The Nutrition Question Most People Get Wrong
True or False?
"Sweet potatoes are more nutritious than white potatoes."
At our recent Nutrition Made Simple workshop, this was the question most frequently answered wrong.
The answer is "False."
I wasn't surprised that so many people think white potatoes aren't a healthy choice.
Cients often mention that they avoid eating potatoes. (at least, that's what theysay...French fries are frequently mentioned as a favorite indulgence..)
Sweet potatoes have a certainhealth halodue to their fiber and carotenoids, but regular potatoes are far more nutritious than most people think. In some cases, they even outperform their orange cousins!
Blame the French fries
Potatoes often are guilty by association with butter, sour cream, and bacon.
🍟 French fries are the real problem, loaded with fat, salt, calories,trans fats, andacrylamideformed during high-heat frying. These compounds are linked to increased risk of heart disease, high blood pressure, and certain cancers.
🍟 Just a few weeks ago, astudyfound that "3 servings of French fries a week is associated with a 20% increased risk of developing type 2 diabetes, but eating similar amounts of potatoes cooked in other ways – boiled, baked or mashed –does notsubstantially increase the risk."
Prepared differently, potatoes deserve a space on your plate
1. They Provide Long-Lasting Energy
A medium potato has about 35 grams of complex carbohydrates that digest slowly and keep you full and fueled.
Some varieties, like russets, have a higher glycemic index, meaning they may spike blood sugar more than others.
Pairing potatoes withprotein, healthy fats, and vegetablesblunts blood sugar spikes and slows digestion.
Waxy potatoes (reds, fingerlings) and gentler cooking methods (boiled or roasted vs. fried) keep things steadier.
2. They Boost Your Immune System
You might be surprised to learn thata medium russet potato provides about 25% of your daily vitamin C.
Potatoes also contain polyphenols, antioxidant compounds that reduce inflammation, support immune health, and protect your cells.
With the addition of vitamin B6, which plays a role in cardiovascular, immune, and brain function, you’ve got a surprisingly heavy-hitting nutrient package.
3. They Have More Potassium Than a Banana!
A medium russet potato gives youaround 900 mg of potassium, compared to 650 mg from a banana, roughly 30% of your recommended daily amount!
Potassium helps regulate blood pressure and supports nerve and muscle function.
4. Don't Skip The Skins!
Potato skins contain most of the phenolics plus a good chunk of the fiber. Leaving the skin on bumps a baked potato up to10–20% of your daily fiber needs.
And it makes meal prep a whole lot easier!
The darker the potato, the more nutritious it tends to be.
Purple and red potatoes are loaded with the same compounds that make berries a superfood.
Prepared wisely—roasted, boiled, baked, lightly seasoned—potatoes are a more nutrient-dense choice than processed starches like white rice or pasta.
They’re budget-friendly, versatile, satisfying, and nutritious.
The problem isn't the potato.
It's what we do to it!
