For decades, potatoes were one of the most reliable sources of energy. They could be grown even when other grains could not. They were packed with nutrients and barely required any processing before eating.

If they were such wonder foods, what turned them into villains?

When research highlighted that glycemic index (GI) was a fairly accurate way for assessing foods to prevent weight gain, potatoes were almost immediately demonized because of their high GI. In the 70’s and 80’s the concept of a low carbohydrate diet for weightloss became popular in America. This led to all carb-heavy foods being classified as empty calories with low nutritional value, including potatoes.

So, simply put, potatoes being regarded as villains are a western concept.

Let me debunk some common myths about potatoes

• They are not empty calories. They are rich in fibre, vit C, vit B6, magnesium and one of the largest sources of potassium. Most of it is contained in the peel and hence, wash it well before cooking and eat it with the peel on!
• THEY HAVE ZERO CHOLESTEROL!
• They contain complex carbohydrates – takes longer to digest! (You do feel full for longer after having masala dosa/aloo sabji/ aloo paratha don’t you?)
• They are low on calories! A medium sized potato contains just about 100 kcal! (For some context, a single digestive biscuit contains 150 kcal)
• They are an excellent source of carbohydrate in a post workout meal when clubbed with a protein source and other vegetables
• If cooked and cooled before consumption, potatoes are a good source resistance starch – this helps with better glycemic control and improves insulin sensitivity

That said, how you eat them and how much you eat them matters. Mashed potatoes, aloo sabji, paratha, etc., all contain boiled potatoes which are a healthier option than fried potatoes like tikki and fries. Then again, anything deep fried is to be consumed sparingly, not just potatoes.

This also does not imply that you can have heaps of potatoes every day. They are a rich source of carbohydrates and should be eaten in portions similar to any other carbohydrate and balanced with protein and fibre. To sum it up, balance your macros so you can enjoy your potatoes!