Healthy eating with potatoes: tips from a nutritionist

Healthy eating with potatoes: tips from a nutritionist

the main thing is healthy

November 16, 2023, 4:19 pm

Potatoes are filling and, when served correctly, healthy: the low-calorie tubers are full of vitamins, minerals and fiber. Nutrition expert Dr. Carl Meißner has preparation tips.

Health factor Preparation method: do not fry

Fried, boiled or fried: each German eats an average of around 60 kilos of potatoes per year. The tuber struggles with the stigma of gaining weight “The potato itself is criticized because grandmother always said: Child – don’t eat so many potatoes because it makes you fat. But that’s not the case, because a potato has fewer calories than, for example, a banana” , says nutritionist Carl Meißner, who works at the Magdeburg Clinic.

Frying makes potato products unhealthy, emphasizes nutrition expert Dr. Carl Meissner.

It’s less important how much you eat than how the potato ends up on your plate. “The preparation method is important. If I process it into chips or French fries, it has properties that are quite bad for our health. But if I cook it gently, it has a beneficial effect on health,” explains Meißner.

Nutritional valuesThe potato consists of 80% water. It contains 16% carbohydrates, as well as 2% protein, 2% fiber and just 0.1% fat.

Vitamin C, potassium, antioxidants

100 grams of boiled potatoes have just 70 calories and are full of healthy ingredients. “The potato is also called the lemon of the north because the potato is a real vitamin bomb. It is rich in vitamin C, has a lot of potassium and many antioxidants, which offer protective effects to our body. with the skin, so that “all the ingredients really remain in the potato”, explains the nutritionist.

Health tipThe red and blue varieties of tubers contain particularly valuable secondary plant substances. They have anti-inflammatory effects and can reduce the risk of cancer. Those made with blue potatoes can also reduce blood pressure.

Potatoes keep you full for a long time and hardly cause a rise in blood sugar

Compared to other foods such as white bread, pasta, fruit or fish, boiled potatoes are the undisputed leader among satiating foods. And if you’re satisfied, you won’t need to put anything back into yourself so quickly. “Due to its volume, it causes a real stretching of the stomach. There is feedback to the brain with the message: ‘We are full!’, explains Meißner.

The doctor cites another advantage: the healthy tuber has a low glycemic index, which means that there are only small fluctuations in blood glucose levels after consumption. “There are no cravings, but rather a pleasant feeling of satiety,” he emphasizes.

Eat boiled potatoes – and as cold as possible

Potatoes should definitely be cooked so that the starch they contain can be digested. Only when cooked do the starch grains swell, become soluble and can be absorbed by the body.

In fact, potatoes cooked cold as in a salad are even healthier than those served hot. The starch is then digested in the large intestine and broken down into butyric acid, among other things. This promotes healthy gut flora and counteracts inflammation.

Recipe tip: Potato salad according to Aurélie Bastian


  • 500g of potatoes
  • 2 shallots
  • 1 bunch of parsley
  • 3 boiled eggs
  • 1 bunch of radishes
  • ½ cucumber
  • 10-12 small pickled cucumbers.


  • 1 teaspoon Dijon mustard
  • 2 tablespoons of apple cider vinegar
  • 3 tablespoons of olive oil
  • Salt and pepper.


  • Boil the potatoes, peel them and cut them into slices.
  • Peel and cut the eggs into quarters.
  • Cut radishes, shallots, cucumbers and pickles into small pieces or slices.
  • Finely chop the parsley.
  • Place all ingredients in a large bowl and stir.
  • Vinaigrette dressing: Mix the oil, vinegar and mustard and season with salt and pepper. Mix the vinaigrette before eating!

More about potatoes

This topic in the program:MDR TELEVISION | The main thing is healthy November 9, 2023 | 9:00 p.m.

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