While caprese and niçoise salads jostle to find their way onto our plates, some salads seem less healthy than others. This is particularly the case with potato salad, appreciated by everyone, but which remains rich in starches and mayonnaise. Should we then sulk or savor it without guilt? Here is what Julie Boët, dietician-nutritionist, thinks.
A salad… which is nothing like a salad
A great classic of summer barbecues, potato salad feeds hungry young and old alike, with fresh herbs, hard-boiled eggs, potatoes, red onions and herring (sometimes). On paper, therefore, it seems rather balanced. But does she hide her game (too) well? Yes believes, Julie Boët, who emphasizes that this dish is not at all like a salad.
“Let’s start with the basics: the potato is not a vegetable, but a starchy food, that is to say a source of complex carbohydrates. It provides energy, fiber (especially if you keep the skin), potassium, magnesium, vitamin C and group B vitamins. This tuber is often poorly perceived, but it is not “bad”: it’s all a question of preparation and accompaniment”, she specifies.
Indeed, “when we cook the potato and then let it cool, part of its starch is transformed into resistant starch, a carbohydrate that our body does not digest like others. It reduces the glycemic impact, thus leading to a slower and more moderate increase in blood sugar levels. A real plus for metabolic health, especially in people suffering from prediabetes or type 2 diabetes”,
continues the nutritionist.
But be careful: a potato salad made only with potatoes and mayonnaise “is unbalanced, because it is too rich in carbohydrates and saturated fats”, she admits.
To transform it into a truly healthy dish, respecting certain rules is therefore essential.
Potato salad: how to make it healthier?
Of course, there is no question here of submerging said salad with mayonnaise. Or even leave the potatoes as the guest star of the plate, forgetting all forms of protein, good fats and fiber. The right way to prepare them is to properly “accompany and season them“, says the expert. So, here is a revisited version.
For a balanced potato salad, plan:
- ½ plate of raw or cooked vegetables (green beans, cherry tomatoes, arugula, red onions, etc.);
- ¼ protein (hard-boiled eggs, tuna, grilled chicken, smoked tofu, etc.);
- ¼ starchy foods, here potatoes (preferably steamed with the skin on and cooled);
- And a good fat, like a vinaigrette made with olive or rapeseed oil, rich in omega-3 and 9.
It is also important to think about the portion: “A potato salad should not be a mountain of starches, but an element of the meal. Also be sure to avoid industrial sauces rich in additives and favor homemade seasonings”, recalls Julie Boët, dietitian-nutritionist.
Potato salad with mackerel recipe (serves 2)
- 300 g potatoes (steamed and cooled);
- 200 g cooked green beans;
- 2 hard-boiled eggs;
- 1 box of mackerel fillets (natural or in oil);
- 1/2 chopped red onion;
- Arugula or young shoots;
- Chives, sunflower or flax seeds (optional);
- Vinaigrette: 2 parts rapeseed oil, 1 part old-fashioned mustard, 1 part cider vinegar, pepper.
Preparation :
“Mix the chopped potatoes with the green beans, chopped eggs, crumbled mackerel, onion and arugula. Add the vinaigrette, sprinkle with herbs and seeds, and serve chilled!” concludes the expert.