Potatoes are a super versatile root vegetable with numerous nutritional benefits—and there are so many ways to cook them. Spuds can be mashed, fried, roasted, boiled, and so much more. And, that’s not even mentioning the toppings and seasonings that often come with potatoes. But, what’s the healthiest way to prepare potatoes for weight loss? We asked the experts.
To learn more, we spoke with Sara Barthel, a nutritionist, and Mackenzie Burgess, a registered dietitian nutritionist and recipe developer at Cheerful Choices. They agree that steaming and air frying are the healthiest ways to cook potatoes for weight loss. And, they also say that it’s best to opt for potatoes that are lower in carbohydrates, to cook with unsaturated fats like avocado oil, and to choose toppings and herbs that are low-calorie. Find out more below!
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Steaming And Air Frying Are The Healthiest Ways To Cook Potatoes
Despite popular claims, potatoes can be an amazing source of fiber and nutrients so they're beneficial for losing or maintaining a healthy weight. Burgess points out that, "Potatoes can be a great addition to a weight loss diet due to their high fiber content, which can help you feel full and satisfied while consuming fewer calories." Plus, potatoes are a great source of complex carbohydrates, which are higher in fiber and are digested more slowly than simple carbohydrates.
"According to The American Gut Project, the healthiest people have the most diverse gut bacteria and the best way to do that is to eat a wide variety of colorful produce! Look for red potatoes, purple potatoes, sweet potatoes, yams, and even white or yellow potatoes," Barthel says.
Burgess agrees and says that while all types of potatoes can be a part of a healthy diet for weight loss, sweet potatoes are by far the best. "Sweet potatoes are packed with beneficial nutrients like vitamin A, vitamin C, and manganese. They're also low in calories with just around 115 calories and 4 grams of satiating fiber per one medium sweet potato," she notes. And, sweet potatoes can also help reduce visceral fat.
And, when it comes to the healthiest way to cook potatoes for weight loss, Burgess and Barthel recommend steaming and air frying. These methods can help support weight loss because they require minimal amounts of oil when cooking. This can help preserve the nutrients within the potato.
"You can also try air-frying chopped potatoes to achieve a delicious, caramelized flavor," Burgess suggests. "Simply toss them in a bit of oil and spices and place [them] in an air fryer basket. Air fry at 400 degrees Fahrenheit for about 10-12 minutes, or until they’re crispy and golden brown."
Barthel highly recommends steaming potatoes. "Pro tip: if you cook and cool potatoes in advance, they turn into resistant starch," she says. "Essentially, this changes the structure of the starch so that it largely bypasses digestion and has less of an impact on blood sugar too, arriving at the colon where it becomes food for your healthy gut bacteria which produce an anti-inflammatory byproduct called short-chain fatty acids."
Then, she says, you can spice up your spuds with some anti-inflammatory toppings. "Top them with grass-fed ghee, the purified fat from butter (a great source of anti-inflammatory butyrate, and doesn't contain dairy proteins for those who are sensitive) and fresh onions, shallots, chives, fresh parsley, and some Himalayan or Celtic salt for added minerals. For sweet potatoes, swap the savory herbs for some cinnamon," Barthel adds. Not only is cinnamon a metabolism-boosting spice that adds a sweet taste, but doctors say that it could also help improve your memory and mood.
The Bottom Line
So, experts agree that steaming and air frying your potatoes is the best way to cook them for healthy weight loss. They also recommend cooking with minimal oil with unsaturated fats like avocado oil and choosing toppings and herbs that are low-calorie and anti-inflammatory. Plus, they say it's best to prioritize whole potatoes and sweet potatoes over white potatoes that are fried or potato chips. But, if you're still craving chips, check out the healthiest chips you can eat every day and still lose weight. And, keep in mind that even when it comes to healthy carbs like these, moderation is always key, so paying attention to portion sizes is crucial if you want to slim down.
