Potatoes are a staple food for many people around the world. They are relatively inexpensive, easy to grow, and nutritious. However, there are some concerns around potatoes and health – especially regarding how they are cooked. Pressure cooking potatoes has become an increasingly popular cooking method, but is it the healthiest option?
What are the health concerns around potatoes?
Potatoes have gotten a bad reputation over the years for being high in carbs and potentially contributing to weight gain. Some of the main health concerns around potato consumption include:
- High glycemic index – Potatoes have a high glycemic index, meaning they cause a sharp spike in blood sugar when eaten. This can be problematic for people with diabetes or prediabetes.
- Weight gain – The high carb content of potatoes, combined with the high glycemic response, may promote weight gain and obesity when eaten in excess.
- Nutrient deficiencies – Potatoes are often classified as an empty carb because they are typically eaten plain. This means they lack the additional nutrients provided by vegetables, fruits, proteins, etc.
- Acrylamide formation – This is a chemical that forms when starchy foods like potatoes are cooked at high temperatures. Acrylamide is a potential carcinogen.
However, potatoes also have a number of nutrients and health benefits when prepared properly and eaten in moderation, including:
- Vitamin C
- Potassium
- Vitamin B6
- Fiber (especially with the skin)
- Antioxidants
The way potatoes are prepared plays a major role in determining their potential health effects. This brings us to the question of whether pressure cooking is a healthy cooking method for potatoes.
What happens when you pressure cook potatoes?
Pressure cooking uses moist heat under high pressure to cook food very quickly. With potatoes, the high pressure helps accelerate the breakdown of starch granules, resulting in a softer cooked potato. Here are some of the effects of pressure cooking on potatoes:
- Less cooking time – Pressure cooked potatoes take much less time to reach doneness compared to boiling, baking, or roasting.
- Uniform doneness – The pressurized environment helps potatoes cook more evenly throughout.
- Higher nutrient retention – The shortened cook time helps retain more vitamins like vitamin C and B-complex vitamins compared to other cooking methods.
- Slightly higher glycemic index – Pressure cooking results in amealier, softer potatoes which causes a moderately higher spike in blood sugar compared to firmer boiled potatoes.
- Lower acrylamide – Does not reach the very high temps of deep frying or roasting, resulting in much lower acrylamide formation.
From a nutritional standpoint, pressure cooking offers some advantages over other potato cooking methods. But are the end results actually healthier?
Are pressure cooked potatoes healthier than other preparations?
Based on the effects outlined above, pressure cooked potatoes have some nutritional advantages but also disadvantages compared to other forms of cooked potatoes:
| Cooking Method | Pros | Cons |
|---|---|---|
| Pressure cooked |
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| Boiled |
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| Baked |
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| Roasted |
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Based on the nutritional profile, pressure cooking seems to offer some advantages over traditional boiling, baking, and roasting. The higher retention of vitamins and minerals and lower acrylamide gives it a slight health advantage.
Pressure cooking vs. deep frying
Compared to deep frying, pressure cooking is a much healthier option for potatoes. Deep frying leads to a major increase in fat and calories along with high acrylamide levels.
Pressure cooking vs. microwaving
Microwaving cooks potatoes very quickly, similar to pressure cooking. However, microwaved potatoes tend to cook less evenly. The intense heat can also damage some nutrients. Pressure cooking helps retain more nutrients while still providing fast cook times.
Does pressure cooking change the starch content?
No, pressure cooking does not change the starch or carbohydrate content of potatoes. The starch granules rupture and swell during cooking, leading to softer and mealier texture. But the overall starch composition remains unchanged.
The starch content per 100 grams of potato is around:
- Raw – 17 grams
- Boiled – 16 grams
- Baked – 18 grams
- Pressure cooked – 17 grams
So pressure cooking does not increase or decrease the starch levels – the differences come down to texture and how quickly the starch gelatinizes during cooking.
Does pressure cooking increase resistant starch?
Resistant starch is the portion of starch that resists digestion in the small intestine. Certain cooking methods like cooling after cooking can increase resistant starch levels in potatoes.
However, pressure cooking does not increase the resistant starch content of potatoes. In fact, it slightly reduces resistant starch levels due to the high heat and pressure rupturing more starch granules.
Here are the resistant starch levels in potatoes from different cooking methods:
| Cooking Method | Resistant Starch |
|---|---|
| Raw | 2 grams |
| Boiled then cooled | 5 grams |
| Baked then cooled | 4 grams |
| Pressure cooked | 1 gram |
Allowing potatoes to cool after boiling or baking increases resistant starch formation. But pressure cooking is not an effective method for increasing resistant starch.
Glycemic index of pressure cooked potatoes
As mentioned earlier, pressure cooking can result in a slightly higher glycemic index for potatoes compared to some other cooking methods like boiling:
| Cooking Method | Glycemic Index |
|---|---|
| Boiled | 56 (low) |
| Baked | 85 (high) |
| Pressure cooked | 70-80 (moderate) |
This mildly elevated glycemic index is related to the softer, mealier texture of pressure cooked potatoes. The starch gelatinizes more thoroughly, leading to faster digestion. But the glycemic index is still lower than baked potatoes.
Reducing the glycemic index of pressure cooked potatoes
There are a few things that can help lower the glycemic index of pressure cooked potatoes:
- Cook for shorter duration – Al dente potatoes have a firmer structure and slower digestion.
- Refrigerate after cooking – Cooling potatoes increases resistant starch.
- Vinegar – Adding vinegar helps moderate blood sugar response.
- Fats – Adding fats like olive oil helps slow gastric emptying and digestion.
- Protein – Pairing potatoes with protein sources like meat, eggs, or dairy helps regulate the glycemic response.
Are purple potatoes healthier when pressure cooked?
Purple potatoes contain antioxidant compounds called anthocyanins that give them their distinctive color. Anthocyanins may help reduce inflammation, lower blood pressure, and decrease risk of heart disease and diabetes.
Pressure cooking helps retain more of these beneficial plant compounds compared to other cooking methods. One study found purple potatoes retained the highest levels of antioxidants when pressure cooked rather than boiled, baked, or fried.
So pressure cooking enhances the nutrition of colorful purple potatoes. However, their glycemic index is similar to regular white potatoes when pressure cooked.
Are sweet potatoes healthier than white potatoes when pressure cooked?
Sweet potatoes are richer in certain vitamins, minerals, and antioxidants than white potatoes. This includes higher vitamin A, vitamin C, potassium, and phytochemicals like beta-carotene and anthocyanins.
When pressure cooked, sweet potatoes retain more of these nutrients vs. white potatoes. And sweet potatoes have a lower glycemic index and more fiber, so they provide slower-digesting carbs.
For example, the glycemic index of pressure cooked sweet potatoes is around 50, compared to 70-80 for white potatoes.
So yes, sweet potatoes are healthier than white potatoes even after pressure cooking. They have more nutrients, fiber, and a lower glycemic impact.
Should you peel potatoes before pressure cooking?
Potato peels contain a concentrated amount of nutrients like potassium, vitamin C, B vitamins, and iron. Leaving the skins on potatoes helps preserve more of these nutrients during pressure cooking.
However, some people may find potato skins tough and unpleasant to eat after pressure cooking. So whether to peel them or not comes down to personal preference.
If you do want to peel, use a vegetable peeler right before cooking. Avoid peeling then chopping potatoes in advance, as exposure to air can cause them to brown.
What are the best potatoes for pressure cooking?
The best potatoes for pressure cooking include:
- Russet – Fluffy, mealy texture.
- Yukon Gold – Creamy texture.
- Red – Firm texture retains shape well.
- Purple – High antioxidant content.
- Sweet – Lower GI and highly nutritious.
- Baby – Cook quickly and absorb flavors.
Avoid waxier, drier potatoes like red bliss which can become mushy in the pressure cooker. Higher moisture, starchier varieties yield the best results.
Tips for pressure cooking potatoes
Here are some tips for pressure cooking potatoes:
- Cut potatoes into even sized pieces to ensure uniform cooking.
- Add at least 1/2 cup liquid to the pressure cooker.
- Place potatoes in steamer basket if cooking from frozen to prevent overcooking.
- For mashed, cook for 8-10 minutes at high pressure. For firmer cubes or slices, reduce to 4-6 minutes.
- Quick release pressure after cooking to prevent overcooking.
- Toss potatoes with oil or broth after cooking to avoid dryness.
- Refrigerate leftovers within 2 hours to maximize food safety.
Healthy ways to pressure cook potatoes
Beyond just boiling water, pressure cooked potatoes pair well with a variety of healthy ingredients:
- Broccoli and cheese – Cook diced potatoes and broccoli florets in low-sodium broth then mash with a little cheese.
- Potato salad – Toss chilled pressure cooked potato chunks with yogurt, dijon mustard, celery, scallions, herbs, and pepper.
- Minestrone soup – Add bite-sized potato pieces and chopped kale to beans, tomatoes, zucchini, and broth.
- Curried potato cubes – Season pressure cooked potatoes with curry powder, garlic, oil, peas, and light coconut milk.
- Mexicali potatoes – Top cooked potato chunks with salsa, black beans, corn, avocado, plain Greek yogurt, and cilantro.
Conclusion
Pressure cooking provides a fast, convenient way to cook potatoes while retaining more B vitamins and vitamin C compared to boiling, baking, frying, or roasting. It produces a moderately higher glycemic response than boiled potatoes but lower than baking or frying.
To maximize the health benefits, leave the potato skins on, choose varieties lower in starch, avoid overcooking, and pair with fiber, protein, fat, and lower glycemic toppings. Sweet potatoes, purple potatoes, and smaller varieties like baby potatoes also make healthy pressure cooking options.
As with any food, potatoes are best enjoyed in moderation as part of an overall balanced diet. Used properly, pressure cooking can be a nutritious cooking method for potatoes.