Boil, steam, retain all natural nutrients
Boiling is one of the simplest and healthiest ways. Some studies show that eating boiled potatoes regularly does not increase the risk of type 2 diabetes, as opposed to french fries. To limit mineral loss, keep the skin intact when boiling because most of the fiber and potassium are concentrated in this layer.
Steaming is also rated higher for its ability to preserve nutrients. According to Dr. Eric Rimm, professor of epidemiology and nutrition at T.H. Chan School of Public Health, Harvard University, USA, the method of cooking with little or no fat, moderate temperature will help limit the formation of compounds harmful to cardiovascular health and metabolism. Steaming does not require oil, reduces excess energy and avoids creating harmful substances when cooking at high temperatures.
Baking, grinding, healthy variations instead of frying
Baking whole tubers with the skin in the oven or microwave helps increase the content of antioxidants, while limiting vitamin C and potassium loss. However, experts recommend not adding butter, fresh cream, cheese or bacon after baking because it will increase saturated fat. It can be replaced by low-fat yogurt, avocado oil or adding vegetables such as carrots, zucchini to increase fiber.
With mashed potatoes, you should use low-fat milk or unsweetened vegetable milk instead of ice cream and butter. Mixing in mashed broccoli is a way to increase mass and fiber without significantly increasing energy.
In addition, frying in an oil-free fryer is considered a better option than deep frying, which can reduce up to 80% fat and limit the formation of acrylamide, a compound that occurs when starchy foods are cooked at high temperatures.
Experts also recommend allowing potatoes to cool after cooking to increase resistant starch, support weight and blood sugar control. Avoid frying deep in oil as it can reduce nutritional value and create an advanced terminal glycation product that harms cells.
