White Potatoes: To Eat or Not To Eat?

The Yolk

Why do people think white potatoes are bad?

• Some diets ban white potatoes
  • Paleo diet – because they are starchy and high in carbs
    • But paleo allows tapioca (starchy and high in carbs) with little nutrition
  • Whole 30 – originally not allowed but now white potatoes are okay after all
  • Keto – potatoes are a carbohydrate and will kick your body out of ketosis
• High glycemic index, leading to diabetes and weight gain
  • Studies have not been able to differentiate a cause from white potatoes versus other parts of a diet
  • Potatoes are carbohydrates but do contain fiber

Why eat white potatoes?

• They are a vegetable
• They grow in the ground
• They have nutritional value
  • Fiber
  • Potassium
  • Vitamin C
  • Vitamin B6
  • Thiamin
  • Magnesium
• Can make up deficiencies with a gluten free diet
• Cheap

When are white potatoes not nutritious?

• When fried in vegetable oils and highly processed
  • French fries
  • Tator tots
  • Fast food
  • Potato chips
• As part of a poor diet high in ultra processed foods, sugary drinks

Perspective

• Do not exclude real food grown in the ground from your diet – but do second guess packaged foods
  • White potatoes can be part of a healthy diet and shouldn’t be the target for causing poor health
  • Limit French fry intake or ultra processed potato products
• Use different preparation methods for white potatoes
  • Keep the skin on
  • Roasted
  • Steamed
  • Air fryer
  • Soups
  • Baked potatoes

Research & Resources

• White potatoes are a vegetable and should be considered part of a healthy diet
• Antioxidants present in colored flesh potatoes
• Potatoes have beneficial amino acids

Recommendations

• Air fryer French fries
• Easy oven roasted potatoes
• Slow cooker garlic mashed potatoes