The Effects of The Different Cooking Methods on the Nutritional Profile of Potatoes
In itself, the potato is a virtual powerhouse of nutrients, boasting high levels of such important nutrients as the very protective Vitamin C, the blood-forming iron and the energy-releasing B vitamins.
Potatoes also contain phosphorus, potassium, magnesium, folate, pantothenic acid and riboflavin.
These vitamins and minerals are accompanied with dietary fiber and antioxidants which work together to nourish, protect, cleanse and heal the body.
It is unfortunate, then, that such excellent nutritional profile is spoiled by subjecting the potatoes to cooking methods which either strip away the healthy nutrients or add unhealthy substances.
Is it not often the case that potatoes are deep fried and salted too generously? Or they may be baked, alright, but topped with too much cream or cheese.
It is thus important to know the effects of the different cooking methods on the nutritional profile of potatoes so that we can get the most out of these very healthy vegetables.
First and foremost, it is important to know that there is no way we can consume raw potatoes.
The starch in raw potatoes simply cannot be digested by the human body.
Thus, potatoes have to be either boiled, baked or fried.
Realize, too, that each preparation method results in some loss of nutrients.
Some of the proteins and dietary fiber, for instance, can be lost due to either leaching of nutrients into the water during boiling, leaching into the oil during frying or denaturation of the proteins by heat or chemical oxidation.
Boiling In everyday homemade meals, boiling is the most common preparation method being employed.
This method causes a significant loss of ascorbic acid or Vitamin C, especially when the potatoes are peeled before boiling.
Some of the other nutrients also leach into the water.
You can better preserve the nutrients in potatoes by just leaving the skin alone as Vitamin C abounds in the skin and in the flesh just beneath the skin.
The obvious advantages with boiling is that there is less salt used and virtually no fat is added, unless the boiled potato is later garnished with fatty toppings.
Baking Baking is another common preparation method being used in both homemade and commercial potato dishes.
Because baking involves higher temperatures than boiling, it results in higher losses of the heat-labile Vitamin C.
A comforting thought about baking, however, is that it results in smaller losses of the other heat-resistant nutrients as there is no water into which these nutrients can leach.
As in boiling, preservation of nutrients can be accomplished more by keeping the skin on.
The downside to baking is that many baked potato dishes are added with too much cheese or milk which load the body with saturated fats.
Here's what you can do--bake healthier dishes by using low-fat milk and cheese.
Frying Frying is probably the most common cooking method employed in commercial potato dishes such as potato chips and French fries.
Of all the cooking methods, frying is the one which results in the most significant loss of nutrients.
Even short durations of frying subject the potatoes to temperatures of about 350 degrees F which denatures some of the proteins and destroys Vitamin C.
In addition, frying causes much of the other nutrients to leach into the oil.
There is also the major concern of too much fat and salt.
It appears, then, that boiling and baking are the healthier cooking methods to use and frying is the most unhealthy one.
It also helps to lessen the salt and just add more flavor by using more herbs and spices instead.
As for the concern on fats, you can use low-fat varieties of milk and cheese or yogurt and use healthier oils such as olive oil.
Potatoes also contain phosphorus, potassium, magnesium, folate, pantothenic acid and riboflavin.
These vitamins and minerals are accompanied with dietary fiber and antioxidants which work together to nourish, protect, cleanse and heal the body.
It is unfortunate, then, that such excellent nutritional profile is spoiled by subjecting the potatoes to cooking methods which either strip away the healthy nutrients or add unhealthy substances.
Is it not often the case that potatoes are deep fried and salted too generously? Or they may be baked, alright, but topped with too much cream or cheese.
It is thus important to know the effects of the different cooking methods on the nutritional profile of potatoes so that we can get the most out of these very healthy vegetables.
First and foremost, it is important to know that there is no way we can consume raw potatoes.
The starch in raw potatoes simply cannot be digested by the human body.
Thus, potatoes have to be either boiled, baked or fried.
Realize, too, that each preparation method results in some loss of nutrients.
Some of the proteins and dietary fiber, for instance, can be lost due to either leaching of nutrients into the water during boiling, leaching into the oil during frying or denaturation of the proteins by heat or chemical oxidation.
Boiling In everyday homemade meals, boiling is the most common preparation method being employed.
This method causes a significant loss of ascorbic acid or Vitamin C, especially when the potatoes are peeled before boiling.
Some of the other nutrients also leach into the water.
You can better preserve the nutrients in potatoes by just leaving the skin alone as Vitamin C abounds in the skin and in the flesh just beneath the skin.
The obvious advantages with boiling is that there is less salt used and virtually no fat is added, unless the boiled potato is later garnished with fatty toppings.
Baking Baking is another common preparation method being used in both homemade and commercial potato dishes.
Because baking involves higher temperatures than boiling, it results in higher losses of the heat-labile Vitamin C.
A comforting thought about baking, however, is that it results in smaller losses of the other heat-resistant nutrients as there is no water into which these nutrients can leach.
As in boiling, preservation of nutrients can be accomplished more by keeping the skin on.
The downside to baking is that many baked potato dishes are added with too much cheese or milk which load the body with saturated fats.
Here's what you can do--bake healthier dishes by using low-fat milk and cheese.
Frying Frying is probably the most common cooking method employed in commercial potato dishes such as potato chips and French fries.
Of all the cooking methods, frying is the one which results in the most significant loss of nutrients.
Even short durations of frying subject the potatoes to temperatures of about 350 degrees F which denatures some of the proteins and destroys Vitamin C.
In addition, frying causes much of the other nutrients to leach into the oil.
There is also the major concern of too much fat and salt.
It appears, then, that boiling and baking are the healthier cooking methods to use and frying is the most unhealthy one.
It also helps to lessen the salt and just add more flavor by using more herbs and spices instead.
As for the concern on fats, you can use low-fat varieties of milk and cheese or yogurt and use healthier oils such as olive oil.
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