Tricks for cooking potatoes and making them healthy

Potatoes are one of the most delicious tubers, although they aren't always prepared healthily. Most recipes add salt and fat, which diminishes their nutritional value.

But this isn't a reason to eliminate them from your diet; it's just the opportunity you've been waiting for to learn how to cook them. In this article, we explain how to cook them step by step.

With a history dating back more than 7,000 years, potatoes are a versatile food in the kitchen. However, according to the Mayo Clinic, their popularity has been affected by the way they are prepared in restaurant chains and the ultra-processed food industry.

An article from The Nutrition Source , a specialized website from Harvard University, points out that the cause of their "bad reputation" is precisely the way they are prepared: with sodium, fat, oils, artificial spices, etc.

And naturally, Some people tend to exclude them because of their starch content. As explained on the UC Davis Health Medical Center blog, this carbohydrate is broken down by the body into glucose and then used as energy.

In fact, in many kitchens it is common to serve side dishes of rice, pasta, and potatoes to provide satiety, and it's all due to the presence of starch.

They're not a bad tuber! Mayo Clinic experts clarify that potatoes are also source of healthy carbohydrates, protein, potassium and vitamin C. And if that were not enough, they are low in calories, contain no fat, cholesterol or sodium.

If you're someone who leads a fit lifestyle or is looking for a healthy diet for health reasons, don't be afraid of potatoes! You'll be surprised to learn the many benefits they have, for example:

• They improve intestinal health because they promote the production of short-chain fatty acids, which can help reduce inflammation.
• They are rich in potassium, a mineral that strengthens the nerves, muscles, kidneys and heart.
• Eating them with the skin, along with other fiber-rich foods, can help reduce constipation.

The secret to getting the most out of potatoes is how they're prepared, the varieties they're used in, and the foods they're paired with.

In this sense, UC Davis Health explains that the darker this tuber is, the more antioxidants it provides, including anthocyanins, which can even prevent heart disease .

Young or new potatoes (i.e., those harvested early) generally have a higher percentage of amylose than mature potatoes. Therefore, they are best consumed when freshly harvested.

Additionally, The Nutrition Source article recommends cooking them with healthy fats, such as olive oil. This product also slows glucose absorption and provides a beneficial fat profile for the body.

Other tips you can follow to cook potatoes in a healthy way are:

• For baked potatoes, replace butter or sour cream with nutritious toppings like plain Greek yogurt and top with beans, steamed broccoli, and a sprinkle of grated cheese.
• For a healthy puree, add water or broth instead of butter, which will give it a smooth consistency.

Regarding its incorporation into the daily diet, an article from the specialized portal EatingWell highlights the importance of Moderate consumption of potatoes, as they have a relatively high glycemic index.

This can cause high blood sugar, especially in people with diabetes. Excessive intake also causes abdominal pain, bloating, and digestive problems.

For safe consumption:

• Cook the potatoes whole and steam until tender. Do not add salt, butter, or fat.
• Boil them over low heat until they soften.
• Roast them in the oven along with other vegetables.
• If you want French fries, use the air fryer to achieve a crispy texture without excess fat.

Potatoes are not the enemy of a healthy diet. By choosing young varieties, opting for healthy cooking methods, and consuming them in moderation, you can enjoy their flavor and obtain their nutrients.

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