16 Yummy Vegan Potato Recipes | Nutrition in the Kitch (2024)

FAQs

What is the best way to cook potatoes for weight loss? ›

The Bottom Line. So, experts agree that steaming and air frying your potatoes is the best way to cook them for healthy weight loss.

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.

"The healthiest way to eat a potato is baking it with the skin on," says Upton. "Baked potatoes add no additional calories like frying or roasting with oil."

Potatoes are loaded with Vitamin C, most B vitamins, potassium, fiber, and more. Potatoes absolutely can be part of a healthy plant-based diet! We love to enjoy potatoes in plenty of plant-based recipes from pizza to lasagna to soups, and more! You can even use potatoes to reduce dark under eye circles!

Rule 1: Eat only plain, cooked potatoes for three to five days. Rule 2: Consume around two to five pounds of potatoes per day. Rule 3: No other foods including condiments and toppings, such as ketchup, butter, sour cream and cheese are allowed. Rule 4: Some salt is okay, but try to limit it.

On the potato diet, you eat only plain potatoes for 3–5 days. It's claimed to aid weight loss, restore gut health, and boost immunity. Though it may help you lose weight, it hasn't been studied, is extremely restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors.

- Deep-frying potatoes in oil, like making French fries, is one of the most unhealthy ways to prepare potatoes. Deep-frying potatoes to make dishes like french fries or potato chips is often considered one of the least healthy ways to prepare them.

Plus, the way you prepare your potatoes may lead to micronutrient losses. For example, potatoes pack a significant amount of vitamin C. However, baked or microwaved potatoes have about twice the amount as boiled or fried potatoes ( 1 ).

As they age, or with improper storage, potatoes may develop sprouting and green spots. If there isn't any sprouting, you can use the color change as an indicator of spoilage. If the skin looks greenish or if there's sprouting present, you'll need to remove the sprouts or toss the whole potato, depending on severity.

Are potatoes healthier than pasta? ›

Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.

For some lower-calorie preparations, aim to bake, boil, air fry or steam your potatoes with a light coating of olive oil or seed oil.

Dr. Rangan Chatterjee, the author of “The Four Pillar Plan” and a correspondent on the BBC program “Doctor in the House,” says there is only one vegetable people really need to eat — broccoli.

Vegan junk food: Vegan ice cream, candy, cookies, chips and sauces generally contain just as much added sugar and fat as their non-vegan counterparts. Plus, they contain almost no vitamins, minerals and beneficial plant compounds.

Potatoes don't count as vegetables in some dietary guidelines. There's speculation that potatoes may be reclassified as a grain in the upcoming Dietary Guidelines for Americans 2025–2030. Unlike green vegetables, potatoes are high in carbohydrates and starches. But they're also nutrient-dense and virtually fat-free.

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.

Filling and satisfying: The fiber and resistant starch in boiled potatoes help you feel full and satisfied for longer, potentially reducing overall calorie intake. Versatile and low-fat: Boiling is a healthy cooking method that retains most nutrients and avoids adding unnecessary fat.