compared, these noodles have the most calories.
Calories: 144 calories
Carbohydrates: 28.7 g
Fat: 1g
Protein: 4 g

East Asian: Nutritional Values ​​of Glass Noodles

The glass noodles owe their name to their appearance: When cooked, they are almost completely transparent. In contrast to noodles made from durum wheat, the Asian side dish consists of starch and is characterized above all by its lower fat content.
Calories: 100 calories
Carbohydrates: 23.7 g
Fat: 0.1g
Protein: 0.1g

Whole Wheat Pasta: Lots of nutrients and carbohydrates

Whole wheat pasta contains the whole grain and therefore has more fiber and more complex carbohydrates than pasta made from durum wheat. They fill you up longer than plain pasta and are a good part of a healthy diet. The nutritional values ​​of whole wheat pasta:
Calories: 139 kcal
Carbohydrates: 26 g
Fat: 1g
Protein: 5.8g

Gluten-free from Japan: soba noodles

Soba noodles originally come from Japanese cuisine and are made from buckwheat. They are gray-brown in color and are served hot and cold.

The most important nutritional values ​​​​at a glance:
Calories: 99 calories
Carbohydrates: 21.4 g
Fat: 0.1g
Egg White: 5g

Nutritional values ​​of legume pasta

Chickpeas, lentils or peas: You can now find pasta made from legumes in most supermarkets and they are becoming increasingly popular. The new noodles are rich in fiber, protein, vitamins and they are gluten-free and vegan. Nutritional values ​​for 100 grams of red lentil pasta:
Calories: 130 calories
Carbohydrates: 19.4 g
Fat: 0.8g
Egg White: 10g

Zucchini Pasta: Noodles (almost) without carbohydrates

If you want to live a particularly healthy life, you can simply make your pasta out of zucchini. The noodles contain few calories – 20 kilocalories per 100 grams. In addition, the noodles have almost no carbohydrates. All you need to prepare them is a spiralizer. You can read exactly how to do it here: Make zucchini noodles yourself

This is in 100 grams of zucchini:
Calories: 20 kcal
Carbohydrates: 2.2g
Fat: 0.3g
Protein: 1.6g

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Pears are Healthy: Nutritional Values, Calories and Vitamins

Pears are healthy and taste wonderfully sweet at the same time. We’ll tell you which vitamins and nutritional values ​​are in the autumnal pome fruit.

Pears: sweet, healthy and rich in vitamins

What makes pears so healthy is above all their high content of various vitamins and minerals:
Vitamin C: If you eat just one pear a day, you have already covered seven percent of your daily vitamin C requirement. This strengthens your immune system and supports your metabolism.
Folic acid: Folic acid is one of the B vitamins and helps your body to form new cells and fresh blood.
Potassium: This mineral ensures that the stimulus transmission of the muscles works properly. A potassium deficiency can therefore lead to muscle cramps.
Calcium: Calcium is essential for our body because it strengthens bones, teeth and cell walls.
Iron: Oxygen transport in the blood would not be possible without sufficient iron.
Vitamin A: This vitamin is particularly important in summer because it not only supports your vision, it also protects your skin from damage caused by UV rays.
Tip: It is best to eat pears with their skins on. Because most of the vitamins are hidden in and under it. However, it is important that you buy organic pears that have not been treated with pesticides. If you eat a lot of pears, you might want to peel them. According to studies by the German Institute for Human Nutrition in Potsdam, pear skins contain a high concentration of the substance arbutin, which your intestinal bacteria can convert into the substance hydroquinone. Animal experiments have shown that this substance is carcinogenic – it is still unclear whether it also increases the risk of colon cancer in the human intestine.

Lots of fiber, little fruit acid – that’s what makes pears healthy

The pear is one of the most high-fiber types of fruit and is therefore very healthy, especially if you have problems with digestion. A pear already contains three grams of fiber per 100 grams. If you eat the pome fruit at least once a day, you support your digestion and stay full longer.

One of the reasons why pears taste so sweet is that they contain very little fruit acid. This makes them a very stomach-friendly fruit, which is why they can also be eaten well by the elderly and babies.

Caution: If you suffer from fructose intolerance, you should avoid pears, as they contain a lot of fructose (6.8 grams per 100 grams) and only a little glucose (1.7 grams per 100 grams). Because of the high fructose content, you shouldn’t eat more than one or two pears a day, even if you don’t have an intolerance, as excess fructose increases the risk of obesity, cardiovascular disease and gout.

Pears: Healthy, low in calories and fat

Pears are not only healthy, but also relatively low in calories. 100 grams of pome fruit contain only 55 calories. At the same time, 100 grams of pears have just 0.3 grams of fat. That’s why you can eat pears as a snack even if you want or need to eat a low-fat diet.

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Healthy Plum: Calories, Nutritional Values and More

Plums are low in calories and very healthy. Because the nutritional values ​​​​of fresh plums are quite good and make the fruit a healthy snack for the summer.

Plums: calories and all nutritional values

Plums are one of the most popular summer fruits. The elongated, violet plums are ideal for preserving and for various dishes (see below). The calories and nutritional values ​​differ depending on whether the plums are fresh or dried.

Nutritional values ​​for fresh plums:
Calories: 46 calories
Protein: 0.7g
Fat: 0.28g
Carbohydrates: 11.42g
of which sugar: 9.92g
Fiber: 1.4g

Dried plums: nutritional table

Nutritional values ​​for dried plums:
Calories: 240 calories
Protein: 2.18g
Fat: 0.38g
Carbohydrates: 63.88g
of which sugar: 38.13g
Fiber: 7.1g
Plums have significantly fewer calories than, for example, grapes (68 kcal/100g) and also significantly less sugar (grapes: 15.4g/100g). This makes the plums very healthy.

At around 86 percent, plums have a higher water content than other types of fruit. You should take this into account when using it, for example when baking a plum cake. Here it can make sense to pre-bake the base, because the plums lose liquid and the cake base may not rise.

Effect of plums on health

In recent years, scientists have repeatedly examined plums and analyzed their effects on health.

Animal experiments in 2005 proved that dried plums are effective against osteoporosis. However, it is still unclear which ingredients are responsible for this (study).
In plums – especially in dried plums – there are larger amounts of sorbitol. This is the natural sugar alcohol in fructose, which can lead to digestive problems.
Plums contain the messenger substance serotonin, which is also known as the “happiness hormone”. It lifts the mood and ensures well-being.
Scientists have also detected the hormone ghrelin in plums, which is otherwise only produced by animals. It stimulates the appetite – also in humans (study).
In a fairly small study, scientists found that plum juice increased cognitive performance in rats. This effect did not occur with dried plums.

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Corn: Calories and Nutritional Facts of Cooked and Uncooked Corn

Corn is high in calories compared to other vegetables. It also provides the body with a number of important vitamins and minerals. Here you can find out everything about the nutritional values ​​​​of corn.

How many calories are in corn?

Corn is often part of our menu: Whether as a delicious side dish or as roasted corn on the cob from the grill – you can prepare the small yellow grains in a variety of ways. But how many calories does corn have?

100 grams of fresh cooked corn has around 90 calories. This makes it one of the most calorie-rich vegetables. Depending on how the corn was processed, the number of calories it contains will vary.
Canned Corn: 80 calories
dried corn: 350 calories
Grilled corn on the cob: 93 calories
Roasted Corn (salted): 434 calories
Popcorn is used to make popcorn. Unsweetened, 100 grams of this snack has 330 calories. However, popcorn often still contains fat or sugar, which can increase the calorie content per 100 grams to up to 400 calories.

Corn and its nutritional values

Not only is corn high in calories, it’s also packed with a variety of nutritional values. However, it consists of 72 percent water. Other ingredients in the corn kernels are fat (1.2 grams per hundred grams), proteins (3.3 grams) and carbohydrates (15.7 grams). Corn also contains many vitamins and minerals:
Vitamin A: Vitamin A not only strengthens your vision, but also your bones and your immune system.
various B vitamins
Vitamin C: Vitamin C strengthens your immune system and protects your body from the influence of free radicals.
Vitamin E: Also known as the “fertility vitamin” it supports fat metabolism.
Iron: Your body needs to absorb enough iron so that oxygen can be transported through your blood.
Sodium: Sodium conducts nerve impulses, controls your heart rhythm and ensures that all movements of your body work properly.
Calcium: Your body needs calcium to strengthen bones, teeth and cell walls.
Potassium: Just as important for your muscles as magnesium
Zinc: Strengthens the immune system and promotes wound healing
Phosphorus, the most important component of your bones
Last but not least, various essential amino acids are also found in corn. They are particularly important for the daily metabolism.

Tip: If you buy frozen corn, the vitamin and mineral content is higher than, for example, canned corn. However, cooling always costs additional energy – so it is most sustainable to prepare corn fresh when it is in season.

carbohydrates in corn

The 15.7 grams of carbohydrates found in corn include glucose, fructose, and sucrose. These ensure, among other things, that fresh corn tastes very sweet. The more time that elapses after harvest, the more sugar is eventually converted to starch and the less sweet the grains taste.

Good for digestion: dietary fiber in corn

Even though corn is relatively high in calories and carbohydrates, its nutritional values ​​make it a healthy meal. The many dietary fibers in the corn kernels in particular contribute to this. Dietary fibers are called indigestible components of food that swell up in the intestine. According to a study, corn products have a prebiotic effect – they ensure that the benign bacteria in your intestines multiply better. This is how corn can stimulate your digestion.

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