Potatoes are a staple in British diets, but did you know that how you cook them can significantly impact their nutritional value? Experts have revealed the best and worst ways to prepare potatoes to maximise health benefits and minimise risks.
Why Cooking Method Matters
Research shows that certain cooking techniques can destroy valuable nutrients in potatoes while others may create harmful compounds like acrylamide, which has been linked to cancer in animal studies.
The Best Cooking Methods
Nutritionists recommend these preparation methods to preserve nutrients:
- Boiling with skin on: This method helps retain water-soluble vitamins like vitamin C and B vitamins.
- Steaming: Gentle steaming preserves more nutrients than boiling and maintains texture.
- Microwaving: A quick and efficient way to cook potatoes while keeping nutrients intact.
Methods to Avoid
These cooking techniques may reduce nutritional value or create harmful compounds:
- Deep frying: Creates acrylamide and adds unhealthy fats.
- Over-roasting: Can destroy nutrients and increase acrylamide formation.
- Peeling before cooking: Removes valuable fibre and nutrients concentrated in the skin.
Expert Tips for Healthier Potatoes
Food scientists suggest these additional tips for healthier potato preparation:
- Store potatoes in a cool, dark place to prevent sprouting.
- Choose smaller potatoes which tend to have more concentrated nutrients.
- Allow cooked potatoes to cool before reheating to reduce starch digestibility.
- Combine potatoes with vitamin C-rich foods to enhance iron absorption.
By following these simple preparation methods, you can enjoy this versatile vegetable while getting the maximum nutritional benefits.
