University of Illinois Extension
The great potato myth
 

[March 03, 2023]   March is National Nutrition Month and what better way to celebrate than by debunking the great potato myth! In honor of all the Irish, or those who wish they were, we will talk about the lowly, much maligned potato.

Myth #1: potatoes are fattening. In fact, potatoes are delicious and nutritious! Potatoes are fat-free, cholesterol-free and a good source of Vitamin B6 and dietary fiber. They are also high in Potassium and Vitamin C.

Myth #2: Potatoes are just starch. These mighty tubers are much more than “starch”. A medium baked potato provides us with 620 mg of Potassium (that’s more than a banana) and 45% of your RDA of Vitamin C. How’s that for you “dieters”? If that’s not enough, they are gluten free. They also contain iron!

The French were on to something when they called potatoes, pomme de terre or “apple of the earth”. These wonderful gifts of the soil are a nutritional powerhouse when cooked properly and eaten as part of a balanced diet.

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Now for the bad news—frying potatoes cancels out nearly all of the good. So, fries are for “sometimes” and baked potatoes are for “everyday”. Baked potatoes give you all of the aforementioned nutrients with the added bonus of filling you up, the satiety factor. If you eat your baked potato with low-fat sour cream, you are eating a 155 calorie healthy side dish. Next time you tell the waitress to “skip the potato”, think again and do yourself a favor by ordering the potato!

Nutritional data from: http://www.idahopotato.com

[Mary Liz Wright, University of Illinois Extension Educator, Nutrition and Wellness]