How Healthy Are Potatoes?
Are they “empty carbs” to be avoided?
Nutrition experts set the record straight.
Despite their bad reputation, potatoes are
nutrient-dense, not “empty carbs.” When baked, roasted or boiled with
minimal fat, they provide lasting energy, key vitamins and minerals, and
valuable antioxidants.
·
Steady energy: Potatoes are rich in complex
carbs that digest slowly, helping you feel full longer. Waxy types like red or
fingerling potatoes have a lower glycemic index
than russets or Idaho varieties. Pairing them with protein or healthy fats
helps manage blood sugar spikes.
·
Immune support: One medium potato delivers about
25% of daily vitamin C needs and contains phenolics and vitamin
B6, all of which boost immune and cardiovascular health.
·
Potassium powerhouse: A medium
russet offers about 900 mg of potassium—more than a banana—helping
regulate blood pressure.
·
Fiber and antioxidants: Most
nutrients and fiber lie in the skin, which
provides up to 20% of daily fiber. Darker potatoes
(red, purple) contain anthocyanins that support heart and brain health.
·
Best prep: Skip frying and heavy toppings.
Use olive oil, herbs, or hot sauce instead. Properly cooked, potatoes are more
nutritious than refined starches like white rice or pasta.
Bottom line:
Potatoes, when prepared healthfully and eaten in moderation, are a wholesome,
energizing food—not a dietary villain.
Sweet
potatoes tend to get most of the nutritional glory, but regular potatoes (russets,
fingerlings, red and Yukon Golds) deserve another look. The tubers help to support
your immune system, aid in various bodily functions and keep you energized.
“Potatoes
often get a bad reputation” because they’re commonly eaten in the form of French
fries or potato chips, said Tal Kleiner, a clinical nutrition manager at NYU Langone
Health. But when they’re prepared in a healthy way, potatoes are an “amazing, nutrient-dense”
food, she added.
They stoke your energy.
Potatoes
are high in carbohydrates (a medium-size peeled russet potato has about 35 grams),
but that doesn’t make them “inherently bad,” explained Tara Schmidt, a dietitian
and instructor of nutrition at the Mayo Clinic in Rochester, Minn. — it just means
they may not be considered an “unlimited” food.
Potatoes
are complex carbs that take longer for the body to break down and digest than simple
carbs, so they provide a steadier source of energy, which helps you feel fueled and fuller for longer, Ms. Kleiner said.
But
certain varieties do have a high glycemic index, meaning
they can rapidly spike blood sugar, Ms. Kleiner said. Diets rich in foods with a
high G.I. have been linked to an increased risk of diabetes and heart disease. Waxy
potatoes, like fingerlings and red potatoes, tend to have a lower G.I. than russet
or Idaho potatoes, she explained, and boiled and roasted potatoes have a lower G.I.
than fried or mashed ones.
To
help manage blood sugar spikes and slow digestion, Ms. Schmidt suggested “meal balancing”
by pairing potatoes with lean protein, healthy fats and nonstarchy
vegetables.
They
support a healthy immune system.
Potatoes
are a surprisingly solid source of vitamin C. One medium peeled russet potato offers
about 25 percent of the recommended daily amount. Vitamin C is essential for the
growth and repair of tissue. It also acts as an antioxidant, keeping your immune
system strong and helping to protect against chronic diseases such as heart disease
and cancer.
Potatoes
are also full of phenolics, a type of polyphenol that helps reduce inflammation,
regulate immune function and protect cells from damage.
And
they contain a modest amount of vitamin B6, which is needed for cardiovascular,
immune and mental health, said Mary Ellen Camire, a professor of food science and
human nutrition at the University of Maine who has studied potatoes’ health
benefits.
They
have more potassium than a banana.
Potassium
is an electrolyte that the cells in your nerves and muscles need to function, and
it helps keep blood pressure in check. But few people get enough potassium in their
diet.
One
medium peeled russet potato has about 900 milligrams, compared with 650
milligrams in a similar serving of banana. That’s roughly 30 percent of the recommended
daily amount.
And don’t forget the skin.
Potato
skins contain much of the vegetable’s phenolics, as well as its fiber. One medium baked potato with the skin on has about
10 to 20 percent of the recommended daily amount of fiber,
depending on a person’s age and sex.
The
darker the color of the skin and flesh, the more nutritious
the potato, said Mary Ellen DiPaola, a senior outpatient dietitian at the University
of California, San Francisco.
Purple
and red potatoes are packed with pigments called anthocyanins, which can promote
cardiovascular health, slow starch digestion and help stave off cognitive problems,
Dr. Camire said.
Is there a best way to eat
potatoes?
To
fully reap the nutritional benefits, preparation is the key. When baked, roasted
or boiled with minimal add-ons, potatoes are virtually fat-free. But piling them
with butter or sour cream or frying them can quickly torpedo their nutritional profile.
Instead, experts recommend a drizzle of olive oil or hot sauce.
Potatoes
are a more nutrient-dense option than processed white starches like rice or pasta,
Ms. DiPaola said. “And who doesn’t like potatoes?”
With
that, here are some recipes from NYT Cooking.
1. One-Pan Chicken With Golden Potatoes
In
this family-friendly dinner, turmeric lends its yellow hue and earthy aroma to red
potatoes, onions and chicken thighs.
2. Olive Oil Mashed
Potatoes
Simmering
whole garlic cloves with Yukon Golds gives these creamy, Thanksgiving-worthy potatoes
a nice bite (as does good olive oil).
3. Chermoula Potato and
Fish Stew
Moroccan
chermoula — a fragrant blend of warm spices, herbs, lemon and garlic — makes mild
russet potatoes and white fish taste big and bold.
4. Greek Lemon Potatoes
Using
the Greek method of roasting potatoes in olive oil, lemon juice and stock results
in potatoes that are crispy outside, creamy inside and deeply flavorful throughout.
5. Citrusy Roasted Salmon
and Potatoes
Roasting
a whole slab of salmon over thinly sliced Yukon Golds enriches the citrus-sauced
spuds.