The humble potato is one of the most widely eaten vegetables in the world, and one of the most misunderstood. Let us look at what a potato actually offers and how to enjoy it in a balanced way.
What is inside a potato?
- Carbohydrates in the form of starch, which provide energy.
- Potassium, a mineral that supports normal muscle and nerve function and healthy blood pressure.
- Vitamin C, which supports immunity and helps the body absorb iron.
- Vitamin B6, involved in energy metabolism.
- Dietary fibre, especially when you eat the skin.
The exact amounts vary by variety, size and cooking method.
The skin matters
Much of a potato's fibre and many of its minerals sit in or just under the skin. Scrub well and cook with the skin on when you can. Peel only if the skin is damaged or green.
Same potato. A smarter tomorrow.
How you cook it changes everything
- Boiled or steamed: gentle, light and the best base for salads and curries.
- Baked or roasted: great flavour with only a little oil.
- Air-fried: crisp wedges with far less oil than deep frying.
- Deep fried: tasty, but adds a lot of fat and calories. Enjoy it occasionally.
Potatoes and blood sugar
Potatoes are a starchy vegetable, so portion size and the rest of the plate are important. Choose a lower-GI variety such as Carisma Lower GI Potato, cook it simply, and pair it with protein, curd and vegetables. Cooling cooked potatoes for a few hours, as in a potato salad, may also increase their resistant starch.
Smart ways to enjoy potatoes
- Potato and cucumber chaat with curd and mint.
- Jeera aloo served with dal and a salad.
- Baked potato topped with paneer or a bowl of vegetables.
Frequently asked questions
Are potatoes fattening?
A plain boiled or baked potato is naturally low in fat. It is usually the frying oil, butter and cream added to potatoes that increase the calories.
Should I avoid potatoes if I have diabetes?
Many people with diabetes include small portions of potatoes in their meals. Please check with your doctor or dietitian for advice that suits you.
This article is for general information and is not medical advice.
