Reevaluating potatoes: how preparation and pairing can turn a dietary villain into a nutritious staple

Once unfairly blamed for weight gain and blood sugar spikes, potatoes are now recognised by nutrition experts as nutrient-dense and adaptable for a balanced diet, provided they are prepared thoughtfully and paired appropriately, especially for those with diabetes.

Potatoes have long been unfairly treated as a dietary villain, blamed in turn for everything from weight gain to blood-sugar spikes. Yet nutrition experts say the humble tuber is better understood as a nutrient-dense whole food, not just a source of starch. According to HuffPost, which drew on dietitians including Toby Smithson of the American Diabetes Association and Barbara Ruhs, potatoes provide vitamin C, vitamin B6, potassium, fibre and a small amount of protein, with much of the fibre concentrated in the skin.

Their carbohydrate content is real, but it is not the whole story. The glycaemic index, which measures how quickly a food raises blood sugar, varies widely depending on the type of potato and how it is cooked. HuffPost reported that a baked Russet scores far higher than boiled or chilled potatoes, while potato salad can land much lower because fat, acid and fibre slow digestion. Healthline and WebMD both note that potatoes are naturally rich in starch, but their effect on blood sugar can be moderated by preparation and by what they are served with.

Cooling potatoes changes them in a useful way. As Carolyn O’Neil told HuffPost, cooking and then refrigerating potatoes increases resistant starch, a type of carbohydrate that is less readily digested and can soften the blood-sugar response. That same effect can survive reheating, which means a potato cooked ahead of time may behave differently from one served piping hot. Healthline says resistant starch may also support digestive health, adding another reason potatoes can fit into a balanced diet.

For people with diabetes, the message is not to ban potatoes but to portion them sensibly and pair them well. Smithson said they can sit within a diabetes-friendly plate when balanced with non-starchy vegetables and lean protein, while WebMD says potatoes are fat-free, cholesterol-free and low in sodium when prepared without heavy add-ons. The broader lesson is that fries and chips are not the same as a plain boiled, baked or cooled potato: preparation matters at least as much as the vegetable itself.