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

When thinking of the foods that are part of a healthy diet, potatoes don’t often make the cut.

But experts say regular potatoes don’t belong in the “once in a while” category alongside chips and French fries. They’re healthier than you think; they’ve just been subject to a whole lot of slander.

“Potatoes’ reputation really has taken a beating over the years,” said Alexander LeRitz, a registered dietitian at JM Nutrition in Toronto. “Somewhere along the way, potatoes got lumped in with ultra-processed foods and labelled as ‘bad carbs.’”

It’s a shame potatoes became a casualty of the “carbs are bad” era, he said, because in their natural state, the whole food is filled with nutrients.

One recent study found that potatoes provide different nutrients from whole grains and should be included alongside them in our diets, rather than being replaced by them.

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The benefits of potatoes

Potatoes are a great source of dense carbohydrates, which serve as the body’s primary fuel source, LeRitz explained, much like gasoline to a car.

Potatoes are also a good source of fibre and therefore supportive of digestive health, especially if you eat the skin, said Alison Ellis, a registered dietitian and founder of The Toddler Kitchen in Victoria.

They’re rich in important micronutrients including vitamin C, potassium and vitamin B6, she added, with one medium skin-on potato providing around 952 milligrams of potassium (more than a banana) and almost half of your daily vitamin C needs.

Coloured potatoes also contain beneficial plant compounds such as anthocyanins, which are a type of antioxidant. Although blueberries often get the spotlight for their anthocyanins, Ellis said purple potatoes actually contain a comparable amount.

Potatoes are also quite affordable and they make for great meal prep. In fact, cooking, cooling and reheating them makes them even better for your health by increasing their resistant starch, a type of prebiotic fibre that resists digestion and feeds beneficial gut bacteria.

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Preparation matters

Potatoes are a nutrient-dense food, but how you prepare them makes all the difference. One recent study found that higher intake of French fries was associated with an increased risk of type 2 diabetes, but eating baked, boiled or mashed potatoes didn’t present that same increased risk.

“To get the most health benefits from potatoes, keep the skin on and use cooking methods like boiling, baking or roasting with heart-healthy oils such as olive oil or avocado oil,” Ellis said.

Since potatoes are a starchy vegetable and can raise blood sugar levels when eaten alone, Ellis said pairing them with protein and healthy fats can help balance your meal and stabilize blood sugar levels.

Preparing your potatoes in a health-minded way doesn’t have to be complicated. Here are some healthier ways to prepare them, according to LeRitz.

Crispy Air-Fried Potatoes

Cut your potatoes into cubes or wedges, leaving the skin on, and toss them lightly in olive oil, salt, pepper, garlic powder and smoked paprika. Then, air fry until crispy on the outside and fluffy inside. Pair them with grilled chicken, fish or tofu and a big serving of vegetables. “You still get that crispy texture people crave, just without the deep frying,” he said.

Garlic and Herb Roasted Potatoes

Chop potatoes into bite-sized pieces, then toss them with olive oil, garlic, rosemary or thyme, and roast in the oven until golden. “I often make these as part of a sheet-pan meal with a protein and vegetables cooking alongside them,” LeRitz said. “It’s an easy way to build a balanced dinner without extra steps or dishes.”

Warm Potato Bowls

To turn potatoes into a complete meal, roast or boil them, then toss into a bowl with lentils or chickpeas, leafy greens, roasted vegetables and a simple yogurt or tahini-based sauce. “You get carbohydrates, protein, fibre and fat all in one place, which helps with fullness and steady energy,” he said.