Healthiest fries ranked: Which type is least likely to ruin your diet?
How to eat your favorite dish without harming your health (photo: magnific)
Most people love french fries and are ready to add them to almost every dish. This popular side dish is often associated with unhealthy eating, the risk of obesity, and cardiovascular problems.
However, British dietitian and healthy eating author Rob Hobson claims that beloved potatoes can be part of a balanced diet. Daily Mail explains how to eat potatoes without harm.
Most dangerous options for your figure
According to him, the main difference lies in the cutting method, the amount of oil absorbed, and the cooking technique. The specialist analyzed the most popular types of this dish and created a detailed ranking of their nutritional value.
Classic French fries, which we are used to buying at popular fast-food chains, received the lowest score from the expert—only 2 out of 5. Due to the very thin cut, they act like a real sponge, absorbing the maximum amount of oil during deep frying.
100 grams of such a product contain as many as 290 calories and over 14 grams of fat. In addition, it is usually served with sugary carbonated drinks and calorie-laden burgers, which instantly turns lunch into a heavy ordeal for the body.
Also among the outsiders of the ranking is restaurant triple-cooked potatoes. They are first boiled, then fried twice at different temperatures to achieve a perfectly crispy crust. Although they have a slightly lower calorie content (180 calories), they contain a very high amount of dangerous saturated fats.
The dietitian advises treating such a dish exclusively as a rare restaurant delicacy, rather than as a daily side dish.
Which potatoes do not harm your figure
The highest score of 5 points was given to potatoes cooked and served with the skin on. It is in the skin that the maximum amount of plant fiber and beneficial minerals, including potassium, is preserved. 100 grams of this dish contain 155 calories, only 3 grams of fat, and a record 4.2 grams of fiber, which provides a long-lasting feeling of fullness and supports healthy digestion.
The expert gave a high score of 4 points to potato wedges (country-style potatoes). They turned out to be the least caloric option among all those tested—only 120 calories per 100 grams. They are usually baked in the oven with spices, rather than fried in a large amount of boiling oil, which makes them absolutely safe for those watching their weight.
Popular sweet potato fries also received 4 points. Although they are not much more dietary than regular potatoes with skin (153 calories and 0.8 grams of fat), they are an excellent source of beta-carotene. This element is converted in the body into the important vitamin A, which strengthens immunity and helps maintain sharp vision.
Middle ground and supermarket convenience foods
Frozen potatoes for baking in the oven or modern air fryer are a great compromise between convenience and health benefits. They require minimal added oil, so they contain about 190 calories and 5 grams of fat. This is a quick and fairly dietary option for a home dinner, provided the other components of the meal are chosen correctly.
Traditional thick-cut chips, often served in European pubs, contain less fat than thin fries because thicker pieces physically absorb less oil. However, their main danger lies in the huge portion sizes. In restaurants, you are rarely served exactly 100 grams, so it is worth sharing such a dish with a friend.
Main rules
Summarizing his research, Rob Hobson emphasized several fundamental rules. When buying convenience foods in the store, always choose products with the shortest ingredient list. This will help you avoid ultra-processed foods with artificial preservatives and flavor enhancers.
The most important controlling factor remains the size of your plate. Even the healthiest baked potatoes can easily become an enemy of a slim figure if you eat too many of them and generously pour fatty mayonnaise sauce over them.
The dietitian reminds that potatoes are a carbohydrate side dish that must be combined with quality protein (fish, poultry, or meat) and plenty of fresh vegetable salads.
It is this proper balance that will allow you to enjoy your favorite taste without any guilt or health risks.
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