Which is better for weight loss, steamed potatoes or boiled potatoes

The weight loss effect of steamed potatoes and boiled potatoes is not significantly different, mainly depending on the amount and combination of consumption. Both cooking methods can retain most of the nutrients in potatoes, but steaming may slightly reduce the loss of water-soluble vitamins. Steamed potatoes do not come into direct contact with water during the cooking process, which can better preserve water-soluble vitamins such as vitamin C and B vitamins in potatoes. The steaming temperature is relatively stable, the degree of starch gelatinization is moderate, and the glycemic index is slightly lower than that of boiled potatoes, which helps to prolong satiety. Steaming with skin can further reduce nutrient loss, preserve dietary fiber intact, and have a positive effect on controlling appetite and promoting intestinal peristalsis. Boiling potatoes may cause some water-soluble nutrients to dissolve into the soup, and discarding the boiled potato water will result in a loss of some nutrients. But the cooking process can fully gelatinize potato starch, making it easier for the human body to digest and absorb, suitable for people with weaker gastrointestinal function. After boiling with skin, rapid cooling can form resistant starch, which is not easily absorbed by the small intestine and may be more beneficial for controlling blood sugar and weight.

During weight loss, it is recommended to choose steaming or boiling cooking methods and avoid frying or adding high calorie seasonings. Control the single intake at 150-200 grams, and consume it with high-quality protein and vegetables for better nutritional balance. Note that potatoes are a staple food and it is necessary to reduce the intake of other carbohydrates accordingly. Long term weight loss requires a combination of exercise habits and overall dietary adjustments, as a single food cannot achieve ideal results.