Hot potato: Why the humble spud is back on the menu

More nutritious than you may think, potatoes may even help you lose unwanted weight. Here’s why taters deserve a place on your plate. 

Potatoes have long been regarded as the unhealthy, carbohydrate-heavy outcast of the vegetable family.

But with new research emerging, spuds are shaking off this negative reputation.

Instead, people are realising they’re an affordable, tasty and filling option, with added benefits like aiding weight loss.

Why potatoes get a bad rap

Potatoes, a starchy vegetable from the tuber family, are packed full of fibre, minerals and vitamin C.

“However, along with sweet potatoes and corn, they’re the only vegetables that contain kilojoules,” Nutrition Australia dietitian Leanne Elliston says. 

According to Leanne, people often associate foods that are high in kilojoules as not being good for us, even if they are a healthy carbohydrate that gives us the energy our bodies need.

Edith Cowan University PhD candidate Pratik Pokharel recently completed a study on the humble spud that confirmed potatoes are not bad for health.

“Our study finding suggests that potatoes, as a whole, should not be demonised,” Pratik says.

“It’s essential to understand that they’re not as good as other vegetables, such as green leafy or cruciferous vegetables.

“However, potato is still a vegetable and rich in nutrients such as potassium, vitamin C, dietary fibre, carotenoids; and if using it as a substitution for refined grains and white rice, potatoes might be a healthier choice.”

The benefits of potatoes

Relatively easy to grow, potatoes are readily available in stores and versatile, which makes them a great choice – especially for bigger families.

But there are also other reasons to put taters on your plate more often.

Firstly, they are very high in vitamin C and antioxidants.

And despite what many might think, they may not have a negative influence on your weight loss journey.

One study found participants experienced a reduction in weight and insulin resistance following an 8-week randomised trial on a potato-inclusive diet.

Purple potatoes

While health benefits may vary between different types, research suggests purple potatoes have three to four times more antioxidants than white potatoes.

Purple potatoes also have 2.5 times more phenolic compounds, which may help inflammation, than those in yellow and sweet potatoes.

Another good reason to eat spuds is their ability to aid weight loss.

A recent Pennington Biomedical Research Centre study found potatoes helped people on restrictive diets feel more satiated.

Sweet potatoes

This variety offers an array of health benefits, such as improving blood glucose and blood pressure regulation.

Sweet potatoes may also help support vitamin A and iron intake, while potentially promoting satiety in adults for weight loss.

Healthier ways to enjoy potatoes

Where many people go wrong with the potato is during the cooking process.

Leanne says we often associate potatoes with unhealthy options, such as fried chips, potato crisps or mashed potato with lashings of butter and cream.

“These all taste amazing but have loads more kilojoules than when we cook and prepare potatoes in a healthier way,” she explains.

Instead, Leanne recommends avoiding anything deep-fried like chips.

“Prepare them just as plain old roast potatoes in their jackets … or you can prick the skin and cook them in the microwave, too.”

If you mash your taters, Leanne suggests forgoing butter and cream, and maybe adding some sweet potato – which has a very low glycemic index (GI) and therefore is suitable for people living with diabetes.

“You can also chop them [potatoes] up and turn them into wedges with the skin on, cooked in a little bit of olive oil,” Leanne says.

Another tip for anyone trying to maintain or lose weight is to let your cooked spuds cool down before eating them.

“A cold potato has a lower GI, which means the glucose is released much more slowly into the bloodstream, making you feel full for longer,” Leanne says.

For more on healthy bites:

• Why walnuts could be the superhero of your dinner plate
• Seeing red: Why cranberries are the superfood you need in your diet
• Which is the healthiest bread?
• Best foods to pack into a thermos for a healthy hot lunch
• Get Nourished recipes: Healthy sharing plates

Updated January 2024.