Saturday 14/March/2026 – 06:02 AM
Potatoes are a common food that many people disagree about whether they are considered “bad starches” or a healthy ingredient. The truth is that potatoes can be a nutritious part of a balanced diet, as they contain fiber, potassium, vitamin C, and antioxidant compounds. However, the method of preparation is the decisive factor that determines whether they are beneficial or less healthy.
Healthy ways to eat potatoes
1. Boiling
Research has indicated that eating boiled potatoes regularly is not associated with an increased risk of type 2 diabetes, unlike fried potatoes.
Boiling maintains the water content within the potatoes, which reduces the concentration of natural sugars compared to baking or roasting, and thus may help control the rapid rise in blood sugar. To get the most benefit, it is recommended to boil them with their skin on, as the skin contains a large percentage of fiber and minerals, and this also reduces the loss of nutrients in the boiling water.
2. Steam cooking
Steaming is one of the best ways to preserve nutrients, because it reduces the leaching of vitamins and minerals compared to boiling. It also does not require the addition of oils, which reduces calories and avoids the formation of compounds that may form when cooking at very high temperatures. Like boiling, it is preferable to cook potatoes with their skins on to preserve fiber and potassium.
3. Baking
Baking potatoes in the oven or even in the microwave with the skin helps preserve vitamin C and potassium, and boosts their antioxidant content. But maintaining the healthy nature of this method depends on additives. Butter, cream, fatty cheese, and bacon may turn a meal into a high-fat, high-calorie option. Alternatively, you can add grated vegetables such as zucchini or carrots, or use low-fat yogurt instead of sour cream.
