The potato it’s a nutritious tuber with high levels of beta-carotenes (provitamin A) and vitamin C. To make the most of all these nutrientsthe cooking is key to retain them, so cook them steamed, baked/roasted o sautéed It’s the best way to do it.
Taking into account the components water soluble and sensitive to heat, ideal cooking methods They are those that minimize contact with water and reduce the cooking time over high or long heat.
To maximize the sweet potato benefitsthe recommendation is baked at 200°Cideally with shell (always well washed). This is essential, since the skin is a concentrated source of fiber and minerals. Additionally, the shell creates a kind of natural protective barrier during bakingretaining the internal nutrients.
Three common cooking methods
The potato it’s a versatile tuber which is used in countless recipes such as soups, salads and desserts. It is easy to cook, so there are several ways to cook it. Although it does not lose the flavor, there are ways to preserve the greatest amount of nutrients. Next, the most common methods and how they affect the nutritional profile of potatoes:
- Boiled: A common way of cooking potatoes is the cooking in water (“boiled”). However, this causes loss of water-soluble vitamins like the Vitamin C and some of Complex Bsince they are diluted and remain in the water that is then discarded, which translates into waste of food.
- Frito: The flavor and texture of potato They make it an ideal substitute for potatoes; hence one of the most popular ways is to fry them, which dramatically increases calorie content and the amount of fat. While exposure to high temperatures affects the effectiveness of natural antioxidants (like the carotenoidsprecursors of the Vitamin A) and undesirable compounds associated with the reheated fat.
- Dry Cooking: Las best cooking options are the dry ones, specifically baked (roasted)considered the superior form. This method seals the exterior and cooks the interior with its own moisture. Roast, baked y steamed guarantee to keep intact the essential mineralslike the Potassium, Manganese y Coppersince they do not dilute. In addition, the flavors are better appreciated, especially the natural sweetness, and a tender and creamy texture is achieved on the inside with a slightly crunchy coating.
Three cooking methods that best preserve the properties of the sweet potato
As we mentioned, the most effective methods to preserve nutrients are steaming, baking or sautéing. Below are the advantages of each one:
- Vapor: In this type of cookingmoist but indirect heat helps maintain cellular integritywhich prevents direct contact with water, which is where the water-soluble vitamins (like the Vitamin C and those of group B). Recent research suggests that it is one of the methods with higher retentionsurpassing even the baked for some nutrients like him ascorbic acid (Vitamin C). According to the Basic Manual of Clinical Nutrition and Dietetics of the Spanish Society of Hospital Pharmacy, it is one of the best methods safer.
- Roasted or Baked: Cook the whole sweet potato with skin create a natural barrier which minimizes the loss of nutrients by leaching (dissolution in water). The combination of dry heat and cooking Slower over medium-high heat are ideal because they allow most of the ingredients to be maintained very well. beta-carotenes and you can even make them more bioavailable. The ideal is to bake at a temperature that is not excessively high (around 175°C – 200°C) to avoid excessive formation of acrylamide, although the potato It is naturally less prone to this than the white potato.
- Sautéed or Microwaved: There are two cooking methods what minimize cooking time. He microwave It’s quite quick, especially when cut into large pieces, and cooking it with a little water or covered helps reduce the vitamin C loss. While, sautéedcut the potatoes in small pieces for a short cooking time It is ideal for a quick meal.
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