Learn How to Enjoy Flavorful and Healthy Potatoes

Due to their high carbohydrate content, we should aim to eat potatoes at lunchtime and avoid them at night because they can impede a good night's rest and lead to weight gain
Learn How to Enjoy Flavorful and Healthy Potatoes

Last update: 10 January, 2020

Fried, baked, boiled, with or without skin… What is the best way to eat healthy potatoes without sacrificing their flavor?

In today’s article, we’ll share some simple and original ideas to take advantage of all of the properties that potatoes have to offer.


Potatoes originate from Peru and Bolivia and form part of the solanaceae family, similar to the tomato, pepper and eggplant.

These days, however, they’re a staple food all over the world. In fact, a huge variety of recipes are made with this tuber: purees, soups, omelettes, dough, starters and even alcoholic drinks.

Potatoes are mainly composed of water and starch, but the rest of their components are proteins, minerals (potassium, calcium, phosphate, magnesium), vitamins (B and C) and fiber.

Tips for eating potatoes in a healthy diet

1. Organic with skin

Healthy Potatoes

We recommend cooking potatoes with their skin on regardless of if you’re boiling, baking or steaming them.

However, you should use organic potatoes to prevent the harmful consequences of pesticides, herbicides and other chemical substances that can be found in the soil.

  • The skin on potatoes is very nutritious and is especially rich in vitamin C. It also contains group B vitamins and minerals such as potassium, phosphate, magnesium, zinc or iron.
  • Thanks to the variety of nutrients, the skin is filling, regulates blood sugar levels, reduces stress and prevents heart diseases.

If we eat the skin of potatoes, it’s essential that we avoid parts that are green or sprouting because they contain solanine, which is a toxic substance.

2. Baked like fries

If you like french fries, you can cut them into long, thin strips, brush them with olive oil and bake them at a high temperature.

By preparing them this way, we’ll end up with fries that are much healthier, crunchier and tastier.

3. Semi-fried


Another option for french fry-lovers consists in boiling the potatoes until they’re slightly soft and, after, drying them well and pan frying them with oil.

By doing so, their fat content will be much lower than it would be if we were to fry them entirely.

4. The best varieties

There are so many varieties of potatoes available that the healthiest way to go about it is choosing the types according to your region and the season (and, if possible, the organic kinds).

By choosing according to region and season, you can be sure to get the best quality at the best price.

Speaking of general characteristics, we can classify the best use for the different types of potatoes by their color:

  • Yellow: fried and baked.
  • Red: stews, salads and steamed.
  • White: salads.
  • Purple: stews and grilled.

5. Fried, but with umeboshi

Fried, but with umeboshi

A way of balancing the excessive acidifcation that fries the potato is by adding a couple umeboshi plums while they’re cooking.

These Japanese plums balance out the acidity with their alkalizing property. Once cooked, you shouln’t ever eat the umeboshi.

6. The best oil

When frying potatoes, choosing a high-quality oil that doesn’t break down at high temperatures is essential. There are two oils that meet this standard: extra virgin olive and coconut oil.

Another option is to cook them with ghee, which is a clarified butter that is also very appropriate and healthy because it’s low in fat and lactose.

You can find ghee, a staple food in countries like India, in stores or make it at home.

7. Better at lunchtime

Better at lunchtime

Potatoes are tubers that provide us with a lot of energy thanks to their high carbohydrate content. For that reason, the best time to eat them is in the morning or at lunchtime.

On the flip side, if you eat them at night, they could impede a good night’s rest and lead to weight gain.

8. Combined with vegetables

People who are trying to loose weight, or those who suffer from digestive disorders, should know that they shouldn’t mix potatoes with protein in the same meal (meats, legumes, eggs, nuts).

Furthermore, you shouldn’t immediately eat fruit either after eating any kind of starch. It’s much healthier to eat fruit a half hour after lunch or during the mid-afternoon or morning.

In any case, the best food pair for potatoes are raw or cooked vegetables.

It might interest you...
10 Tips for Making Perfect Mashed Potatoes
Step To Health
Read it in Step To Health
10 Tips for Making Perfect Mashed Potatoes

Mashed potatoes can be a superstar dish but they do require good technique, so here are a few tricks for the perfect mashed potatoes.

  • Wessels I., Maywald M., Rink L., Zinc as a gatekeeper of immune function. Nutrients, 2017.
  • Valenzuela CA., Baker EJ., Miles EA., Calder PC., Eighteen carbón trans fatty acids and inflammation in the context of aterosclerosis. Prog Lipid Res, 2019.