Boiling and steaming are the best ways to cook potatoes for weight loss! Cook them with the skin to preserve more nutrients, without adding fattening ingredients, such as vegetable oil or heavy cream.
Potatoes are good for weight loss
Actually, potatoes are low in calories. For instance, boiled potatoes have only 125 calories per 100g! A cup of boiled potatoes has only 200 calories.[1]
But, only boiled potatoes are good for weight loss. Any other potato recipe that contains many extra calories can make you fat. For instance, deep-fried French fries are bad for weight loss because they contain too many calories.
Actually, overconsumption of deep-fried foods can lead to obesity. All vegetable oils are calorie-dense foods. Just a tbsp has 125 calories.
However, air fryer French fries supports a lean body. They’re a great post-workout snack as well.
Moreover, potato recipes with fattening sauces and creams can also make you fat. You can use spices and dried herbs, instead. Spices and herbs are low in calories, provide flavor, and have potent antioxidant properties!
Boiled potatoes for weight loss
Actually, boiled potatoes are the best potato recipe for weight loss. Not only are they low in calories, but also they’re super filling!
According to a study, boiled potatoes are the most filling food among dozens of other common foods. Boiling potatoes are filling because they’re high in water and fiber. Foods high in water, fiber, and protein promote satiety.[2]
Boiled potato are about 78% water! French fries are less than 60% water, whereas potato chips are less than 2% water!
For an even higher filling effect, you could eat boiled potatoes with a low-calorie, protein-rich food, like, eggs, Greek yogurt, meat, fish, mushrooms, beans, and even certain vegetables, such as spinach and kale.
Potatoes have a great nutritional value
Also, potatoes are good for weight loss because they have a great nutritional value. Vitamins and minerals in potatoes are involved in energy metabolism!
For instance, they’re a good source of vitamin C and certain minerals like potassium and iron.
Additionally, potatoes are high in chromium. This trace element reduces cravings for fattening foods, helping us follow a hypocaloric diet for weight loss for a long time.
| Nutritional Value per 100g | |
| Calories | 125 |
| Protein | 1.87 g |
| Fat | 4.19 g |
| Carbs | 20.4 g |
| Fiber | 1.4 g |
| Sugars | 1.6 g |
| Potassium | 372 mg |
| Magnesium | 24 mg |
| Phosphorus | 48 mg |
| Vitamin C | 12 mg |
Cook organic potatoes with the skin
The skin of potatoes is the richest part in nutrients. Eating potatoes with the skin is good for health and weight loss. You’ll get more minerals, vitamins and dietary fiber.
Furthermore, the skin of potatoes prevents nutrients from leaching into water during cooking!
Also, it’s better to cook uncut baby potatoes with the skin. They preserve more nutrients during cooking.
Last, but not least, it’s even better to steam potatoes rather than boiling them. Steaming preserves more nutrients.
Keep in mind that you should cook only organic potatoes with the skin. Potatoes are heavily sprayed with dangerous pesticides. More than 30 pesticide residues may be found in the skin of commercially grown potatoes.[3]
When should I eat potatoes to lose weight?
The best time to eat potatoes for weight loss is at lunch. Carbs in potatoes provide energy for the rest of the day.
Avoid consuming potatoes before bed, though. The body has reduced insulin sensitivity at night. So, extra carbs are more easily stored as body fat. On the other hand, a great late night snack can be popcorn, a banana, or any other food high in melatonin, which promotes a good night’s sleep.
