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How to Cook the Healthiest Potatoes

The Complete Herbal Guide / Healthy Recipes  / How to Cook the Healthiest Potatoes

How to Cook the Healthiest Potatoes


While they may have had a bad rep in the past, it’s time to give potatoes a new chance because the powerful starches can be nutritional powerhouses for your DNA health.

When buying your potatoes, let your eyes guide you, since the more color the flesh has, the more phytonutrients and carotenes they’ll be adding to your diet. Look for varieties with deeply colored flesh, such as the yellow Yukon Gold or the aptly named Purple Majesty. Whenever possible, choose potatoes that are smaller in size, organically grown, and, most importantly, without any signs of sprouting or turning green. And remember to always have some type of dietary fat included within your potato dish, because the phytonutrients contained within potatoes are fat soluble, so that means their genetically beneficial potency gets unlocked with fat.

Now there are many misconceptions about potatoes—that they’re unhealthy and full of empty calories. Let’s look at the numbers, shall we?

A 4.5-ounce serving of boiled or baked potato has only about 120 kilocalories. Turn the same amount of spuds into fries by deep-frying, and you can easily hit upward of 400 kilocalories. That’s more than a 200 percent caloric increase! I think you get the picture and understand why deep-frying is completely out for your DNA.

So for the healthiest potatoes, try boiling or low-temperature stewing them as the best means of preparation. In this way, you’re avoiding most of the acrylamide, a toxic byproduct of deep-frying or burning, that makes French fries undesirable for your DNA health.

But whichever way you choose, boiling or low-temperature baking, you’ll need to leave the skin intact. If you don’t peel your potatoes before boiling, you’ll get 20 percent more vitamin C. The peels provide a useful barrier to the leaching of phytonutrients into the water. So the only potato prepping you’ll be doing is to scrub any dirt off them and don’t forget to reserve and save the boiling water. Whatever you do, don’t pour that water down the drain! It’s chock-full of phytonutrients, so use your boiling water as the base for a future soup stock. Wait until the cooking water has cooled and then refrigerate it, and you’ll have a phytonutrient-rich starting point for a delicious future soup.

When preparing your potatoes, be vigilant and watch out for those pesky defensive phytochemicals. It’s important that you remove or discard any parts of the potatoes that may have turned green or sprouted. This is a sign that they’ve gone ahead and become mature and begun to produce chlorophyll. Unlike sprouting legumes, when potatoes start sprouting, it’s a sign that they have revved up a number of defensive phytochemicals called glycoalkaloids, such as α-solanine and α-chaconine, by up to sevenfold, which means you should discard them.

So now that you know exactly how to prepare the potatoes, go forth! Add them to stews, soups, or serve them solo. And you’ll get all the health perks.

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Stacey Chillemi


I am on a mission to transform the health of millions worldwide. Check out my website at staceychillemi.com. I am a popular and recognizable health and lifestyle reporter and expert, columnist and health host. Author of The Complete Guide to Natural Healing and Natural Remedies for Common Conditions, along with 20 other published books. I am the founder of The Complete Herbal Guide and a recognized health and natural remedies expert, with over 20 years in practice as a Health Coach. I write for the Huffington Post, Huff Post, Thrive Global and Medium (Owned by Arianna Huffington). I have been a guest on the Dr. Oz Show, local news, and numerous radio shows. My focus is on natural healing, herbal remedies, alternative methods, self-motivation, food for medicine, nutrition, fitness, natural beauty remedies and the power of positive thinking.