Should potatoes be steamed over water or boiled in water

Potatoes can be steamed or boiled in water, depending on taste requirements and nutritional retention preferences. Steaming in water can better preserve water-soluble vitamins, and boiling in water is easier, but some nutrients are prone to loss. When steaming potatoes with water, the steam is heated evenly and does not come into direct contact with water, which can reduce the loss of water-soluble nutrients such as vitamin C and B vitamins, especially suitable for people who pursue low calorie and complete nutrient intake. Steamed potatoes have a drier texture and are suitable for making mashed potatoes or salads. Attention should be paid to controlling the heat to avoid steaming for too long. Generally, steaming on low to medium heat for 15-20 minutes is sufficient, and chopsticks can easily penetrate and ripen it.

Cooking potatoes in water is simple and fast, suitable for scenarios that require quick cooking. But some water-soluble nutrients will dissolve into the soup, which can reduce losses if consumed together with the soup. It is recommended to bring a subcutaneous pot when cooking, as peeling after cooking can reduce nutrient loss. Be careful not to cut the potatoes too small or cook them for too long, otherwise it may cause the potatoes to become soft and rotten. If you need to keep the water used to cook potatoes for other cooking purposes, it can maximize the utilization of nutrients.

Regardless of the method chosen, it is recommended to prioritize fresh potatoes without germination. Sprouted or green potatoes containing solanine are not suitable for consumption. When cooking, pairing high-quality protein and vegetables can enhance the nutritional balance of the meal, such as steaming potatoes with yogurt or boiling potatoes with broccoli. Special groups such as diabetes patients need to control the single intake to avoid blood sugar fluctuations.