AMMAN — Potatoes are a common staple often caught in the debate between being labeled a "harmful carb" or a healthy ingredient. In reality, potatoes can be a nutritious part of a balanced diet, as they are rich in fiber, potassium, vitamin C, and antioxidants. However, the preparation method is the decisive factor in determining whether they are beneficial or less healthy.
اضافة اعلان
According to nutrition experts in a report published by VeryWellHealth and cited by Al Arabiya, here are four of the healthiest ways to consume potatoes:
1. Boiling
Research suggests that regular consumption of boiled potatoes is not associated with an increased risk of Type 2 diabetes, unlike fried potatoes. Boiling preserves the water content within the potato, which reduces the concentration of natural sugars compared to baking or roasting, potentially helping to manage blood sugar spikes. To maximize benefits, it is recommended to boil them with the skin on, as the peel contains a significant portion of fiber and minerals and prevents nutrient loss in the boiling water.
2. Steaming
Steaming is considered one of the best methods for nutrient retention because it minimizes the leaching of vitamins and minerals compared to boiling. This method requires no added oils, keeping calories low and avoiding the formation of harmful compounds that occur at very high temperatures. As with boiling, keeping the skin intact is preferred to preserve fiber and potassium.
3. Baking
Baking potatoes in the oven—or even the microwave—with the skin on helps retain vitamin C and potassium while boosting antioxidant content. However, the healthiness of this method depends on the toppings. Butter, heavy cream, full-fat cheese, and bacon can turn this meal into a high-fat, high-calorie option. Instead, consider adding grated vegetables like zucchini or carrots, or use low-fat yogurt as a substitute for sour cream.
4. Healthy Mashing
Mashing boiled potatoes provides a nutrient-rich dish, provided you avoid large amounts of butter or cream. For a healthier mash, use low-fat or unsweetened plant-based milk. You can also blend cooked cauliflower with the potatoes to increase fiber and reduce calories without significantly affecting the texture.
What About Air Frying?
Air frying is a superior alternative to deep frying, as it significantly reduces fat content. Some studies also indicate that air frying lowers the formation of acrylamide, a chemical that forms in starchy foods when exposed to extremely high heat.
Additional Pro-Tips:
Season Wisely: Use herbs and spices instead of excessive salt.
The "Resistant Starch" Trick: Let potatoes cool after cooking to increase their content of resistant starch, which supports gut health and weight management.
Avoid Deep Frying: Minimize deep-fried options as much as possible to maintain cardiovascular health.
