Unlocking the healthy potential of potatoes: What not to pair them with

Potatoes are a staple food item. These versatile vegetables grow all over the globe and are very easy to cultivate. They are rich in many valuable nutrients, such as vitamins A, B, C, D, and E, along with iodine, potassium, iron, and manganese. However, pairing them with certain food items can deprive them of most of their health benefits.

Poland has a strong relationship with potatoes. This vegetable is an essential part of traditional Polish cuisine, and the earliest recipes using potatoes go back to the 17th century. Potatoes owe their introduction to Poland to King Jan III Sobieski, who brought them back from one of his expeditions as a token for his beloved, Queen Marysieńka. The monarch did not know that he was introducing a seemingly unremarkable flower that would yield tubers, revolutionising Polish cooking.

Potatoes are a versatile ingredient and can be used to prepare numerous delicious dishes. While a boiled tuber is tasty on its own, we also use it to make dumplings, gnocchi, pancakes or casseroles. However, the healthiest way to serve them is boiled because 100 grams of potatoes only have around 40 kcal, in addition to many valuable nutrients such as vitamins A, B, C, E, and D.

Boiled potatoes are nutritious and easy to digest. That is, unless they're served with high-calorie extras like butter, cracklings, or a rich sauce. If served in this way, potatoes can become calorific and harder to digest. Eating such a meal might lead to bloating, stomach aches, and even heartburn.

Potatoes are often paired with fatty roasts. After all, what better pairing is there than a light, fluffy purée? However, this combination is not beneficial to our digestive system. The starch in potatoes reacts with the animal protein, speeding up the fermentation process in the stomach. This makes digestion take longer and can cause feelings of heaviness. If you have digestive issues, avoid combining potatoes with animal protein.