Weight Loss: The right way to cook potatoes to make them easily digestible (and weight loss friendly) (2024)

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Weight Loss: The right way to cook potatoes to make them easily digestible (and weight loss friendly)? ›

Cook potatoes by boiling, steaming or microwaving them without adding other ingredients. Preparing potatoes in this manner will ensure that they are very low in salt, sugar and fat.

To keep potatoes low in calories and fat, experts recommend baking, boiling or steaming them. It's a strategy that worked well for Mackenzie Scaccetti! She lost 110 pounds on Jenny Craig, eating lots of loaded baked potatoes with vegetables.

Removing the potato skins decreases the fiber content, and mashing them up makes digestion easier.

Greata Sherene Robinson suggests some healthy potato recipes that will also aid weight loss. Slice the potatoes in shape of wedges and boil them for 10 minutes. In a bowl add olive oil, with these add all the other ingredients (spices) as mentioned above.

Potatoes contain beneficial nutrients, including amino acids. However, their cooking method can affect their nutrition. Microwaving or baking results in lower fat content and more nutrients.

"The starchy vegetables to avoid if you want a flat stomach are white potatoes," Mitri says. White potatoes have a very high glycemic index (GI), which is a measure of how quickly a food will spike your blood sugar, she explains.

This extreme eating plan focuses on consuming nothing but cooked potatoes for rapid weight loss. For instance, you might even lose up to one pound (0.45 kg) per day after following the potato diet for three to five days. However, longer-term versions of the potato diet might not have significant health benefits.

A person's dietary choices can influence gas and bloating. An individual can opt for low carbohydrate vegetables such as carrots, tomatoes, and okra, and swap out wheat and potatoes with rice. Raw, low sugar fruits such as apricots, cranberries, grapefruits, and peaches can also reduce gas.

In general, the longer a potato is cooked the higher the GI. Therefore, boiling or baking for long periods tends to increase the GI. Yet, cooling potatoes after cooking can increases the amount of resistant starch, which is a less digestible form of carbs. This helps lower the GI by 25–28% ( 21 , 22).

​ If you are on a weight loss diet, you can still eat potato everyday, provided you do not overeat, follow portion control, maintain calorie deficit and do not cook your potatoes in a way that makes them high in calories – such as fried or topped with cheese.

What single food can you survive on the longest? ›

It is argued that the single, most complete food a human needs to survive is human breast milk. Other foods may be nutritious but inevitably lack certain vitamins, minerals, etc.

Although avoiding white bread, pasta, rice and potatoes can be a useful step toward weight loss, it should be done as part of a healthy program that includes a balanced diet, along with exercise. For guidance on weight loss plans that may be right for you, consider meeting with a dietitian or talk with your doctor.

Some of the smartest cooking methods for potatoes include baking, roasting, air-frying and boiling. These methods require little to no added fats. It's important to leave the skin on potatoes, if possible.

Cook potatoes by boiling, steaming or microwaving them without adding other ingredients. Preparing potatoes in this manner will ensure that they are very low in salt, sugar and fat. 3. Another method of cooking potato the healthy way is to cook it with its skin this provides fiber to the body.

These fiber-dense foods will work better at keeping you feeling full relative to the amount of calories you are eating. With this in mind, the white potato is the best potato for weight loss, with the red potato not far behind. It's also important to keep sugar consumption down, as we already eat far too much.

The Healthiest Potato is the Red Potato

After taking into account the mineral density, the vitamin density, the macronutrient balance, the sugar-to-fiber ratio, the sodium-to-potassium ratio, and the phytochemical profile, red potatoes are the healthiest potato with data from the USDA Food Database.

Riley Kusuma, accredited practising dietitian at Bupa, agrees that potatoes are a great inclusion to a balanced and healthy diet, and can help you reach your weight loss goals. “Potatoes rate very highly on the satiety index, which means they keep you fuller and satisfied for longer after eating,” says Kusuma.

They can be prepared in many healthy ways including boiling, steaming and baking. However, frying is the worst way to cook them as this process may increase their calorie content drastically due to its contact with a lot of oil. It may help you lose weight curbing hunger pangs and cravings if eaten in correct way.

Here's The Real TRUTH about Potatoes, Glycemic Index, and Other so Called “White Foods” — Do They Help or Hurt Your Goals to Lose Belly Fat? First off, boiling potatoes will not reduce it's caloric content, but not is all lost.