People often question the benefits of eating potatoes. Yet this humble vegetable continues to reign as one of the most popular foods to eat in many countries around the world.

So, are potatoes healthy for you? Having spent almost thirty years married to an Australian man and living among the Australian people, I have come to have great respect for the humble potato. There are hundreds of varieties of potatoes including Russets, Bintjes, and, Kennebecs, just to name a few. Dutch Creams are our latest favorite.

I always enjoy a batch of steamed new potatoes with fresh green beans early in the season. This has been especially true since I have moved to Australia. That is because here in Australia the potato is to Australians what rice is to the Japanese. So many ways to enjoy them – baked, roasted in the oven, cooked on the edge of the campfire, cooked in soups, in cakes, in pies, and of course mashed. A pile of hot chips served wrapped in paper from the local Take Away Shop is at least a weekly treat for many Australians. But the question still remains…Are potatoes healthy for you?

Are Potatoes Unhealthy and Fattening?

Many people say the potato is fattening. But I think the poor potato has been unfairly demised. The truth of the matter is, it is the excess oils, grease, salt, and butter and other dairy products, that are the real culprits. In addition, eating large portions of greasy, salt-ridden potatoes along with big portions of meat everyday creates digestion issues, which will obviously lead to weight gain. Eating this type of diet along with a sedentary lifestyle will make it even more difficult to maintain a healthy weight and overall health.

Many doctors state our bodies can process sugars from foods much more easily when not inhibited by excess fats. So when we eat the potato without the excess fatty additions, the sugars from the potato can enter our body cells more easily. When eaten this way potatoes, with their high fibre content and energizing plant sugars, are very healthy for us. Since the sugars from the potato are getting into the body cells, they will be less likely to cause the health issues many worry about, like unhealthy blood sugar levels. Therefore, if you eat the potato without the fattening additions such as grease, butter, and other dairy products, you can enjoy the taste and health benefits of this nutritious vegetable without negative issues. Yes, potatoes can be healthy for you!!!

Can Diabetics Eat Potatoes and be Healthy?

The potato is a powerhouse of energy and does contain more natural sugars than many other vegetables. So if a person does already have blood sugar issues such as diabetes, or is trying to lose weight, it may be best for them to limit or even eliminate potatoes (especially the white ones) from their diet until those issues are more resolved. Additionally, if you do eat them its important to not eat any types of fats with them. By doing this, you will ensure the sugars from the potato are getting into the body cells; thus they will be less likely to cause your blood sugars to rise to unhealthy levels.

VERY IMPORTANT: The information regarding diabetes in this article is regarding type 2 diabetes.

If you have type 2 diabetes or are prediabetic, it is advised by many doctors to eliminate all oils, meats, and dairy products from your diet. However, on the video How Can I Lower Blood Glucose?, Dr. Joel Fuhrman explains how eating a small amount of nuts and seeds can be beneficial for regulating blood glucose levels.

But for myself, I have found that by keeping potato meal prep simple, I could eat potatoes without ill effects. Actually, many people with diabetes have found that eating potatoes without the fatty additions, has aided them in their health challenges. Potatoes are very filling and can help a person feel more full, satiated. This can help a person to stick to eating a plant based diet, without being as tempted by less healthy food options.

Watch this video (below) to learn WHY eliminating oils, meats, and dairy products from the diet is important if you want to heal from type 2 diabetes; or prevent getting it in the first place.

Are Potatoes Healthy For Weight Loss?

When I eat a modest amount of potatoes as part of a balanced Plant Based diet, I don’t have issues with weight gain. Potatoes actually make me feel healthy and satisfied when eaten along with a nutritious leafy green salad.

When I season potatoes lightly with herbs and a little Himalayan pink salt and serve them alongside other vegetable and bean dishes and plenty of leafy greens, they really do help me to feel more full and satisfied with my Plant Based meal.

Drinking Water While Eating Healthy Potato Meals

One important aspect of eating starch dense foods like potatoes is the effect it has on the body’s hydration levels. So it is important to drink water regularly through the day when eating cooked and starch dense foods like potatoes.

Your body needs plenty of hydration, especially when it comes to eliminating any waste from these denser vegetables. Raw fruits and raw leafy greens have plenty of water content to assist with moving these foods through our intestinal system. However, the more dense starch based foods don’t have as much moisture. So its important to drink enough water throughout the day in order to ensure proper hydration of the body. By doing this you will contribute to the proper digestion and elimination of the foods that are eaten.

Having said that, any fruit or vegetable will have more moisture than packaged, processed foods. The main point is that for good digestion and elimination, it’s important to drink water up until about half an hour before cooked meals. Then start drinking water again a couple hours after eating a main meal. Please check out my blog How to Drink Water – Five Basic Tips +1 for more information on this topic.

A Simple Healthy Potato Meal

One of my favorite ways to cook potatoes is to slice them up and simmer them at a moderate heat in a covered skillet on the stovetop. Cook with a little water, a little oil, and some paprika. Just add more water as you cook them if they start drying out. Check them and turn them every five to 10 minutes. Your Paprika Potatoes should be ready to serve in about half an hour. I don’t eat this every day. Better to keep the prep simple. I often enjoy my potatoes just steamed.

For more great Healthy Potato Meal ideas I suggest you check out the website of Dr John Mc Dougall. He encouraged his patients to eat a whole food plant based diet as a major way to improve and maintain good health. Actually one of the main ways he helped his patients to regain their health was through eating a Starch-based diet…with a big encouragement on the benefits of eating potatoes and regaining health. He wrote a book entitled The Starch Solution. Many people have credited this book with helping them to lose weight and heal from a variety of health issues. You can check it out here on Amazon.

Personally, I have found that by enjoying starch based meals in conjuction with plenty of leafy greens (mostly raw and some cooked), I have had the best results in helping my body to heal.

Potato Nutrition Facts:

• The potato has very little fat and very little sodium. It has no cholesterol.
• The potato has plenty of fibre, magnesium, and antioxidants.
• A medium size potato baked with skin has almost 1000mg of potassium.

Glycemic index variables

• Type (Russet potatoes have a high GI; but red potatoes have lower GI comparatively)
• What they are eaten with
• Method of cooking

My experience with the potato has been that it can be a vehicle for either good health or bad health. But that is my opinion. So, to decide for yourself, whether potatoes will be healthy for you – consider your health condition. Talk with your health care practitioner (especially if you are on any medications). And most importantly do your research. Then you can make an informed decision that’s right for you.

Yours Sincerely