It’s Time To Stop Being Afraid Of Potatoes

Words: Katrina Rose Wind

Potatoes get a bad rap, which can be understandable when the majority of restaurants and fast-food joints either deep-fry them or cover them in oil. Who are we to judge though? We too, love the occasional chip. That being said, potatoes are an incredibly versatile root vegetable and have a surprisingly high amount of nutritional benefits, when cooked properly of course.

Potato Health Benefits

Potatoes are used in many different cuisines from around the world, not just because they are cheap and versatile — but because they are satiating, healthy, and flavoursome. Potatoes are a nutritious vegetable (yes, they’re a vegetable) that are low in sodium and are fat and cholesterol-free. They are also filled with minerals and essential vitamins that help boost your immune system and help support the body.

PotatoesThey are also filled with antioxidants. This means potatoes can help prevent certain types of chronic diseases, such as diabetes and heart disease — it’s no wonder that potatoes are considered heart-healthy food. Potatoes contain flavonoids, carotenoids and anthocyanins which are powerful antioxidants that can help slow down the ageing process, mentally and physically. Anthocyanins are a type of antioxidant that can help prevent neurological decline, as well as help keep the brain sharp.

Important Minerals And Vitamins

Potatoes are also rich in fibre, which can help keep your sugar and cholesterol levels regular. Fibre also helps keep you feeling full for longer, which can help you keep your weight in check. This root vegetable is also filled with vitamin C and potassium, which helps with keeping your heart healthy. Vitamin C and fibre help lower blood pressure, while also lowering bad cholesterol. Potassium helps your heartbeat stay regular and can also counterbalance some of sodium’s harmful effects on blood pressure. It can also help reduce the risk of a stroke.

PotatoesThey are also an excellent source of resistant starch. It passes through the large intestine instead of your small intestine, which can feed beneficial bacteria in your gut (probiotics). This type of starch is a soluble fibre, meaning it dissolves in water, which helps support regular bowel movements. It can also help with reducing blood sugar levels, as well as manage insulin sensitivity.

Nutritional Information

Keep in mind that other potatoes, including Mediterranean, sweet potato and other varieties all have differing nutritional information. A medium-sized white potato (about 145 grams) is about 110 calories. The nutritional information is as follows:

Fat: 0 grams
Protein: 5 grams
Carbs: 30 grams
Fibre: 4 grams
Sodium: 8 milligrams
Vitamin A: 0%
Vitamin C: 37%
Vitamin B6: 31%
Iron: 6%
Calcium: 2%
Potassium: 27%
Manganese: 20%

Recipes To Try

Potato skins contain a good amount of fibre, so don’t take those bad boys off when prepping your potatoes. Use less oil to make these dishes even healthier. These are the perfect potato dishes to fill you up and to reap those nutritional rewards.


Roasted potato salad with a homemade honey-mustard dressing, the perfect side or main!

Recipe here


A delicious way to get some important minerals and antioxidants. The zest of the capers really bring this dish together, great for your next braai.

Recipe here


A great way to start your morning. These frittatas are the perfect brunch meal, all you need is some good coffee and a mimosa.

Recipe here


A great way to get in some fibre, healthy fats and protein! Perfect for a lazy Sunday lunch.

Recipe here

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>