Uncover the Secret of the Healthiest Potato Eating Method

Potatoes are very common foods, but many people don't know how to cook them better. Today, I will share the healthiest way to eat potatoes with everyone. I hope it will be helpful to everyone.

What is the healthiest way to eat potatoes?

Potatoes are highly nutritious foods, but incorrect eating methods will not only affect the nutrition of potatoes but may also be unfavorable to human health. Here are several eating methods I recommend:

Avoid frying: Fried potatoes are very delicious, but during the frying process of potatoes, unhealthy fats and harmful substances will be produced, increasing the burden on the cardiovascular system. Therefore, it is best to avoid frying. The healthiest way is to choose to steam, bake or boil potatoes, which can not only maintain the original taste of potatoes but also retain more nutrients.

Eat with the skin: Although the taste of potato skin is not very good, it contains rich dietary fiber and minerals. When eating, it is best to eat with the skin to help promote intestinal health and increase satiety.

Choose small potatoes: In fact, small potatoes are better. Compared with large potatoes, small potatoes have a lower starch content and are helpful for controlling blood sugar levels. If you are controlling your weight, small potatoes will be more suitable.

Combine with vegetables and protein foods: Potatoes are high-carbohydrate foods. Although they are rich in nutrition, they can provide limited nutrition. When eating, you can combine them with high-protein foods such as chicken breast, tofu and vegetables to maintain a balanced diet and avoid a rapid rise in blood sugar.

Avoid excessive processing: In daily life, avoid consuming too many processed potato foods, such as mashed potatoes and potato chips. These foods will add too many seasonings, salt and fat, reducing their health value.

What is the best way to eat potatoes for weight loss?

If you want potatoes to be more beneficial for weight loss, you need to pay attention to the following points:

Steam or boil potatoes

Compared with baked potatoes or fried potatoes, steaming or boiling potatoes is more beneficial for weight loss. Steaming or boiling potatoes can avoid excessive intake of oil and calories. At the same time, the dietary fiber in potatoes can also help enhance satiety and reduce the intake of other high-calorie foods.

Keep the potato skin

If you want potatoes to be more beneficial for weight loss, I recommend keeping the potato skin when eating. The potato skin contains a large amount of dietary fiber substances. This substance can promote digestion and enhance satiety, which is beneficial for weight loss.

Eat in moderation

Although potatoes are suitable for eating during weight loss, they are relatively high-carbohydrate foods. If you want a good weight loss effect, you must pay attention to eating in moderation to avoid excessive intake and cause obesity.

Avoid high-calorie ingredients

When eating potatoes, pay attention to avoiding combining with high-calorie ingredients such as cream, butter or heavy sauces. It is recommended to choose low-fat seasonings such as olive oil, lemon juice or herbal seasonings to keep the calories low.

Which is healthier, baked or boiled potatoes?

In fact, both baked potatoes and boiled potatoes are quite healthy, but I recommend boiled potatoes more.

From the perspective of cooking methods

Boiling potatoes is to boil potatoes in water without adding extra oil basically. It can retain the nutrition of potatoes to a large extent. At the same time, boiled potatoes are relatively light and have less burden on the stomach and intestines.

During the baking process of baked potatoes, if only a small amount of olive oil is used or they are baked directly without adding oil, it is also very healthy. However, if a large amount of oil is brushed on during baking or sauces with many additives are used, the degree of health will be greatly reduced.

From the perspective of nutrient loss

Boiling potatoes will lose a small amount of water-soluble vitamins in the water, but the overall retained nutrition is still very rich. During the high-temperature baking process of baked potatoes, a small part of heat-sensitive nutrients may be destroyed, but if the temperature and time are controlled well, the nutrient loss will not be too much.

In general, in fact, both baked potatoes and boiled potatoes are quite healthy, but I prefer boiled potatoes. Relatively speaking, without adding any seasonings, the taste is light.

What is the best way to cook potatoes to retain nutrients?

If you want to retain the nutrition of potatoes to the greatest extent, then the cooking method is very important. Steaming is the most recommended method.

Steaming can retain the water-soluble nutrients of potatoes to the greatest extent. At the same time, it can also keep the taste of potatoes unaffected. The method is also very healthy. Just wash the potatoes clean, don't peel them, and put them directly in a steamer. Steam them over medium heat for about 15 - 20 minutes. The potatoes made in this way have a soft and delicate taste.

Are potatoes healthier, raw or cooked?

In fact, cooked potatoes are healthier.

Many people have such a misunderstanding that raw potatoes can retain the nutrition of potatoes to the greatest extent, but in fact, raw potatoes contain some anti-nutritional substances, such as lectins and solanine. Eating too much may cause physical discomfort, such as nausea, vomiting and diarrhea. At the same time, the starch in raw potatoes is resistant starch, which is difficult for the stomach and intestines to digest and absorb. Therefore, it is not recommended to eat raw potatoes.

Cooked potatoes are different. After potatoes are cooked, the anti-nutritional substances in them will be destroyed and become safer. At the same time, the starch in cooked potatoes will also gelatinize and be more easily digested and absorbed by the human body, and can quickly provide energy for the human body.

So from the perspective of health and safety, cooked potatoes are better. However, don't eat too much. After all, potatoes have a high starch content. Eating too much can easily exceed the calorie limit.

What is the least healthiest way to cook a potato?

The unhealthiest way to cook potatoes is definitely frying.

Many people like to eat fried potatoes, but in fact, when potatoes are fried in oil, they will absorb a large amount of oil. These additional oils will cause the calories of potatoes to soar. Excessive consumption will lead to weight gain.

Secondly, during the frying process of potatoes, the original nutrients of potatoes, such as vitamin C and some B vitamins, will be largely destroyed; and in order to make fried potatoes taste better, a large amount of salt or other seasonings will be added. Excessive intake of salt is also not good for the body. It will increase the burden on the kidneys and may also cause problems such as high blood pressure.