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“Is a white potato healthy?”

By: Hinako Kogano

Image courtesy of: https://revelstokegardencenter.ca/garden-supplies/seed-potatoes-garlic/pacific-russet-potatoes/


Did you know that a white potato can be a healthy source of carbohydrates for you? Potatoes are often called an “unhealthy carb” but they could be good if we keep in mind some important points when cooking or choosing your meal at a restaurant. Potato is actually high in fibre when eaten with the skin on and is also high in vitamin C. In the past, potatoes saved people from scurvy, the disease caused by vitamin C deficiency.

When we think about white potato gourmet, many may think of crunchy french fries (or even poutine!) and buttery, creamy mashed potatoes. However, the sad news is food combination matters, which is the way to eat potatoes as a healthy carb option. The serving size is also an important factor to enjoy your potatoes while staying healthy. My personal favorite way to eat potatoes is to dice the potatoes and toss them in oil and spices of your choice (I like garlic powder with a kick of cayenne) and bake them until crunchy, golden brown. French fries or buttery mashed potatoes are good ways to spoil ourselves after a long and busy school week.


If you would like even healthier options, steamed potato topped with a pinch of salt and spices could be a tasty carb. Also, substituting white potatoes with sweet potatoes or yams is a good option. Nonetheless, any types of starchy vegetables are still high on the GI index, and we need to be mindful of the serving size. The easiest way to know if you know the serving size is to fill a quarter plate with carbs, another quarter with protein-rich food, and the rest of the place with colorful vegetables.


Once again, potatoes can be a healthy carb when we are mindful of the serving size and cooking techniques. Other dishes that are high in fat such as french fries are not the healthiest option on a daily basis, but it is important to indulge ourselves with your favorite meals once in a while! With that in mind, enjoy your meal ;)


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