Maximising the nutritional benefits of potatoes

There are quite a few decisions you can make that keep potatoes really healthy - from choosing to cooking. Have a look at the list below and you will see it is often what we do with the potato that lessens how healthy it is!


Choose small potatoes
Small potatoes have more skin relative to flesh, and many nutrients and phytonutrients are present in higher concentrations in the skin. Also, small potatoes can be more easily cooked whole and this helps retain nutritional components.


Select coloured varieties
These have high contents of phenolics and contain anthocyanins, both of which have antioxidant activity. Coloured cultivars may also have higher concentrations of some other nutrients, e.g. folate. In some studies coloured varieties have been shown to have other health benefits, such as prevention of metabolic diseases, anti-obesity and improving digestive health.


Cook with the skin on
Some nutrients, and particularly the phytonutrients, are present in much higher concentrations in or just below the skin. In addition, keeping the skin on can help prevent the loss of some nutrients during cooking. Avoid chopping potatoes Chopping potatoes increases the number of cut surfaces that can be oxidised, and there are greater losses of nutrients due to leaching.


Choose cooking methods such as baking and microwaving
These methods don’t use water and hence avoid loss of nutrients by leaching into the cooking water.


Avoid green potatoes
The green is an indicator that glycoalkaloids may be present. Glycoalkaloids are considered toxic, although there is still considerable debate about this. There is some evidence that glycoalkaloids may actually have health benefits. However, until there is more evidence it is best to avoid consuming green potatoes.


Don’t add salt
To minimise the amount of sodium in the diet try not to add too much, or any, salt when cooking potatoes. However, the high potassium content of the potato will balance the sodium content of added salt.


Select cooking methods which don’t add excessive fat
When roasting potatoes leave the skin on, cook separately from meat and drizzle with oil, or use an oil spray. Avoid frying; you can get a crunchy result by spraying with oil and baking.

Select recipes which don’t add excessive fat. Substitute lower fat ingredients e.g. low fat sour cream or milk instead of cream.