Potatoes have earned an unfair reputation over the years, often blamed for weight gain, blood sugar spikes, or being “empty carbs.” But here’s the thing: many of these claims are outdated, oversimplified, or just plain wrong. In reality, potatoes are a nutritious, versatile food that brings a lot of essential nutrients to the table.
As a Registered Dietitian, I’m here to clear up the confusion and shed some light on why these spuds deserve a little more love. Let’s tackle the most common potato myths once and for all.
So, Are Potatoes Bad for You?
No, potatoes are not bad for you. Potatoes are a nutrient-dense vegetable that provides fiber, potassium, vitamin C, and more than 15 essential vitamins and minerals when eaten with the skin on. (9) Like any food, how they’re prepared matters, but the potato itself is a whole, nourishing food that fits easily into a balanced diet.
The myths below are where most of the confusion comes from. Let’s take them one at a time.
Myth #1: Potatoes Are an “Empty” Carb
You’ve probably heard potatoes referred to as “bad carbs” or “empty carbs” at some point. But let’s be real: that label doesn’t hold up. No single food is truly “empty.” Every food has a place at the table, and there’s room for variety in a balanced diet. It’s not about labelling foods as “good” or “bad.” It’s about enjoying a range of foods and finding what works for you.
Potatoes, in particular, are a nutrient-dense vegetable (yes, vegetable) that offers a variety of powerful nutrients. Potatoes with the skin on can deliver over 15 essential vitamins and minerals, including magnesium, fiber, iron, and even copper. (9) Many Little Potato Company products are also good sources of potassium, vitamin B3, and vitamin B6.
With Little Potato Company products, the skin is always on and they’re prewashed and ready to go, making it easy to add a versatile, satisfying, nutrient-dense carb to any meal. Truly anything but empty.
Myth #2: Potatoes Cause Inflammation
Despite what you may have heard, potatoes don’t directly cause inflammation. In fact, they’re a whole, nutritious food with properties that can actually support the systems that keep inflammation in check. Here’s the bigger picture this myth misses.
Potatoes are a natural source of fiber, which supports gut health and can help with cholesterol management. (2) They also contain resistant starch, a type of carbohydrate that isn’t fully digested and instead feeds the beneficial bacteria in your gut. (8) Think of it as a boost for your gut’s “good guys.” One study found that when people ate potatoes as part of a balanced diet alongside other high-fiber foods like beans and lentils, they were much less likely to experience gut inflammation flare-ups. (4) A healthy gut is key to keeping inflammation in check, making potatoes a smart, easy addition to your plate.
Curious to learn more? We have a whole post about resistant starch in potatoes and how to get more of it.
And if you thought potatoes couldn’t get any cooler, enter Little Purely Purples™. Their deep purple color comes from anthocyanins, natural compounds that help neutralize free radicals (unstable molecules that can damage cells if they build up) and support a healthy gut. (1) Adding purple potatoes to your meals is an easy, colorful way to enjoy a nutrient-rich carb that’s anything but inflammatory. Read more about some of the health benefits of purple potatoes in this article.
Myth #3: Sweet Potatoes Are Healthier Than Regular Potatoes
Sweet potatoes often get labelled the “healthier” potato, but the reality is that sweet potatoes and white or yellow potatoes are both nutrient-dense, and both deserve a place on your plate. Each brings its own benefits.
Sweet potatoes are higher in beta-carotene, a nutrient your body converts into vitamin A, which supports immune function, healthy vision, and skin health. (3) White and yellow potatoes, on the other hand, are higher in potassium, an essential mineral that helps regulate blood pressure, supports muscle function, and keeps your heart healthy. (3, 5, 7) Both types contain fiber and resistant starch, particularly when cooked and cooled, which benefits gut health by feeding the good bacteria in your digestive system. (3) Read more about how Little Potatoes are a surprisingly powerful source of potassium in this article.
So which one is “better”? Neither. They simply offer different nutrients. Including a variety of potatoes in your diet is a simple, tasty way to get a broader range of nutrients and keep meals interesting.
The Bottom Line: Potatoes Are Not the Enemy
There are a lot of potato myths floating around, but the truth is clear: these versatile, nutritious spuds have plenty to offer. They’re a whole food vegetable with fiber, potassium, resistant starch, and over 15 vitamins and minerals. Anything but “bad for you.”
Disclaimer: This blog is for general information only and isn’t a substitute for personalized nutrition advice.
References:
- Agriculture and Agri-Food Canada. (2024). Purple power: Pigmented potatoes may help reduce inflammation and improve gut health. Government of Canada. https://agriculture.canada.ca/en/science/story-agricultural-science/scientific-achievements-agriculture/purple-power-pigmented-potatoes-may-help-reduce-inflammation-and-improve-gut-health
- Alberta Health Services. (n.d.). Fibre facts. Alberta Health Services. https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-fibre-facts.pdf
- Ayoob, K. T. (2023). Carbohydrate confusion and dietary patterns: Unintended public health consequences of “food swapping”. Frontiers in Nutrition, 10, 1266308. https://doi.org/10.3389/fnut.2023.1266308
- Campmans-Kuijpers, M. J. E., & Dijkstra, G. (2021). Food and food groups in inflammatory bowel disease (IBD): The design of the Groningen Anti-Inflammatory Diet (GrAID). Nutrients, 13(4), 1067. https://doi.org/10.3390/nu13041067
- Dietitians of Canada. (2019). What you need to know about potassium. Dietitians of Canada. https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/What-You-Need-to-Know-About-Potassium.aspx
- Health Canada. (2012). Do Canadian adults meet their nutrient requirements through food intake alone? Government of Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/food-nutrition-surveillance/health-nutrition-surveys/canadian-community-health-survey-cchs/canadian-adults-meet-their-nutrient-requirements-through-food-intake-alone-health-canada-2012.htm
- Hypertension Canada. (2019). Organizational position statement: Dietary potassium. Hypertension Canada. https://hypertension.ca/wp-content/uploads/2019/01/Position-Statement-on-Dietary-Potassium-Hypertension-Canada-January-2019.pdf
- McKinney, C. (n.d.). What is resistant starch? The Johns Hopkins Patient Guide to Diabetes. https://hopkinsdiabetesinfo.org/what-is-resistant-starch
- Weiler, L. (2019, May 23). Debunking food myths: Canola oil, multi-grains and potatoes. Canadian Food Focus. https://canadianfoodfocus.org/health/debunking-food-myths-canola-oil-multi-grains-and-potatoes/
FAQ:
Are potatoes bad for you?
No. Potatoes are a nutrient-dense vegetable providing fiber, potassium, vitamin C, and over 15 essential vitamins and minerals when eaten with the skin on. (9) Prepared simply (roasted, boiled, or microwaved), they fit easily into a balanced, healthy diet.
Are potatoes fattening?
No single food causes weight gain on its own. Potatoes are naturally fat-free and highly satiating, meaning they help you feel full. Preparation matters, since deep-fried potatoes and heavy toppings change the picture, but plain potatoes prepared simply support balanced eating patterns.
Do potatoes cause inflammation?
No, potatoes do not directly cause inflammation. They contain fiber and resistant starch, which feed beneficial gut bacteria and support gut health, a key factor in keeping inflammation in check. (4, 8) Purple potatoes additionally contain anthocyanins, antioxidant compounds that help neutralize free radicals. (1)
Are sweet potatoes healthier than white potatoes?
Neither is superior; they offer different nutrients. Sweet potatoes are higher in beta-carotene (vitamin A), while white and yellow potatoes are higher in potassium. (3) Both provide fiber and resistant starch. Eating a variety of both gives you the broadest range of nutrients.
Are potatoes okay for people with diabetes?
Potatoes can fit into a diabetes-friendly diet when portioned appropriately and paired with protein, healthy fats, and vegetables, which moderate the blood sugar response. Cooked and cooled potatoes are also higher in resistant starch, which is digested more slowly. (8) Individual carbohydrate needs vary, so work with your healthcare provider or a registered dietitian for personalized guidance. Read more about how potatoes can fit into a diabetes-friendly diet here.
What is the healthiest way to eat potatoes?
Keep the skin on to maximize fiber and nutrients, and prepare them with methods like roasting, boiling, steaming, or microwaving rather than deep-frying. Pairing potatoes with protein and vegetables creates the most balanced, satisfying meal.
