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What form of potato is the healthiest: nutritionists reveal the secrets of the second bread
25.07.2024 02:10
Potatoes are an integral part of the diet of many people around the world.
This root vegetable is rich in nutrients and can be prepared in a variety of ways.
However, not all cooking methods are equally beneficial for health. Which type of potato retains the most beneficial properties?
Raw potatoes
Raw potatoes contain the maximum amount of nutrients. They retain all the vitamins, minerals and antioxidants.
However, eating raw potatoes can be dangerous due to the content of solanine, a toxic substance that is destroyed by heat treatment.
In addition, raw potatoes are difficult to digest and can cause digestive upset.
Boiled potatoes
Boiling is one of the healthiest ways to cook potatoes.
This method preserves most of the nutrients, especially if you cook the potatoes in their skins.
Boiled potatoes are rich in potassium, vitamin C and fiber. They are easily digested and do not contain additional fats that appear when frying.
Baked Potatoes
Baking potatoes in the oven is a great way to preserve their beneficial properties.
Baking preserves most of the vitamins and minerals in the skin. In addition, this method does not require adding oil, which makes the dish less caloric.
Baked potatoes are rich in antioxidants and have a low glycemic index, especially if refrigerated after cooking.
Mashed potatoes
Mashed potatoes can be healthy if prepared properly.
It is best to use low-fat or plant-based milk and minimize the amount of butter.
The puree is easily digestible and can be a good source of potassium and vitamin C.
However, it should be remembered that when potatoes are chopped, their glycemic index increases.
Fried potatoes
Fried potatoes, although delicious, are considered the least healthy way to cook potatoes.
Frying produces harmful compounds such as acrylamide and also adds a lot of oil, which significantly increases the calorie content of the dish.
In addition, at high temperatures, most vitamins and minerals are destroyed.
Potatoes in the microwave
Microwaving potatoes is a quick way to cook them while retaining most of their nutrients.
This is due to the short cooking time and minimal contact with water. However, it is important not to overcook the potatoes in the microwave to avoid loss of vitamins.
Potato chips
Potato chips, although popular, are the least healthy form of potato consumption.
They contain a large amount of salt and fat, and are almost devoid of nutrients due to intensive processing. Regular consumption of chips can have a negative impact on health.
Methods of preserving useful properties
To preserve the maximum beneficial properties of potatoes, it is recommended to cook them with the skin, minimize the cooking time and avoid adding large amounts of fat and salt.
It is also important to store potatoes properly - in a cool, dark place to prevent sprouting and the formation of solanine.
