Dietitian Shares Healthiest Cooking Methods for Potatoes
A registered dietitian emphasizes that while potatoes are nutritious, the cooking method significantly impacts their health benefits. Healthier cooking methods such as baking, roasting, and steaming are recommended over frying to maintain their nutritional value. Eating the skin is also encouraged to maximize fiber intake, which supports gut health.
Potatoes are a beloved staple in many diets, but the way they are cooked can greatly influence their nutritional value. According to registered dietitian Natalie Rizzo, the cooking method is more crucial than the type of potato when it comes to maximizing health benefits. Potatoes are rich in vitamins and minerals, including potassium and vitamin C, but certain cooking methods can diminish these benefits. For those who frequently include potatoes in their meals, it is advisable to choose healthier cooking techniques.
Rizzo points out that while indulging in French fries or potato chips occasionally is fine, it is generally better to opt for methods that require less oil. Healthier options include baking, roasting, and steaming, which preserve the nutrients found in potatoes. Additionally, leaving the skin on when cooking can enhance the nutritional profile, as much of the fiber, which is beneficial for gut and heart health, is located in the skin.
White potatoes provide potassium and vitamin C, while orange sweet potatoes are high in beta-carotene, and Japanese sweet potatoes boast vitamins C and E. Although fried potatoes still count as a vegetable, the added calories and unhealthy fats can outweigh the benefits of the potato itself. Rizzo advises against excessive use of fats during cooking, as this can transform a healthy vegetable side into a calorie-dense dish high in saturated fats.
The healthiest ways to prepare potatoes include baking, boiling, steaming, and roasting, as these methods require minimal added fat. If fats are used, Rizzo recommends healthier oils like olive oil or canola oil. For those looking to incorporate potatoes into their diet in a nutritious way, keeping the skin on and choosing cooking methods that enhance rather than detract from their health benefits is key. This approach ensures that individuals can enjoy potatoes while maximizing their nutritional potential.
