KOMPAS.com – Potatoes are one of the food ingredients that are usually stocked at home. Potatoes can be an alternative food to replace rice.
Even though they are often considered unhealthy, potatoes can actually be a healthy choice, depending on how they are cooked.
The main factor that determines the health benefits of potatoes is the cooking method. The following are several healthy ways to cook potatoes, as well as the benefits you can get.
Also read: Chicken Stew Recipe, Add Potatoes
Health benefits of potatoes
Many people may be surprised to learn that potatoes are rich in essential nutrients. According to nutritionist Roxana Ehsani, potatoes contain potassium, vitamin C, fiber, protein and carbohydrates which provide energy.
Apart from that, potatoes also contain B vitamins, iron, magnesium, phosphorus, copper, and plant compounds such as flavonoids and phenolics.
These nutrients work together to support heart, bone, immune system, gut, metabolism and brain health.
The protein and fiber in potatoes also helps keep you feeling full longer and keeps blood sugar levels stable.
Also read: 4 Healthiest Ways to Cook Potatoes, There is Boiling
However, it’s important to remember that the most nutrients are concentrated in the potato skin. Peeling a potato removes most of its nutritional benefits, leaving behind easily digestible starch that can cause blood sugar spikes.
Various methods of cooking potatoes
The following are several methods of cooking potatoes:
Baked
Baked potatoes are one of the best and easiest ways to enjoy potatoes. This method does not require the addition of other ingredients, so it is healthier.
Baked potato skins also become crispy, encouraging many people to eat them, which increases nutritional intake.
Also read: Potato Steamed Chicken Recipe, Minimal Oil Side Dish for Those Who Have the Flu
However, be careful with toppings such as butter, cheese, or bacon which can add saturated fat. Alternatively, use vegetables such as broccoli or tomatoes as a healthy addition.
Boiled
Boiling potatoes is the simplest and healthiest method because it only uses water as a cooking medium. Cooking potatoes with the skin intact will retain their nutrients.
However, boiled potatoes are often used in less healthy recipes, such as mayonnaise-based potato salads.
Choose alternatives such as potato salad without mayonnaise or boiled potatoes with olive oil, salt and pepper.
Illustration of boiled potatoes.Roasted with oil (roasted)
Roasting potatoes in a healthy oil like olive or avocado can make for a delicious and nutritious dish.
Add spices such as turmeric, paprika, or rosemary to enhance the taste as well as the nutritional value. Avoid using butter or high saturated fats to reduce the risk of high cholesterol.
Also read: Don’t Store Potatoes in the Refrigerator, They Release Cancer-Triggering Compounds
Cooked with air fryer
The air fryer is a favorite kitchen tool because it can produce crispy potatoes without adding oil. This method is a very healthy option for enjoying potatoes with a satisfying texture.
- Choose healthy fats: Use olive oil or avocado instead of butter or animal fat.
- Avoid unhealthy ingredients: Reduce the use of cheese, cream and mayonnaise.
- Add nutrient-rich ingredients: Include vegetables, spices, and herbs to enhance flavor and nutrition.
- Keep the skin on: Potato skins are the main source of nutrition, so don’t peel them if possible.
- Temperature control: Avoid cooking potatoes for too long until they burn to avoid the formation of harmful compounds.
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