4 ways to cook potatoes for maximum health benefits

Boiled

According to The BMJ, regular consumption of boiled potatoes is not associated with an increased risk of developing type 2 diabetes, unlike regular consumption of French fries.

Boiled potatoes have a lower glycemic index, which measures how quickly food raises blood sugar after eating, compared to baked or fried potatoes. This is because those cooking methods can reduce water content and concentrate natural sugars.

When boiling, it’s best to leave the skin on whenever possible to retain as many nutrients as possible. This helps prevent essential minerals from leaching into the boiling water.

Steamed

Unlike boiling, which has a higher potential for washing out micronutrients, steaming allows nutrients like fiber and potassium to remain intact under the skin.

Steaming also requires no oil, which can help reduce overall calorie content and avoid potentially harmful compounds that form during high-temperature cooking methods such as frying or grilling.

The American Diabetes Association notes that eating steamed potatoes can improve diet quality for people with diabetes.

As with boiling, always steam potatoes with the skin on, since most fiber is found there.

Baked

According to Nutrients, baking potatoes (in the oven or microwave) with the skin on can help increase antioxidant intake and prevent the loss of other nutrients, such as vitamin C and potassium.

However, to keep this method healthy, avoid adding typical toppings like butter, cream, cheese, bacon, or other high-fat ingredients.

Instead, top baked potatoes with vegetables such as grated carrots or zucchini to make the dish more filling while increasing fiber and water content and reducing calories.

Mashed

Mashing boiled potatoes can provide a variety of nutrients, but the benefits may be reduced if you add butter, heavy cream, or cheese.

Instead, use skim milk or plant-based alternatives to make creamy mashed potatoes without excess fat.

You can also add vegetables, such as cauliflower, to increase volume and fiber content.

Tips for including potatoes in your diet

Potatoes can be an incredibly versatile addition to meals. To maximize their benefits, follow these tips:

• Season potatoes with herbs and spices instead of salt and butter

• Replace sour cream with low-fat yogurt or avocado oil

• Cool cooked potatoes to increase resistant starch, which may aid weight control

• Store potatoes in a cool, dry place to preserve quality

• Add diced boiled potatoes to stews, soups, and casseroles to boost nutritional value

• Avoid frying potatoes, as this reduces their nutritional value and can create compounds that damage cells

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.