No need to stop eating them: just change this detail

The potato itself is a valuable food: it contains potassium, vitamin C and fiber, especially when eaten with the skin on. The problem arises when we turn it into french fries. Dipped in boiling oil, covered with salt and perhaps served with caloric sauces, they become a real fat and calorie bomb.

Frying greatly increases saturated fat content, reduces nutrients and, if consumed often, can contribute to cardiovascular problems and weight gain. According to a study published in Health.com, those who consume french fries three times a week have a 20 percent higher risk of developing type 2 diabetes. In short, it is not the potatoes that are "bad," but the way we prepare them.

The good news is that you can keep eating potatoes without worrying too much, just by changing the cooking method. Switching from frying to air frying or baking drastically reduces fat and calories, yet retains the authentic taste.

By cooking potatoes in the oven or air fryer, with very little oil, you get the same crispiness but with up to 70% less fat than frying. You can also use healthier oils, such as extra virgin olive or avocado, and keep the skin on to preserve fiber and vitamins. And if you also reduce the salt and add spices such as paprika, rosemary, or pepper, you will get an even more flavorful and perfectly balanced dish.

Want chips as crispy as fast food but as healthy as a homemade side dish? Here's how to do it:

1. Wash the potatoes well, leaving them with their skins on.
2. Cut them into sticks or wedges, trying to keep them the same size.
3. Blanch them for a few minutes to remove excess starch and make them crispier.
4. Dry them well and season them with a tablespoon of extra virgin olive oil, a pinch of salt and your favorite spices.
5. Bake them in a ventilated oven at 390°F/200°C for 25-30 minutes, turning them halfway through cooking, or in an air fryer for about 15-18 minutes.
6. Add salt only at the end of cooking to keep them crisp and flavorful.

The result is amazing: chips golden brown on the outside, soft on the inside, with all the pleasure of comfort food but without the guilt.

Choosing baking or air fryer is not just a matter of calories. It's a smart way to make your eating habits healthier without giving up. Here's what changes:

• Less total fat and almost no trans fat.
• Maintaining the nutrients and fiber in the potato.
• Control of added oil and salt.
• Reduced risk of diabetes and cardiovascular problems.
• Increased sense of lightness after the meal.

Small changes like this can really improve the quality of your diet in the long run.

To get irresistible chips, remember not to overdo the amount of oil. Use little but good. Don't crowd the pan or basket so that the potatoes cook evenly. And if you want to make them even more special, try mixing different varieties of potatoes, perhaps even sweet or purple, for a colorful and nutritious mix.