Don't Fear the Humble Potato

When I was growing up, potatoes were practically a food group. Mashed, baked, in soup, or tucked into a leftover hash—we never thought to question them. But somewhere along the way, the humble potato got demoted. Now people eye them like carb grenades. And that’s a shame, because the potato is a nutrient-dense, versatile, and satisfying food—if you treat it right. It even plays a starring role in some impressive heart-health diets.

Beyond Russets

Most grocery stores in the U.S. carry a narrow lineup: russet, red, and maybe Yukon Gold. However, there are hundreds of varieties—including richly pigmented purple and blue potatoes that are rich in anthocyanins, plant compounds associated with heart and brain health. Heritage and heirloom varieties also offer more diversity in taste and nutrition. You can often find baby potatoes in various hues, and those are great, although they are more expensive.

White potatoes and sweet potatoes, by the way, aren’t even in the same botanical family. White potatoes are nightshades (Solanaceae), while sweet potatoes are morning glories (Convolvulaceae). Different families, different nutrients, yet they share the same name, likely because both are delicious starches. Other foods in the Solanaceae family are tomatoes, eggplant, and peppers (but not black pepper).

Glycemic Load, Explained Simply

You may have heard that potatoes are high on the glycemic index (GI), which means they can rapidly increase blood sugar levels. But glycemic load (GL) gives a fuller picture by factoring in how much of the food you’re eating, not just how fast it digests.

• Glycemic Index (GI) = how fast a carbohydrate-rich food raises blood sugar.
• Glycemic Load (GL) = GI × amount of carbs in a serving ÷ 100.

No, you don’t need an abacus or calculator with you in the kitchen when you eat potatoes. You can use online resources to search for foods. Remember, the listings are evaluating foods in isolation, not as part of a larger meal or dietary ecosystem.

Why does blood sugar matter? Because big swings—spiking high and then crashing low—can leave you feeling tired, moody, hungry, and foggy. Over time, repeated spikes may raise your risk for chronic issues like heart disease. Maintaining stable blood sugar levels helps your body stay in balance.

So while the GI of a food might be high, its glycemic load could still be moderate or low depending on portion size and preparation. A small potato eaten with a meal of fiber, fat, and protein won’t spike blood sugar the way a big pile of fries might.

Want to enjoy potatoes without the glucose rollercoaster? Try these tips:

• Cool, then reheat cooked potatoes to boost resistant starch, a fiber-like carb that blunts blood sugar spikes and feeds good gut bacteria.
• Add vinegar (like in a simple potato salad)—acetic acid can help reduce glycemic impact. Rice vinegar is mild, and some healthy dressings are vinegar-based.
• Pair with fat and protein to slow digestion: think avocado, beans, or tahini sauce.

Satisfying, Nutritious, and Underrated

Boiled white potatoes hold the top spot on the Satiety Index, meaning they’re the most filling food ever tested. That’s likely due to a combo of fiber, slow-digesting starches, and volume.

Despite their bland reputation, potatoes are a nutrient-dense food, especially when cooked simply and eaten with the skin. A medium potato (with skin) contains:

• ~4 grams of fiber
• ~5 grams of protein
• Over 25% of your daily Vitamin C (though some is leached into cooking water)
• A good dose of potassium—even more than a banana!
• Iron, magnesium, and B vitamins, especially B6
• Antioxidants, particularly in colored varieties

They're naturally fat-free and cholesterol-free, making them a wise choice as a foundation food when prepared without added fats or heavy processing.

And yes, potatoes feature prominently in the heart-protective diets promoted by doctors Caldwell Esselstyn and Dean Ornish. These two pioneers in reversing heart disease through diet and lifestyle emphasize simple, starchy, and/or nutrient-dense foods, such as potatoes, oats, beans, and greens, as the building blocks of cardiovascular healing.

But What About the Risks?

Let’s get real: potatoes show up on the Environmental Working Group’s Dirty Dozen list, meaning they often test high for pesticide residues—especially fungicides, which are applied both before and after harvest to prevent spoilage. Buying organic can reduce that load.

And yes, green potatoes should be thrown out. The green color indicates the presence of solanine, a naturally occurring toxin that can cause nausea and neurological symptoms if eaten in quantity. If your potato has sprouted "eyes," you can cut them out—but if the flesh is green, don’t risk it. To prevent greening in the first place, store potatoes in a cool, dark, and dry place, away from sunlight or bright kitchen lights. I go into more detail on how to buy and store in a moment.

Let’s Talk About Fries and Chips

When people talk about potatoes being “bad,” they usually mean fried potatoes: French fries, hash browns, chips. These are often cooked at high temperatures in industrial oils and form acrylamide, a chemical linked to cancer risk in animal studies.

But the problem isn’t the potato—it’s what we do to it. Frying, burning, and bathing in oil is not the potato’s fault.

Try:

• Roasting with a touch of olive oil (or fat-free by using Silpat)
• Boiling and mashing with herbs and garlic
• Blending into soups as a natural thickener
• Tossing in a salad with vinegar and greens
• Or just eating them plain with a sprinkle of salt and cracked pepper

Anti-Inflammatory? Not Always. But That’s Okay.

It’s worth noting: Russet potatoes are not considered anti-inflammatory foods, and yellow and red potatoes may not be either. That doesn’t mean they’re “bad,” but it does mean that if you're working to lower systemic inflammation, you’ll want to balance them out with other anti-inflammatory choices. If the majority of your diet is built on whole, plant-forward, anti-inflammatory foods, then a white potato now and then doesn’t need to be a dealbreaker.

That said, purple potatoes are a standout. Their vibrant color comes from anthocyanins—the same class of antioxidants found in blueberries and purple cabbage—and studies show they have anti-inflammatory and antioxidant benefits that set them apart from their paler cousins. They’re sometimes more challenging to find and usually more expensive, but if you can get your hands on them, they win the contest for healthiest potato.

Additionally, even if some potato varieties are mildly inflammatory, they do not appear to be associated with disease states or all-cause mortality. When examining your overall food intake, particularly whole foods that promote health, you’ll find balance.

(Purple sweet potatoes deserve their moment, too, but I’ll save those for a future post.)

Social + Environmental Notes

Most potatoes in the U.S. come from large-scale monocultures, which can deplete soil, reduce biodiversity, and encourage heavy pesticide use. In some regions, Indigenous and local communities are working to preserve heirloom and landrace varieties, particularly in areas such as the Andes, where the potato originated. Supporting organic, small-scale, or local growers can make a real difference if it’s accessible to you.

How to Buy and Store

Today’s typical grocery-store potato varieties aren’t necessarily bred for long storage, but with a bit of care, you can still keep them fresh for weeks or even months. Historically, potatoes were a vital winter crop—stored in root cellars, often packed in straw, hay, or sand inside barrels to stay cool, dark, and dry. Their ability to last through the cold months made them a cornerstone of food security for generations.

Buying tips:

• Look for firm potatoes with smooth skin and no soft spots, mold, or sprouts.
• Avoid potatoes that are green or have green patches, as they indicate the presence of solanine, a natural toxin. This is not easy if they are bagged, so do your best to peek in any holes or mesh in the bags to get a better view.
• Choose organic when possible—potatoes are on the Dirty Dozen list because conventional crops are often treated with fungicides and sprout inhibitors that linger in the skin.

Storage tips:

• Store potatoes in a cool, dark place—ideally at a temperature of 45–50°F. A pantry, cellar, or paper bag in a cupboard works well. Air flow is imperative.
• Avoid the fridge. Cold temps convert starch to sugar, altering texture and flavor.
• Keep them out of the light to prevent greening and sprouting.
• Don’t store near onions—they release gases that can cause potatoes to spoil faster. This one surprised me and forced a behavior change.

Handled right, good potatoes can keep for several weeks or more without sprouting or softening. Check them occasionally and remove any that start to deteriorate.

A Personal Note on Affordability and Digestion

I eat a lot of potatoes—usually in rotation with sweet potatoes and winter squash. That’s because I genuinely love those foods, but also because they’re affordable, easy to prepare, and gentle on digestion. I’ve found that some grains don’t sit well with me, and having a starchy, satisfying base like potatoes helps me keep meals balanced, especially when I’m aiming for a good mix of complex carbohydrates, protein, and healthy fats.

If you’ve noticed discomfort or inconsistency with grains, or you’re just looking for more variety, try incorporating potatoes. They’re versatile enough to work in all kinds of meals and are super filling. Try purple ones. Try vinegar. Try tahini or hummus.

My Take

Potatoes are not empty carbs. They are versatile, satisfying, and deeply rooted in global food traditions. Like anything, how you prepare them and where they come from matter.

So no, you don’t need to fear the potato. Consider skipping the drive-thru fries and opting for a roasted purple potato salad with herbs, beans, and vinegar instead. Gut bugs, blood sugar, and taste buds will all thank you.

Want to learn more?

Healthline on purple potatoes

WebMD on potatoes

Potatoes are not associated with cardiometabolic disease

History of the potato, by the BBC

Check out my full website.

(This blog is not intended to diagnose or treat disease. I am not a physician. Please consult your physician for any medical advice. Thanks.)