Are Potatoes Healthy? The Verdict Is In

Whether it’s creamy mash, crispy chips, steamed or roast potatoes that your tastebuds fancy, there’s little doubt the humble potato is a comfort food favourite.  

In fact, Kiwis chomped through $1 billion worth of potatoes in 2024.

Despite their popularity, potatoes continue to cop concern, getting caught up in the anti-carb debate, while their trendier cousin – kūmara – has stolen some of the healthy limelight.  

So, are potatoes good for you? We asked Sanitarium Accredited Practising Dietitian Nicola Perry to cut through the nutrition noise on the humble spud. 

“Potatoes are an important part of diets around the world, and a healthy, budget-friendly staple. They contain essential nutrients such as potassium and vitamin C, which are important for energy, immunity, muscle, nerve and cardiovascular health,” said Nicola. 

“In fact, potatoes also contribute a small amount of protein, including all nine essential amino acids – a lesser-known benefit!”  

“While most vegetables contain little to no carbohydrates, as a starchy vegetable, potatoes naturally provide more carbohydrates making then a quality source of energy for our brains and bodies.  

“Not all potatoes are equal though - depending on the variety of potato, glycaemic index (GI), which means how quickly or slowly a carbohydrate food is digested and affects blood sugar levels, differs. As some potatoes, such as the Desiree potato, have a slightly higher glycaemic index than others, this has unfortunately unfairly contributed to their bad carb reputation, despite all potatoes offering nutrients needed for health and quality energy to keep us going.”

“A potato’s GI on paper isn’t necessarily its GI on the plate. The potato variety, cooking temperature, cooking time and method can affect and change the GI by altering the microstructure of the potato making it either easier or harder to digest.” 

“Despite differences, Nicola says there’s no need to avoid any type of potatoes. Instead, she recommends choosing potatoes that best compliment your meal and your tastebuds. It is the entire meal that matters most. Pairing potato with foods high in protein, fibre and leafy or non-starchy vegetables will lower the GI of the meal, helping to support steady energy levels and feeling fuller for longer.”  

Here are Nicola’s healthy eating tips for potatoes: 

1. Keep the skin on:

“I recommend you always wash your potatoes thoroughly and leave the skin on for an extra fibre boost. The skin provides insoluble fibre, which helps keep us regular and plays an important role in carrying food through our digestive system.” 

2. Cool for better gut health:

“Cooking and cooling potatoes increases their resistant starch content. This is another type of fibre and it acts as a prebiotic feeding the good bacteria in your gut. My favourite way to enjoy cooled potatoes is in dishes like potato salads.”

3. Mix it up: 

“There are potato varieties available in supermarkets to try. If you typically consume white potatoes, you could switch it up with kūmara. Red, orange, gold and purple kūmara contain vitamins A and C, as well as potassium and powerful plant compounds with antioxidant benefits,” Nicola says.  Research also shows that some of the plant compound in sweet potatoes may help manage type two diabetes.  

4. Fresh, not frozen:

“Frozen chips are convenient, but they are typically pre-fried and may have added salt. With just a little extra time, homemade fries are a healthier way to get that takeaway taste, especially when oven baking or using an air fryer.” 

5. Pop them in the pantry:

“I always recommend you keep your potatoes in the pantry, not the fridge. Storing them in a cool, dark place helps preserve their quality and prevents them from turning sweet or sprouting.”    

Looking for some new and delicious ways to enjoy your potatoes?

Why not try some of Nicola’s dietitian approved favourites, including Potato and Spinach Cakes with Almond Parsley Sauce and Super Green Loaded Baked Potatoes. Explore our range of wholesome, tasty recipes for more recipe inspiration: www.sanitarium.com/nz/recipes