A popular food staple in many parts of the world, the humble potato can be used to make a variety of recipes. Although the root vegetable has its own benefits as it contains a lot of essential vitamins and minerals, being high in carbohydrates, potatoes can spike blood sugar and promote obesity. Dishes like French fries and aloo tikkis are notorious for causing weight gain and putting you at risk for heart disease, diabetes and other chronic diseases. (Also Read | International Potato Day 2024: Explore 10 Unusual Potato Recipes From Around The World)
However, baking or boiling potatoes can be a healthier way for potato lovers to enjoy their favorite food. These two cooking processes do not add extra calories to potatoes, making them more nutritious. Both boiling and baking retain more nutrients than frying, which can degrade some nutrients due to high heat.
Boiling or baking potatoes, which method is healthier?
Dietitian and certified diabetes educator Dr. Archana Batra says that when it comes to choosing between boiled and baked potatoes, the decision often comes down to personal preference and dietary goals.
“Both preparation methods have their own benefits, and understanding these can help you make the right decision,” she says.
Dr. Batra compares the health benefits of boiled and baked potatoes and suggests the healthier option based on your health goals.
health benefits of boiled potatoes
- Boiled potatoes are often considered healthier due to their low calorie content. Boiled potatoes retain most of the vitamins and minerals, such as vitamin C, B6 and potassium, which are essential for various bodily functions.
- Boiling also increases the amount of resistant starch in potatoes. Resistant starch benefits gut health by acting as a prebiotic, nourishing the good bacteria in your intestines.
- Additionally, boiled potatoes have a lower glycemic index than baked potatoes, meaning they have less of an impact on blood sugar levels, making them a better choice for diabetics.
Health Benefits of Baked Potatoes
On the other hand, baked potatoes have their own unique benefits.
- Cooking potatoes evaporates some of their water, concentrating the flavor and nutrients.
- This cooking method also ensures that the potato skin remains crispy and delicious, while retaining its high fibre content.
- Fiber is important for digestive health, and consuming the peel can provide a significant amount of it. Additionally, baked potatoes contain more potassium per serving than boiled potatoes, which is beneficial for maintaining healthy blood pressure levels.
Boiled or baked, which is more delicious?
Although preferences vary from person to person, many people find baked potatoes more delicious than boiled ones. Dr Batra explains how.
Experts say, “The baking process caramelizes the natural sugars in potatoes, enhancing their flavor. The crisp skin and fluffy inside of a baked potato can make for a satisfying meal with toppings like herbs, a little cheese, or Greek yogurt. Boiled potatoes are mild in flavor but can be used in dishes like salads or mashed potatoes because they absorb the flavors of added ingredients well.”
Both boiled and baked potatoes have their own distinct health benefits and taste profiles. Boiled potatoes are low in calories and have a low glycemic index, making them suitable for those monitoring their blood sugar. Baked potatoes are a delicious and fiber-rich option with their rich flavor and high potassium content. The choice between the two ultimately depends on your health goals and personal taste preferences.
