Recommendations From Diet Experts, Here's How To Cook Potatoes The Most Appropriate

Illustration of how to cook potatoes for a diet (Freepik / stokking)

JAKARTA - Potatoes are a familiar food ingredient for those who are on a diet. In fact, potatoes are the number 4 most consumed food ingredient in the world. There are various ways to cook potatoes, from making fried chili sauce to become the main menu in the diet.

Did you know that the best way to cook potatoes for your diet is none other than baking? Yes, according to dietitian Holly Klamer, RD prepares the healthiest potatoes in their purest form and baked with the skin.

The process of baking potatoes is the only way to minimize nutrient loss. Reporting from Calorie Secrets, Wednesday, March 31, compared to fried potatoes, it's better to roast. The second way to process potatoes for diet and not reduce the nutrients they contain is by boiling.

The way to boil is still in the same condition as the baked potato, which is boiled with the skin or without peeling it.

Now, a further recommendation, avoid boiling potatoes together with other vegetables. Because when boiled with other vegetables, the B vitamins and vitamin C in potatoes will be lost in the cooking water.

When boiling it, try to use as little time as possible so that the nutrients are not lost. Also avoid cooking potatoes over high heat. When it's soft, remove the potatoes immediately so they are not too mushy.

For important information, potatoes contain high carbohydrates. This means that it contains a high glycemic index and it is not advisable to eat too many potatoes for people with type 2 diabetes. Now, potatoes with the highest glycemic index when processed into mess potatoes or mashed potatoes.

To recognize an increase in the glycemic index in potatoes, usually the more processing it is, the higher the glycemic index. For example, mashed potatoes will have a higher glycemic index than baked potatoes.

What is rarely recognized is the benefits of potato skins. Potato skins are high in fiber and can help lower the glycemic value in them. In addition, also consider eating portions to keep the glycemic load in the body stable.

Serving size is important, but so far it has not been proven that eating potatoes can increase weight gain. A 2014 study found that 90 people divided into three diet groups were asked to eat potatoes for 12 weeks.

As a result, all diet participants did not experience weight gain but instead weight loss and changes in body composition. This means that potatoes do not spoil the diet program if used as a daily menu.

So, to overcome the boredom of consuming potatoes every day, you can make variations with sweet potatoes, both orange and purple.