Potatoes are considered one of the most common and beloved carbohydrates, and of course during Passover their consumption increases. They are available, cheap, filling and tasty – but it is important to know – their health impact changes significantly according to the preparation method. Baked? Boiled? Fried? Mashed with cream? The calories, satiety, glycemic index and nutritional values – all of these change, sometimes significantly.
What is the healthiest way to prepare a potato? Boiled: When boiling a potato in water, some of its minerals (such as potassium) pass into the water. If you pour out the cooking water, you lose important components. On the other hand, this is the lowest-fat method. The glycemic index of a boiled potato is high, and therefore less suitable for diabetics – but if you cool it, "resistant starch" is formed, which slows absorption and improves the metabolic effect. (There is no recommendation here to eat a cold potato from the refrigerator under any circumstances!!! For general knowledge only).
Baked in the oven: Unlike boiling, here all the components are preserved inside the potato – including potassium. This is a great preparation method, especially when leaving the skin on (which contains dietary fiber). Another advantage – no oil is needed. The glycemic index is still high but lower compared to a boiled potato.
Fried fries: When frying potatoes – they absorb like a sponge. Depending on the frying time and the size of the strips, one potato can turn into 600 calories.
If it is store-bought frozen fries for oven preparation – the fat content is lower (about 5%), but the feeling of satiety is usually lower as well.
Recently there have been studies showing that the browning of carbohydrates during frying potatoes creates acrylamides, which are carcinogenic substances, and not only that – a study published in The American Journal of Clinical Nutrition showed that high consumption of fried potatoes increases the risk of developing type 2 diabetes, especially in overweight women.
And suppose we still choose to fry – which oil is recommended? And which oil is the healthiest in general?
Roasted (with a little oil): Roasting in the oven with a little oil (one tablespoon for a whole tray) preserves most of the components, adds a little fat, and creates a wonderful texture.
If you leave the skin on – you also get an addition of fiber.
Mashed: In most recipes, butter, cream or oil are added – and this doubles the number of calories. Even if the base is boiled, the additions make the mash less suitable for those trying to reduce saturated fat or calories.
Comparison to other side dishes: Potatoes contain starch that breaks down quickly – and therefore even if they are filling "on the spot", the feeling of satiety does not last long. Compared to pasta, rice or bread – they cause a faster rise in blood sugar levels.
In my opinion, this data is not really significant and that is because potatoes are usually not consumed on their own (as happens on Lag BaOmer for example), but as part of a meal – which also includes dietary fiber from a vegetable salad, also proteins and fats (from chicken or fish or beef), and in such a case – the digestion of the meal occurs according to all its components and not only according to the values of the potato alone. Therefore, when a potato is consumed as part of a full meal there is no significance to its high glycemic index, this index is canceled out by other nutritional components.
Calories and common mistakes:
- A small potato (half a cup) = one carbohydrate serving.
- Mashed potato with butter/cream – will usually include double the calories of a simple mash serving.
- Fried fries = 5-6 carbohydrate servings (!).
- A large whole baked potato – also equals 2-3 servings.
What else should you know about potatoes?
Rich in potassium – good for diarrhea: Potatoes contain a high amount of potassium, and are therefore recommended after vomiting or diarrhea. Note: When it is not possible to eat – you can even drink the cooking water (if it was not salted).
Contains vitamin C – but depends on the preparation method: A potato contains more vitamin C than bananas, plums and even apples – but prolonged cooking breaks down a large part of it. Short frying (like in fries) leaves more vitamin C than long cooking for mash.
Store in the dark only: Light causes potatoes to develop a green skin – a sign of the formation of toxic substances (phytoalexins). If there is green – peel off a centimeter of the skin or prefer to throw it away. Store in a cool, dry and dark place.