2

votes

Should we cook our potatoes differently to minimize nutrient loss?

Answered on August 19, 2014
Created September 26, 2011 at 3:59 PM

SupperVersity, one of my favorite blogs, just did a study recap about all the nutrition lost via potato cooking, worth reading...

http://suppversity.blogspot.com/2011/09/new-results-from-test-tubers.html?spref=fb

518bce04b12cd77741237e1f61075194

(11577)

on December 18, 2011
at 01:34 AM

Yeah, my prof did a study on cooking potatoes different ways, he said microwaving lost the least nutrients, followed by baking, then roasting, then boiling.

77877f762c40637911396daa19b53094

(78467)

on September 27, 2011
at 05:42 PM

You must take into account that they didn't use water so there was lot of leeching.

C471216c9fb4fcf886b7ac84a4046b49

(1371)

on September 27, 2011
at 05:27 PM

for real! love your blog!!!

19acef0aed67ef8dc1118d8e74edb349

(2954)

on September 27, 2011
at 05:03 PM

My sister would. She routinely ate them raw as a kid, so long my mom didn't catch her doing it.

Ce7e28769d92d5de5533e775b1de966e

on September 27, 2011
at 04:59 PM

Is this Prof. Dr. Andro? Welcome!

Ce7e28769d92d5de5533e775b1de966e

on September 27, 2011
at 04:50 PM

Is this the real Prof. Dr. Andro!?!

9d43f6873107e17ca4d1a5055aa7a2ad

on September 27, 2011
at 02:47 PM

yeah most foraging people who eat starch don't eat it for the nutrients. They eat it for the calories and carbs and get all their nutrients elsewhere. Sago starch and cassava have almost no nutrients.

77877f762c40637911396daa19b53094

(78467)

on September 27, 2011
at 02:20 PM

If people can live 6 months or more only on potato that means it has enough nutrients for prolonged survival.... maybe not forever tho.

C471216c9fb4fcf886b7ac84a4046b49

(1371)

on September 27, 2011
at 02:20 PM

potato cakes??? yummmmm

77877f762c40637911396daa19b53094

(78467)

on September 27, 2011
at 03:55 AM

And there is no flipping way anyone would eat a raw potato.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on September 27, 2011
at 01:20 AM

Polyphenols can be thought of as the opposite of anti-nutrients, which in that case would make them nutrients

Medium avatar

(19479)

on September 27, 2011
at 01:09 AM

The only reason why I bother eating potatoes from time to time is for the starch. If anything else survives the cooking, so be it.

0bc6cbb653cdc5e82400f6da920f11eb

(19245)

on September 26, 2011
at 10:00 PM

Who boils their potatoes for an hour?

C471216c9fb4fcf886b7ac84a4046b49

(1371)

on September 26, 2011
at 05:38 PM

i dont know...?? i just thought it was interesting with the tater flux lately

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 26, 2011
at 04:57 PM

are polyphenols considered nutrients?

  • C471216c9fb4fcf886b7ac84a4046b49

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8 Answers

1
0f32ad570e3bf419432429d3ac842405

(235)

on September 27, 2011
at 04:39 PM

@majkinetor, you must take into account that the scientists boiled the potatoes for another 10 min after microwaving (probably because you cannot microwave them without drying them out if you want to have them "thoroughly through")

C471216c9fb4fcf886b7ac84a4046b49

(1371)

on September 27, 2011
at 05:27 PM

for real! love your blog!!!

Ce7e28769d92d5de5533e775b1de966e

on September 27, 2011
at 04:59 PM

Is this Prof. Dr. Andro? Welcome!

Ce7e28769d92d5de5533e775b1de966e

on September 27, 2011
at 04:50 PM

Is this the real Prof. Dr. Andro!?!

77877f762c40637911396daa19b53094

(78467)

on September 27, 2011
at 05:42 PM

You must take into account that they didn't use water so there was lot of leeching.

0
0f32ad570e3bf419432429d3ac842405

(235)

on December 28, 2011
at 07:42 AM

I thought I'd revive this old question and post a link to my latest research on potatoes (regular vs. sweet) for all of you potato lovers and haters ;-) > The "Potato Manifesto" > Part 1 and Part 2 at the SuppVersity

0
0bf4aaa16b8532ca8fb773d86900d153

on December 18, 2011
at 01:33 AM

maybe an alternaitve is fermenting potatoes. I heard of traditional southamerican and ANDEN recipes of fermenting potatos.

In one video i saw peoply burry potatos under hot earth where they made a fire it was at renegadehealth when keving and annemarie werein peru visiting the Quero

0
Da3d4a6835c0f5256b2ef829b3ba3393

on December 18, 2011
at 01:24 AM

I don't have access to the full study, but here's an abstract for a 2011 on the topic of cooking three particular types of sweet potatoes:

"The effects of baking and boiling on the nutritional and antioxidant properties of three sweet potato cultivars (Beniazuma, Koganesengan, Kotobuki) cultivated in Turkey were investigated. The samples were analyzed for proximate composition, total phenolic content, ascorbic acid, β-carotene, antiradical activity, and free sugars. The dry matter, protein, and starch contents of the sweet potatoes were significantly changed by the treatments while the ash and crude fiber contents did not differ as significantly. The β-carotene contents of baked and boiled sweet potatoes were lower than those of fresh sweet potatoes; however, the total phenolic and ascorbic acid contents of the baked and boiled sweet potatoes were higher than those of the fresh samples. Generally, the antiradical activity of the sweet potatoes increased with the treatments. Sucrose, glucose, and fructose were quantified as free sugars in all fresh sweet potatoes; however, maltose was determined in the treated samples. In terms of the analyzed parameters, there were no explicit differences among the sweet potato cultivars."

LINK

0
Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on November 07, 2011
at 04:43 PM

It would be interesting to see if they had just microwaved the taters and not boiled them after... Paul Jaminent showed that microwaving actually had the least nutrient and antioxidant leakage in a post I believe... the boiling for 10 more minutes after kinda ruins the purpose of actually studying a purely microwaved tater.

518bce04b12cd77741237e1f61075194

(11577)

on December 18, 2011
at 01:34 AM

Yeah, my prof did a study on cooking potatoes different ways, he said microwaving lost the least nutrients, followed by baking, then roasting, then boiling.

0
0f32ad570e3bf419432429d3ac842405

(235)

on November 07, 2011
at 06:15 AM

A major reason why boiling could be less damaging than microwaving is that it is going from the outside in... is is unlikely that (in a normal sized potato) the heat in the inside will ever exceed ~80° after all even the water is only ~100° ... in the microwave oven, things are different, while there is also a heat-gradient, the latter will reach much higher levels and the inside is way less "protected" than in the hot water

0
77877f762c40637911396daa19b53094

(78467)

on September 27, 2011
at 02:22 PM

Your best bet is to boil them, then use water for the soup. Its interesting that boiling is less damaging then microwaving....

For maximum pleasure, first boil them, then bake them shortly in butter :)

0
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on September 27, 2011
at 02:15 PM

The only reason I eat potatoes is to replenish glycogen. I don't feel there are enough nutrients in them compared to the antinutrients in the skins to be a net positive. So I try to cook them as long as possible to break everything down (even the starch a little) and just have a pile of quickly absorbed starch. Usually bake in the oven it grill for at least 60 minutes.

Bonus: for long days of exercise I fry mashed potatoes in a bacon fat coconut oil mix: easily digestible starch, quick burning MCTs, and long burning long chain fatty acids.

C471216c9fb4fcf886b7ac84a4046b49

(1371)

on September 27, 2011
at 02:20 PM

potato cakes??? yummmmm

9d43f6873107e17ca4d1a5055aa7a2ad

on September 27, 2011
at 02:47 PM

yeah most foraging people who eat starch don't eat it for the nutrients. They eat it for the calories and carbs and get all their nutrients elsewhere. Sago starch and cassava have almost no nutrients.

77877f762c40637911396daa19b53094

(78467)

on September 27, 2011
at 02:20 PM

If people can live 6 months or more only on potato that means it has enough nutrients for prolonged survival.... maybe not forever tho.

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