The potato is one of the most flexible vegetables. They are an excellent source of fiber, vitamins, and other nutrients. Potatoes also contain resistant starch, which is a type of starch. This starch prolongs your sense of fullness by acting as soluble fiber. Boiling potatoes, according to nutritionists, is a great way to increase food intake without having to worry about gaining weight.
It can be used to make mashed potatoes and fries, among other potato preparations. What is the healthiest and tastiest way to cook the potatoes for these root vegetables? Let’s take a closer look.
How Can I Consume Potatoes Healthily?
Potatoes can be a wholesome and well-balanced part of a balanced meal when properly prepared. Some potato preparations are less nutrient-dense than raw potatoes. After baking, potatoes efficiently maintain the majority of the vitamins, proteins, fiber, and minerals that are included in them. Cooking considerably lowers the levels of vitamins B6 and C. Anthocyanins and carotenoids, however, recover from frying more quickly due to their higher antioxidant activity.
Many Health Benefits Of Potatoes
Let’s look at the benefits that potatoes bring to your health first. A medium-baked potato has 110 calories. They are a good source of vitamin C, B6, B6, and manganese. Potatoes also contain the anti-oxidant vitamin C. These substances have been shown in studies to delay or prevent specific forms of cell damage. They may also improve digestion, heart health, and blood pressure.
The accumulation of free radicals that increases the risk of developing chronic diseases like cancer, diabetes, or heart disease is one thing that potatoes help to prevent. In comparison to white potatoes, purple potatoes, for example, may contain up to four times as many antioxidants. They are therefore more effective in scavenging free radicals than white potatoes.
What Potato Consumption Practice Is Healthiest?
Potatoes are among the most filling foods. They can be prepared using several nutritious techniques, including baking and boiling. Avoid frying potatoes; this is the finest way to prepare them. Because of the oil it touches, it will have extra calories. The right way to cook potatoes, however, can curb hunger and promote weight loss. Unprocessed potatoes are the ideal kind to consume. Baking is the best way for preparing potatoes because it results in the least nutritional loss when compared to microwaves.
Microwave potato is the best way for them since it retains more of their nutritious content than boiling does. However, applying this method to a peeled potato may result in a large nutritional loss. The water absorbs water-soluble nutrients.
Here Are Some Healthier Ways To Cook Potatoes
In their skins, cook potatoes. When boiled, skinless potatoes may lose some of their nutritional value, including vitamins C and B vitamins. When steaming, use the least amount of water feasible. Baking potatoes with their skin on is the best way to prepare them. The purest type of potatoes is baked ones with the skin on or whole. This technique minimizes nutrient loss. To acquire a variety of antioxidants, eat potatoes in all colors, including white, orange, and purple. When white sweet potatoes are paired with orange, purple, and red sweet potatoes, the phytochemical content of blueberries and grapes will increase.
What to leave out: Ghee, bad fats like butter or oils, milk, cheese, or a lot of artificial tastes shouldn’t be used. Use olive oil to bake potatoes because it is healthy. To season food, use fresh or dried herbs. Don’t use too much salt.
One Final Observation
Eating a lot of potatoes is not recommended by dietitians. It is nearly hard to obtain all the necessary vitamins, minerals, and vital amino acids from a single meal. White potatoes and sweet potatoes can be combined to get there. Remember that potatoes are healthful if consumed in moderation.