Nutrition Expert Dr. Maya Rozman Advises Caution When Potatoes Appear Green or Sprouted

Dr. Maya Rozman addresses common misconceptions about potatoes, clarifying when they are safe to eat and how best to store and prepare them. Despite their high glycemic index, potatoes are not inherently harmful for diabetics if consumed as part of a balanced meal including proteins, fats, and fiber, which moderate blood sugar spikes. Portion size also plays a crucial role in their impact on health.

Regarding storage, traditional advice has discouraged refrigerating potatoes due to starch converting into sugars, which can increase acrylamide formation when potatoes are cooked at high temperatures. However, recent studies reviewed by the British Toxicology Committee found that refrigeration does not significantly raise acrylamide risk, leading to updated recommendations allowing refrigeration, especially in warm weather to prevent sprouting and spoilage. Still, it is advised to avoid dark browning or burning when frying or baking at high heat.

Dr. Rozman warns against eating potatoes with green skin or sprouts, as these indicate exposure to light or aging, which increases natural toxins solanine and chaconine. Small green spots or sprouts can be cut away, but heavily greened, bitter, shriveled, or sprouted potatoes should be discarded to avoid digestive issues.

In terms of cooking methods, baking preserves important nutrients like potassium better than boiling, which can leach minerals into cooking water. Air frying offers a crispy texture with less oil and fewer calories compared to deep frying, which significantly increases fat and calorie content and may produce harmful oxidation products. Overall, potatoes can be part of a healthy diet when eaten in moderation, prepared properly, and combined with other nutritious foods.