{"id":432680,"date":"2026-01-25T17:40:24","date_gmt":"2026-01-25T17:40:24","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/432680\/"},"modified":"2026-01-25T17:40:24","modified_gmt":"2026-01-25T17:40:24","slug":"potatoes-are-healthier-than-you-think-its-all-about-how-you-prepare-them","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/432680\/","title":{"rendered":"Potatoes are healthier than you think \u2013 it\u2019s all about how you prepare them"},"content":{"rendered":"

Open this photo in gallery:<\/a><\/p>\n

Rich in a variety of nutrients, potatoes can be beneficial when roasted or mashed, especially with the skin left on.HUIZENG HU\/Getty Images<\/p>\n

When thinking of the foods that are part of a healthy diet, potatoes don\u2019t often make the cut. <\/p>\n

But experts say regular potatoes don\u2019t belong in the \u201conce in a while\u201d category alongside chips and French fries. They\u2019re healthier than you think; they\u2019ve just been subject to a whole lot of slander.<\/p>\n

\u201cPotatoes\u2019 reputation really has taken a beating over the years,\u201d said Alexander LeRitz<\/a>, a registered dietitian at JM Nutrition in Toronto. \u201cSomewhere along the way, potatoes got lumped in with ultra-processed foods and labelled as \u2018bad carbs.\u2019\u201d<\/p>\n

It\u2019s a shame potatoes became a casualty of the \u201ccarbs are bad\u201d era, he said, because in their natural state, the whole food is filled with nutrients. <\/p>\n

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

Chef\u2019s pick: Four dishes to eat when you\u2019re sick<\/a><\/p>\n

The benefits of potatoes<\/p>\n

Potatoes are a great source of dense carbohydrates, which serve as the body\u2019s primary fuel source, LeRitz explained, much like gasoline to a car. <\/p>\n

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

They\u2019re 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.<\/p>\n

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. <\/p>\n

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.<\/p>\n

A flight of jacket potatoes is the perfect food for a low-stress gathering<\/a><\/p>\n

Preparation matters<\/p>\n

Potatoes are a nutrient-dense food, but how you prepare them makes all the difference. One recent study<\/a> 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\u2019t present that same increased risk. <\/p>\n

\u201cTo 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,\u201d Ellis said. <\/p>\n

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. <\/p>\n

Preparing your potatoes in a health-minded way doesn\u2019t have to be complicated. Here are some healthier ways to prepare them, according to LeRitz. <\/p>\n

Crispy Air-Fried Potatoes<\/p>\n

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. \u201cYou still get that crispy texture people crave, just without the deep frying,\u201d he said.<\/p>\n

Garlic and Herb Roasted Potatoes<\/p>\n

Chop potatoes into bite-sized pieces, then toss them with olive oil, garlic, rosemary or thyme, and roast in the oven until golden. \u201cI often make these as part of a sheet-pan meal with a protein and vegetables cooking alongside them,\u201d LeRitz said. \u201cIt\u2019s an easy way to build a balanced dinner without extra steps or dishes.\u201d <\/p>\n

Warm Potato Bowls<\/p>\n

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. \u201cYou get carbohydrates, protein, fibre and fat all in one place, which helps with fullness and steady energy,\u201d he said.<\/p>\n","protected":false},"excerpt":{"rendered":"Open this photo in gallery: Rich in a variety of nutrients, potatoes can be beneficial when roasted or…\n","protected":false},"author":2,"featured_media":432681,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[901,888,902,879,877,903,49,48,876,895,896,891,878,875,46,549,295,894,887,914,880,881,893,84,889,890,884,904,885,909,910,912,907,911,905,908,882,898,899,714,897,906,865,61,900,892,886,883,913],"class_list":{"0":"post-432680","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-alberta","9":"tag-arts-news","10":"tag-bc","11":"tag-breaking-news","12":"tag-breaking-news-video","13":"tag-british-columbia","14":"tag-ca","15":"tag-canada","16":"tag-canada-news","17":"tag-canada-sports","18":"tag-canada-sports-news","19":"tag-canada-trafficcanada-weather","20":"tag-canadian-breaking-news","21":"tag-canadian-news","22":"tag-economy","23":"tag-education","24":"tag-environment","25":"tag-federal-government","26":"tag-foreign-news","27":"tag-globe-and-mail","28":"tag-globe-and-mail-breaking-news","29":"tag-globe-and-mail-canada-news","30":"tag-government","31":"tag-health","32":"tag-life-news","33":"tag-lifestyle","34":"tag-local-news","35":"tag-manitoba","36":"tag-national-news","37":"tag-new-brunswick","38":"tag-newfoundland-and-labrador","39":"tag-northwest-territories","40":"tag-nova-scotia","41":"tag-nunavut","42":"tag-ontario","43":"tag-pei","44":"tag-photos","45":"tag-political-news","46":"tag-political-opinion","47":"tag-politics","48":"tag-politics-news","49":"tag-quebec","50":"tag-sports-news","51":"tag-technology","52":"tag-travel","53":"tag-trudeau","54":"tag-us-news","55":"tag-world-news","56":"tag-yukon"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/432680","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=432680"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/432680\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/432681"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=432680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=432680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=432680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}