Getting More Meat Out Of Potatoes

The average American eats 130 pounds of potatoes a year. In fact, spuds easily rank as America's favorite vegetable with good reason. A medium-sized russet packs 39 grams of carbohydrates, 5 grams of protein along with iron, potassium, calcium and vitamins A, B6, C and K.

Now if you want to get the most out of this nutrient-dense dish, researchers from the Agricultural Research Service suggest boiling them whole. Cubing potatoes prior to boiling can reduce essential mineral content by as much as 75%. Shredding them has a similar effect. Interestingly enough, leaching potatoes (soaking in water overnight) did not significantly impact potassium value in this study.

The Bigger Picture: While cubing or shredding potatoes can reduce the time it takes to cook them, you'll end up shorting your hard-earned physique some valuable nutrients as a trade-off. Of course, overcooking any vegetable reduces nutrient value. So take care in the kitchen and get more bang for your vegetable bucks.
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