Are Potatoes Healthy? Why You Don’t Need To Give Them Up—Even if You’re Diabetic
A dietitian reveals how to make them even better—plus see a good-for-you recipe
In a world increasingly divided, it’s comforting to know most of us can still agree on at least one basic truth—namely, that when Mother Nature gave us potatoes, she gifted us a food with almost endless culinary potential. It’s a given they’re delicious, but are potatoes healthy? We asked a top dietician to weigh in on the latest research, reveal simple ways to supercharge your spuds and share a recipe that’s as healthy as it is mouthwatering.
Are potatoes healthy?
In a word, yes. “Potatoes provide beneficial nutrients including potassium, vitamin C and folate,” explains dietician Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet: Diet Just 2 Days a Week and Dodge Type 2 Diabetes. In fact, she adds that potatoes have one of the highest potassium levels among fruits and vegetables, with bioavailability on par with—or even exceeding, in some cases—supplements.
What makes this trifecta of nutrients—potassium, vitamin C and folate—so important? Let’s count the ways: Potassium is an often-overlooked powerhouse that supports muscle contraction, strong bones and a healthy heart; vitamin C is a top immunity booster; and folate supports heart health and may help reduce the risk of certain cancers, including colorectal and, according to the British Journal of Cancer, breast cancer.
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“While potatoes aren’t the only food with these nutrients, they stand out for offering a high nutrient density relative to their calorie content and for providing more nutrients than many starchy alternatives like rice or pasta,” notes Palinski-Wade. “Eating the skin also adds extra folate and fiber.”
Are certain types of potatoes healthier than others?
While not all spuds are created equal, they can all be part of a healthy diet when enjoyed in moderation. A quick overview of some of the most common varieties:
- Yellow and white potatoes: These are likely what you think of when we say “potatoes.” They have a medium starch content and all of the key nutrients we mentioned above
- Red potatoes: Research suggests these have up to twice the flavonoids as white potatoes, though they contain slightly lower levels of vitamin B6
- Russet potatoes: Classic russets have slightly less fiber than yellow or white potatoes
- Sweet potatoes: These tend to have more fiber than white potatoes and are a good source of vitamin A and beta-carotene
- Purple or colored potatoes: These colorful spuds contain anthocyanins, beneficial anti-inflammatory compounds that give purple potatoes their rich hue
Why you should pair potatoes with whole grains
Though they’re good for you, potatoes aren’t a substitute for healthy grains. A new study in Frontiers in Nutrition found that whole grains provide nutrients like zinc, calcium, iron and certain B vitamins that potatoes lack.
In other words, these foods should complement each other as part of a healthy diet rather than replace one another, notes Palinski-Wade. “Adding a mix of both to your plate throughout the day can help maximize your overall nutrient intake.”
3 easy ways to maximize potatoes’ health benefits
One word of caution: Potatoes are still a carbohydrate, which your body breaks down into sugar. That doesn’t mean you should avoid the starchy vegetable, it just means a little planning can help you get the most out of your spuds. Here are a few smart strategies:
Combine ‘em with these foods
“Pairing potatoes with protein like chicken, lentils or fish or healthy fats from sources like olive oil slows digestion, stabilizes blood sugar from the carbs and improves nutrient absorption without adding excess calories,” says Palinski-Wade.
Portion size is also important. “Since potatoes are a carb-based food, aim for about a 3-ounce serving and pair it with protein and healthy fats—for example, grilled chicken with a side salad or a baked potato stuffed with avocado,” she adds.
Prepare potatoes right
Wondering about the healthiest cooking method for potatoes? Palinski-Wade points out that baking, roasting or microwaving them preserves more nutrients, especially vitamin C and potassium, than boiling or frying potatoes.
A special note for people with diabetes: “You don’t need to avoid potatoes, but there are ways to prepare them to lessen their impact on blood sugar,” she explains. “If you cook a potato, let it cool and then reheat it before eating, you can significantly increase the level of resistant starch. This helps reduce the potato’s effect on blood sugar regulation.”
‘Time’ taters for your health goals
The best time of day to eat potatoes depends on your nutritional needs as well as your preferences. “If you’re an active individual who may need to replace potassium and carbs after a workout, for example, timing your potato intake post-exercise may be beneficial,” says Palinski-Wade.
“But for those working to balance blood sugar, such as people with diabetes, eating a food with a high carbohydrate content like potatoes earlier in the day may be best to prevent late-night blood glucose spikes.”
Healthy Baked Potato, Pistachio & Fruit Salad
Pairing a potato with protein and healthy fats, like in this Baked Potato, Pistachio & Fruit Salad, is a great way to increase nutrient intake, promises Palinski-Wade. “You get potassium from the potato, along with complete plant-based protein and fiber from pistachios (6 grams of protein and 3 grams of fiber per ounce).”
Pistachios add extra health benefits too, helping lower total cholesterol, LDL (bad) cholesterol and triglycerides, while raising HDL (good) cholesterol—a major advantage for people with diabetes who are at higher risk for heart disease, she explains. “This salad is a nutrient-rich, blood-sugar–friendly option that will keep you full for hours.”
Ingredients:
- 20 small potatoes, cut in half
- 2 Tbs. olive oil (for roasting)
- Pinch of salt and pepper (for roasting)
- 1/3 cup shelled pistachios
- 1/2 cup fresh parsley
- 1/2 cup fresh basil
- 3 Tbs. red wine vinegar
- 1/3 cup olive oil (for vinaigrette)
- Pinch of salt and pepper (for vinaigrette)
- 1/2 cup mandarin oranges
- 1/2 cup berries, fresh or frozen
- 1/2 small red onion, finely chopped
- 2 Tbs. grated Parmesan
Instructions:
- Prepare the vinaigrette: Blitz pistachios in a blender until finely ground.
- Add the parsley, basil, red wine vinegar and 1/3 cup olive oil. Blend until smooth. If the vinaigrette is too thick, add a little more olive oil. Season with a pinch of salt and pepper. Set aside.
- Roast the potatoes: Toss the halved potatoes with 2 Tbs. olive oil, salt and pepper. Roast in a preheated oven at 380°F for about 20 minutes, or cook in an air fryer for 15 minutes. Let cool slightly.
- Assemble the salad: In a serving bowl, combine the roasted potatoes, mandarin oranges, berries, red onion and vinaigrette. Mix well.
- Serve: Sprinkle with grated Parmesan and enjoy.
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