The health benefits of potatoes are plenty. Learn why you should eat them, get tips for storing them, and discover some delicious ways to eat them!

Two hands holding potatoes with dirt.

Sweet potatoes get all the love these days, but what about poor ol’ “white” potatoes that seem to get all the bad press? Surely they need some good lovin’ too, don’t you think, because they’re super healthy too!

So, in case you’ve decided to ditch the white potatoes {or relegate them to special occasions}, I hope I can convince you to take a fresh look at ALL colors of potatoes, and start incorporating them into your diet because when it comes to health and nutrition benefits, they’re the good guys too! Here are some reasons why…

Health Benefits of Potatoes

  1. Rich in Vitamin C! Potatoes provide 45% of your daily value for Vitamin C
  2. More Nutrients for Your Body! Potatoes are also a good source of Vitamin B6, Copper, Potassium, and Manganese: 14-21% DV for these nutrients.
  3. Good Source of Fiber! 1 cup of potatoes with skin has approximately 4 grams of fiber, or ~ 2 grams without skin).
  4. Phytochemicals! Researchers have discovered different phytochemicals in potatoes which may be beneficial in fighting cancer, cardiovascular disease and other medical conditions.
  5. Heart Healthy! Potatoes contains kukoamines, natural chemicals that are being studied for their blood pressure lowering potential.
  6. Naturally Gluten Free! For those on a gluten free diet, potatoes, fresh from the ground, are naturally gluten free!

Paired with roasted cruciferous veggies, hazelnuts, and goat cheese, these Roasted Idaho® Potatoes with Brussels Sprouts, Cauliflower, Goat Cheese and Hazelnuts, take on a whole new level of healthy deliciousness!

How to Select and Prepare Potatoes

  • All forms of potatoes can fit in to a balanced diet, but try and prepare potatoes with the skin on most of the time, as the skin provides the majority of the fiber and is also a concentrated source of its nutrients.
  • The Environmental Working Group (EWG) includes potatoes on it’s “Dirty Dozen” list of produce with the highest levels of pesticide residue, so its best to choose organic whenever possible, and to thoroughly wash and rinse potatoes well before preparing and serving them.
  • Consume potatoes with a source of fat and/or protein (see recipe examples and links below) especially if you find your blood sugar gets too high after consuming plain potatoes.
  • Have fun and experiment with a wide variety of potatoes you can now find at the grocery tore and at your local farmer’s markets.  Some more exotic varieties I have found here in San Diego include red, purple, blue, and fingerling potatoes.

This Leek and Potato Soup is easy to make, and super healthy and delicious too!

Simple Ways to Eat Potatoes + My Favorite Healthy Potato Recipes

  • Baked potato (rub olive oil on skin and bake in oven WITHOUT foil for a crispy skin) topped with steamed or sauteed veggies {like broccolini cooked with garlic and olive oil-yum!} and cheese.
  • Potato Salad! This Roasted Potato Salad Nicoise is a healthy and delicious alternative to the typical mayo laden potato salad.
  • Greek salad topped baked potato (chopped: tomato, cucumbers, red onion, and kalamata olives; feta cheese; and olive oil/lemon juice/oregano vinaigrette).
  • In soup! This Leek & Potato Soup {above} is a family favorite!
  • Bake a potato (try Yukon Gold or Red Bliss Potato) with the skin on.  Slice in to rounds and serve with your favorite topping/dip.  Try goat cheese, sun-dried tomatoes, and green onions or chopped tomato, basil, and olive oil.
  • Roasted with Veggies! These Roasted Potatoes with Brussel’s Sprouts and Cauliflower that I created for the Idaho Potato Commission, are absolutely fabulous!
  • Try one of my favorite simple meals: Roast chicken, homemade mashed potatoes (boiled Yukon Gold potatoes mashed with butter and milk, and salt and pepper to taste) steamed fresh broccoli or other veggie, and a green salad.  If you have children make sure to get them involved in the mashing process!

Packed with “Fresh from the Farmer’s Market” flavors, this Roasted Potato Salad Nicoise is a nutritious alternative to the typical mayo-laden potato salad!

For more nutrition info on potatoes and more info on how to select, store, and prepare them, check out the Idaho Potato Commission website, along with George Mateljan’s website, The World’s Healthiest Foods, and most definitely try to enjoy  ALL varieties of potatoes all year long!

Let’s chat!

  1. Do you enjoy all varieties of potatoes, or do you avoid/limit “white” potatoes in your diet?
  2. What’s your favorite way to prepare ANY type of potatoes?

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