In the world of diets and health fads, the humble potato has earned an unjustly bad reputation. While other foods pass under the radar of scrutiny, the potato, often viewed as an enemy of the waistline, finds itself on the "bad list" in many popular diets. Many experts, however, differ. According to them, potato can be a heathy option too, if cooked the right way. 

Clinical dietician Deepta Nagpal, who has been working in the fields of chronic disease management and nutrition counselling, believes the potato is not just another carb-laden indulgence, but a nutrient-dense superfood too — which, when cooked properly, offers numerous health benefits.

Potato, The Underrated Nutrient Powerhouse

Potatoes are surprisingly rich in vitamins, minerals, and fibre, making them a nutritious choice for many. Packed with vitamin C, B-complex vitamins, potassium, and manganese, potatoes are a great source of nourishment. What makes them particularly appealing is their gentle nature on the stomach, making them an excellent option for individuals with poor digestion or those who struggle to digest fibre-rich foods. According to Nagpal, the potato’s lightness on the digestive system makes it a staple for anyone looking for a gentle yet fulfilling meal.

For athletes, active individuals, or those with good glucose tolerance, potatoes provide a clean, quick source of energy without the digestive burden associated with other carb-heavy foods. As Nagpal puts it: “For people who are physically active, potatoes are an excellent energy source that helps fuel the body without the added stress of complex digestion.”

Potato Gives The Potassium Advantage

One of the most notable benefits of potatoes is their high potassium content. In fact, when compared to bananas, a common potassium-rich food, potatoes come out on top. According to the International Food Composition Table (IFCT) 2017:

• 100g of ripe banana = 362 mg of potassium
• 100g of large, brown-skinned potato = 541 mg of potassium

Potassium plays a crucial role in regulating fluid balance, nerve signals, and muscle contractions, making potatoes an even more valuable addition to a healthy diet.

The Problem Lies In Preparation, Not The Potato Itself

Despite their inherent nutritional value, potatoes often get a bad name because of how they are typically prepared. “It’s not the potato itself, but the way we cook it that turns it into something harmful,” says Nagpal. The problem arises when potatoes are deep-fried, drenched in butter, or paired with refined carbs like white flour. These cooking methods transform the potato from a wholesome vegetable into a calorie-laden, nutrient-deprived indulgence.

Take for example popular dishes like fries, buttery alu paratha, or alu puri. While these may taste delicious, they fail to showcase the true potential of the potato. Nagpal urges that it's time to rethink these cooking methods and adopt healthier alternatives to enjoy the true benefits of this versatile vegetable.

The Smart Pairing Strategy For Potatoes

To ensure that potatoes provide maximum health benefits, pairing them wisely is key. When it comes to balancing blood sugar levels and supporting overall health, Nagpal recommends pairing potatoes with protein-rich foods like Greek yogurt, eggs, or paneer. These combinations help stabilise blood sugar and provide a more balanced, wholesome meal. On the other hand, pairing potatoes with other high-glycaemic foods like rice or roti can cause blood sugar spikes, which can be detrimental to health in the long run.

Deepta Nagpal, who has lived in 13 different countries, shares some diverse potato-based dishes inspired from cuisines across the world, incorporating the vegetable into healthy meals:

• Mediterranean Potato Salad: A refreshing dish made with boiled potatoes, chicken, olives, feta cheese, sun-dried tomatoes, a tangy lemon-tahini drizzle, and crunchy nuts — perfect for a light, nutrient-packed meal.
• Kashmiri Dum Aloo with Gosht: A comforting dish of slow-cooked baby potatoes with tender lamb or mutton, and a blend of aromatic spices — a warm and satisfying choice for colder months.
• Middle Eastern Spiced Yogurt Potatoes: Potatoes seasoned with cumin, garlic, and yogurt — this combination not only enhances flavour but also supports gut health.
• Japanese Simmered Potatoes: A light, broth-based comfort food, combining potatoes with lean meats and vegetables for a nourishing and easily digestible meal.
• Cottage Cheese Mashed Potatoes: A creamy dish blending cottage cheese with mashed potatoes, offering a protein-rich, flavourful alternative to traditional mashed potatoes.

Bring The Potato Back To Your Kitchen

Nagpal encourages us to go back to the basics and prepare potatoes in ways that preserve their health benefits. Here are a few tips to make potatoes a more integral and healthy part of your diet:

• Choose gentle cooking methods: Baking, boiling, steaming, or lightly sautéing potatoes are the healthiest options. These methods retain the nutrients without adding excess fats or calories.
• Pair with fibre and greens: Balance your potatoes with leafy greens like spinach or methi (fenugreek), and colourful vegetables like carrots to add fibre and additional nutrients to your meal.
• Mind your portions: One medium-sized potato is typically enough to enjoy its benefits without overindulging. The key is moderation.
• Keep the skin: A lot of the potato’s nutrients are in the skin, so it's best to leave it on for added fibre and minerals.
• Use healthier fats: Instead of butter or cream, consider using olive oil and herbs to enhance flavour without the added unhealthy fats.

Deepta Nagpal says it’s time to stop demonising this nourishing vegetable, and instead celebrate it for the wholesome, grounding food it is. By cooking it with intention and care, potatoes can find their rightful place in our kitchens, providing us with both comfort and nutrition.

Kirti Pandey is a senior independent journalist.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]