A nutritionist has showcased one way of cooking potatoes that can help maximise their potential anti-inflammatory perks. Sandra Moñino Costa, a food specialist from Spain, took to TikTok to share her thoughts – and they may just surprise you.
“Did you know that potato and sweet potato can be pro-inflammatory or anti-inflammatory foods depending on the cooking method?”, she asked her 196,000 followers. “This is the right one.”
Sandra started her video by peeling an ‘ordinary’ large potato and a sweet potato while the oven preheated to 200°C. The root vegetables were then chopped into chip-like chunks and seasoned with turmeric, pepper and ginger.
These spices aren’t just flavoursome but also offer several potential health benefits. A 2020 study lauded curcumin, a primary compound of turmeric, for its anti-cancer, antioxidant, and anti-inflammatory effects, among other benefits.
Meanwhile, other research shows that ginger consumption is linked to reduced muscle pain and even improved conditions among patients with osteoarthritis, a condition triggered by joint inflammation.
Sandra continued: “If you roast them and then eat them the next day, the starch in the potato becomes resistant starch. It ends up being the perfect food for the bacteria we have in the colon.
“These bacteria produce butyric acid, which is a natural anti-inflammatory. And to think that many times potato has been taken away from us when we were on a diet.
“…You already know that the combination of some spices can bring you anti-inflammatory power, as in the case of turmeric, pepper and ginger.” Ramping up the oven temperature to 230°C, Sandra drizzled her potatoes with olive oil and left them to cook for 15 minutes.
Showcasing the end result, she said: “And look at these delicious potatoes right here.” Chronic inflammation refers to a long-term health condition in which the body’s normal responses do not work as they should.
While various issues can trigger it, common symptoms include body pain, persistent fatigue, digestive issues, diarrhoea, weight gain and frequent infections.
Besides roasting, John Hopkins Medicine suggests that baking, steaming and stir-frying are among other healthy ways to cook food with anti-inflammation in mind.
Its advice reads: “And don’t feel bad about resorting to the microwave when you’re short on time. Microwaving cooks and heats by activating water molecules, and it is actually healthier than frying or grilling at high heat.
“Also, bear in mind that the benefit of healthy items like fish and vegetables can be reversed if you are not careful with sauces and dressings. Many of these condiments and extras are high in inflammatory ingredients such as sugar and trans fat as well as sodium.”