Versatile, affordable and downright delicious, potatoes have rightfully become a pantry staple in many homes. From breakfast to dinner and every meal and snack in between, there’s usually a potato-based option that fits the occasion.

But when you and your family savor these popular root veggies and experiment with new recipes, you may be asking: Are potatoes a healthy option for my family?

The Diet Concern

Paleo, keto, Zone, Atkins – the list goes on and on. But the one thing all of these diets have in common is a focus on lowering intake of carbohydrates and starches, which leaves our fair potato tucked away in the cupboard. Fad diets are just that – fads. But as each one briefly gains notoriety, some healthful foods – like the potato – are erroneously targeted as problematic.

It is true that potatoes are high in starches and carbohydrates, the nutrients that cause spikes in blood sugar. But pairing potato dishes with other foods that are high in protein and fiber can lead to a more regulated release of glucose during digestion. Focus on creating balanced meals with carefully incorporated potato dishes, and the health benefits will outweigh the drawbacks.

Nutritional Facts

The truth is that potatoes are naturally free of fat, sodium and cholesterol, and the skins are a good source of dietary fiber. At only 110 calories for a 5.2 ounce serving, potatoes are loaded with important vitamins and nutrients, like vitamin B6, potassium and vitamin C.

If those stats aren’t enough to change our minds about the humble potato, consider that the Idaho potato is certified by the American Heart Association as a heart-healthy food and by the American Diabetes Association as the first vegetable to participate in the Better Choices for Life program.

The Sweet Potato Question

Why are sweet potatoes touted as the healthier spud option? It is true that sweet potatoes boast a slightly different set of nutrients – like vitamin A.

But both vegetables are included on the Food and Drug Administration's Top 20 Raw Vegetables list. With a similar number of calories, carbohydrates and protein per serving, it is more accurate to say that the nutritional benefits of sweet potatoes are different than regular potatoes, not better.

Can You Say “Yes” to Potatoes?

The short answer is YES. Due to their nutritional content and versatility, potatoes are a popular – and healthy – choice to add to meals without exhausting the daily recommended number of calories.

The most important factors to consider when choosing a potato recipe are preparation style and what foods your potatoes are paired with. Shy away from fried potato recipes that add fats and cholesterol to your meal, and use condiments like butter, cheese and sour cream in moderation to keep the calorie content of your dishes in check.

To get you started with healthier potato dishes, the Idaho Potato Commission and the American Heart Association have created a list of heart healthy recipes to try.

Sources:
Idaho Potato Commission
Potatoes USA
The Nutrition Source, Harvard T.H. Chan School of Public Health