Potatoes are healthier than you think – it’s all about how you prepare them

For years, potatoes have been unfairly relegated to the “sometimes food” category, often overshadowed by perceptions of being unhealthy carbohydrates. However, experts are challenging this long-held belief, asserting that regular potatoes, prepared correctly, offer significant nutritional benefits and deserve a place in a balanced diet.

The Benefits of Potatoes

Potatoes are a dense source of carbohydrates, providing the body with essential fuel, much like gasoline powers a car, according to Alexander LeRitz, a registered dietitian at JM Nutrition in Toronto. Beyond energy, potatoes are a good source of fibre, supporting digestive health, particularly when the skin is consumed. Alison Ellis, a registered dietitian and founder of The Toddler Kitchen in Victoria, highlights that a medium skin-on potato delivers approximately 952 milligrams of potassium – more than a banana – and nearly half of the daily recommended intake of vitamin C.

Furthermore, colored potatoes, such as purple varieties, contain anthocyanins, powerful antioxidants also found in blueberries. Potatoes are also an affordable and convenient option for meal preparation.

Preparation Matters

While potatoes are inherently nutrient-rich, how they are prepared significantly impacts their health benefits. A recent study found a link between higher consumption of French fries and an increased risk of type 2 diabetes, but baked, boiled, or mashed potatoes did not demonstrate the same risk. To maximize nutritional value, Ellis recommends keeping the skin on and utilizing cooking methods like boiling, baking, or roasting with healthy oils such as olive or avocado oil.

Pairing potatoes with protein and healthy fats is also crucial, as they are a starchy vegetable that can raise blood sugar levels when eaten in isolation. This combination helps balance meals and stabilize blood sugar.

Crispy Air-Fried Potatoes

LeRitz suggests cutting potatoes into cubes or wedges, leaving the skin on, and lightly tossing them in olive oil, salt, pepper, garlic powder, and smoked paprika before air frying until crispy. He recommends pairing them with grilled chicken, fish, or tofu and a generous serving of vegetables for a complete meal.

Garlic and Herb Roasted Potatoes

Another simple preparation involves chopping potatoes into bite-sized pieces, tossing them with olive oil, garlic, rosemary, or thyme, and roasting until golden. LeRitz often incorporates these into sheet-pan meals alongside protein and vegetables, streamlining dinner preparation.

Warm Potato Bowls

For a complete meal, roasted or boiled potatoes can be tossed into a bowl with lentils or chickpeas, leafy greens, roasted vegetables, and a yogurt or tahini-based sauce. This combination provides a balance of carbohydrates, protein, fibre, and fat, promoting fullness and sustained energy.

Frequently Asked Questions

What nutrients do potatoes provide?

Potatoes are a good source of dense carbohydrates, fibre, vitamin C, potassium, and vitamin B6. Colored potatoes also contain anthocyanins, a type of antioxidant.

How does preparation affect the health benefits of potatoes?

Studies suggest that baked, boiled, or mashed potatoes do not present the same increased risk of type 2 diabetes as French fries. Keeping the skin on and using healthy oils during cooking maximizes nutritional benefits.

Can potatoes be part of a balanced meal?

Yes, pairing potatoes with protein and healthy fats can help stabilize blood sugar levels and create a balanced meal. They can also be incorporated into bowls with lentils, chickpeas, and vegetables.

Considering the nutritional benefits and versatile preparation options, will you reconsider the role of potatoes in your next meal plan?