July 14, 2008 – Rich in potassium, the potato can become a precious ally during the summer. It can compensate for the loss of this nutrient that we experience when the heat or the practice of a physical activity makes us sweat.
Potassium performs several vital functions in the body:
- It works in close collaboration with sodium to maintain the acid-base balance of the body and that of the fluids.
- It is involved in the contraction of the heart and muscles.
- It contributes to the proper functioning of the nervous system.
- It helps maintain blood pressure.
- It aids digestion.
How to get the most potassium from potatoes
Researchers have tried to determine the best way to prepare the potato in order to lose as little potassium as possible during cooking. According to their results1, it is more the way we cut or prepare the potatoes than the cooking method that influences the potassium concentration of the tuber, once on the plate.
Having studied six types of potatoes grown in North America, the researchers found that cutting the potato into small cubes reduces the availability of potassium by 50%. And if these little cubes are soaked in water before cooking, this reduction reaches 75%.
That is why they recommend boiling the potatoes, either whole or cut into large pieces.
According to nutritionist Hélène Baribeau, adults need a daily intake of 4.7 g of potassium.
“The best way to get the most of this essential mineral with the potato is to cook it in the oven with the peel,” explains Hélène Baribeau. We lose a little potassium if we peel it, but the concentration remains good. “
On the other hand, she does not recommend fries since they lose more potassium during cooking, in addition to containing a lot of saturated fat.
Other dietary sources of potassium – Cooked beans (white, soy, lima, pinto, red, navy), lentils and split peas |
Martin LaSalle – PasseportSanté.net
1. Bethke PC, Jansky SH, The effects of boiling and leaching on the content of potassium and other minerals in potatoes, Journal of Food Science, June 2008, vol. 73, no 5, H80-5.