Buzz
Potatoes have been unfairly branded as 'unhealthy,' but this reputation is undeserved. Essentially, a potato is a starchy tuber rich in nutrients, including a notable amount of vitamin C, cultivated beneath the soil. It’s one of the most humble and natural vegetables you can find. While frying them into chips or fries might not be ideal, that’s more about preparation than the potato itself. So why do so many people believe potatoes don’t belong in a balanced diet?
How did potatoes earn this unhealthy stigma in the first place?
According to USDA dietary surveys, potatoes are the most widely eaten vegetable in the United States. This isn’t disappointing because they’re potatoes, but because they’re often consumed as chips or fries, while other vegetables are neglected. The issue lies in the lack of greens in our diets, not the presence of potatoes.
Numerous observational studies have linked potato consumption to higher rates of type 2 diabetes and other health issues. However, potatoes are more likely an indicator of an overall unhealthy diet (such as one heavy in fast food) rather than the root cause. A recent Danish study distinguished between boiled and fried potatoes, revealing that boiled potatoes do not increase diabetes risk. Additionally, despite their high glycemic index, studies show that potatoes don’t significantly raise blood sugar when eaten as part of a regular meal.
Fries and chips have long been vilified, especially during the era when fats and oils were deemed the enemy of healthy eating. Their preparation in fatty oils (or historically, beef tallow) earned them the label of 'unhealthy.' Even as low-carb diets gained popularity, fries and chips remained stigmatized—this time because potatoes are carbohydrate-rich.
Despite the decline of the low-carb trend, potatoes are still unfairly viewed as a subpar choice. Some opt for sweet potatoes over white potatoes, even though they’re nutritionally quite similar. It’s time to set the record straight.
What’s actually in a potato, nutrition-wise?
What’s truly wrong with potatoes? When you evaluate them as a vegetable, separate from their fried forms like chips and fries, they’re actually quite nutritious. A large potato (284 calories) provides:
64 grams of carbohydrates—yes, but hear me out
8 grams of protein
8 grams of dietary fiber
less than 1 gram of fat
81% of your daily vitamin C requirement(!)
64% of your daily vitamin B6
33% of your daily potassium intake
These nutritional values are based on keeping the skin intact. While the flesh of potatoes is nutrient-rich, the skin boosts these benefits significantly. (I always leave the skin on when mashing or roasting potatoes.)
The protein, fat, and vitamin content is quite remarkable for a vegetable, especially when viewed as a carbohydrate source: Potatoes offer more fiber and protein than an equivalent serving of brown rice and more fiber (with comparable protein) than quinoa.
Stop categorizing potatoes with white bread or other refined carbs. Nutritionally, they align more closely with quinoa, brown rice, and other whole grains.
