Potatoes remain one of the most popular foods, but their impact on health directly depends on the cooking method. Proper preparation helps preserve beneficial properties and reduce the burden on the body.
Expert: Ekaterina Titova, nutrition specialist
The Most Beneficial Cooking Methods
The most favorable options include boiled, baked, and steamed potatoes, especially with the skin on and in large pieces.
These methods help preserve potassium, vitamin C, and resistant starch — a substance that supports gut microflora and promotes easier carbohydrate absorption.
From a digestive standpoint, such dishes are considered light: they do not overload the pancreas, do not cause sharp spikes in blood sugar, and are suitable even for people with chronic gastrointestinal diseases in remission.
Conditionally Neutral Options
Mashed and stewed potatoes can be both beneficial and harmful — it all depends on the ingredients.
Mashed potatoes made with water and a small amount of vegetable or butter oil remain an acceptable option. However, adding large amounts of oil, milk, or margarine significantly increases the calorie content and burden on the body.
Stewed potatoes can also be a light dish if prepared with vegetables and minimal fat. In combination with fatty sauces or meat gravy, it becomes heavier for digestion.
Harmful Cooking Methods
Fried potatoes, as well as dishes like potato pancakes and fritters, are considered less beneficial options.
When frying, potatoes absorb a large amount of oil, and high temperatures lead to the formation of harmful compounds. This increases the burden on the liver, pancreas, and stomach, as well as worsens the digestion process.
Additional ingredients such as flour and eggs make these dishes even more calorie-dense and heavy.
The Most Undesirable Products
French fries and chips are considered the most unfavorable for health.
They are prepared in deep fryers using repeatedly heated oil, which leads to the accumulation of trans fats and other harmful substances. Additionally, these products contain a large amount of salt.
As a result, not only the digestive organs suffer, but also the cardiovascular system, as well as metabolism as a whole.
Practical Recommendations
To ensure that potatoes are beneficial, specialists recommend following simple rules:
- prefer boiling, baking, and steaming;
- limit the amount of salt and fats;
- choose vegetable oils in moderation;
- combine potatoes with vegetables and herbs, rather than heavy meat dishes.
During exacerbations of gastrointestinal diseases, it is advisable to opt for the most gentle options — for example, boiled potatoes or mashed potatoes made with water.
Conclusion
Potatoes themselves are not a harmful product. Their impact on the body is determined by the cooking method and combination with other ingredients.
A thoughtful approach allows for the preservation of their beneficial properties and makes them a safe part of the diet.
