Rich in a variety of nutrients, potatoes can be beneficial when roasted or mashed, especially with the skin left on.HUIZENG HU/Getty Images
When considering foods that contribute to a healthy diet, potatoes are often overlooked. However, experts assert that traditional potatoes should not be categorized with snacks like chips and French fries. In fact, they are healthier than most people realize, largely due to a misleading reputation.
“Potatoes have unfairly suffered from a tarnished image over the years,” notes Alexander LeRitz, a registered dietitian at JM Nutrition in Toronto. “At some point, they were lumped in with highly processed foods and branded as ‘bad carbs.’”
It’s unfortunate that potatoes fell victim to the “carbs are bad” mindset, given that in their natural form, these vegetables are packed with nutrients.
A recent study supports the notion that potatoes offer different nutritional benefits compared to whole grains and should not be seen as substitutes for them but rather as complementary components of our diets.
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The Benefits of Potatoes
Potatoes serve as a great source of dense carbohydrates, which function as the body’s primary energy source, similar to fuel for a car, explains LeRitz.
They also provide dietary fiber, which is essential for digestive health, especially when consumed with the skin. Alison Ellis, a registered dietitian and founder of The Toddler Kitchen in Victoria, emphasizes their nutrient richness, noting that a medium skin-on potato offers approximately 952 milligrams of potassium (more than a banana) and nearly half of an adult’s daily vitamin C requirement.
Colorful varieties of potatoes contain beneficial plant compounds like anthocyanins, which are antioxidants. While blueberries are recognized for their anthocyanin content, Ellis points out that purple potatoes offer a comparable amount.
In addition to their nutritional advantages, potatoes are budget-friendly and excellent for meal preparation. Interestingly, cooking, cooling, and reheating them enhances their resistant starch content, a type of prebiotic fiber that supports beneficial gut bacteria.
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Preparation Matters
While potatoes are nutrient-rich, their preparation is crucial to maximizing health benefits. A recent study indicated that a higher intake of French fries was linked to an increased risk of type 2 diabetes. Conversely, eating potatoes baked, boiled, or mashed did not present the same risk.
“For the healthiest options, keep the skin on and opt for cooking methods such as boiling, baking, or roasting with heart-healthy oils like olive or avocado oil,” advises Ellis.
Since potatoes are starchy vegetables that can elevate blood sugar levels when consumed alone, pairing them with protein and healthy fats can help balance your meals and stabilize blood sugar levels.
Preparing potatoes in a health-conscious way can be simple. Here are some nutritious preparation ideas from LeRitz:
Crispy Air-Fried Potatoes
Cut potatoes into cubes or wedges, keeping the skin on. Toss lightly in olive oil, salt, pepper, garlic powder, and smoked paprika. Air fry them until they are crispy outside and fluffy inside. Serve with grilled chicken, fish, or tofu, along with a generous portion of vegetables. “This way, you achieve that crispy texture everyone loves, without the need for deep frying,” he notes.
Garlic and Herb Roasted Potatoes
Chop potatoes into bite-sized pieces, then coat them with olive oil, garlic, and herbs like rosemary or thyme. Roast them in the oven until golden brown. “I often prepare these as part of a sheet-pan meal, cooking protein and vegetables alongside them,” states LeRitz. “It’s a simple way to create a balanced dinner with minimal effort.”
Warm Potato Bowls
Transform potatoes into a filling meal by roasting or boiling them and then combining them in a bowl with lentils or chickpeas, leafy greens, roasted vegetables, and a flavorful yogurt or tahini-based sauce. “This meal encompasses carbohydrates, protein, fiber, and healthy fats, promoting fullness and sustained energy,” he states.
In conclusion, potatoes deserve a favorable place in our diets due to their nutritional goodness and versatility. By opting for smarter preparation methods, they can enhance our meals while supporting our health. So, the next time you’re meal planning, consider adding potatoes to your menu for a delicious and wholesome option.
