multi colored potatoes on a wooden cutting board
Healthy Eating

Potatoes: Why They Don’t Deserve a Bad Rep

August 19, 2021

Happy National Potato Day (or belated National Potato Day for those who stumble across this blog after August 19th)! For being such a versatile and accessible staple in many households, root vegetables sometimes potatoes don’t get the credit they deserve. So, in celebration of National Potato Day, we will be talking about how potatoes can be healthy, the different health benefits for various kinds of potatoes, and we’ll top off our tribute to potatoes by including some scrumptious recipes that showcase this starchy veggie!

Are potatoes healthy?

Given all the negative press that potatoes tend to receive,  you’ve probably wondered whether or not potatoes are healthy.  Well, we’re here to tell you, yes they are!

Packed with nutrients, potatoes contain 28% of the recommended daily intake (RDI) of vitamin C, 27% of the RDI of vitamin B6, 26% of the RDI of potassium (more than a banana!), and that’s just getting started! Each potato variety also contains its own special nutritional profile that makes them a healthy and delicious add-on to any meal.

chart showing the benefit of different types of potatoes

White Potato

The white potato serves as a very concentrated source of carbohydrates, dietary fiber, and resistant starch. The higher fiber content helps keep you feeling fuller longer and can help with digestion, while resistant starches have been shown to have many health benefits like improved insulin sensitivity, lower blood sugar levels, and reduced appetite. It’s the way white potatoes are often prepared that can be blamed for the bad rep, which often includes frying, usually in processed vegetable oils

Sweet Potato

Sweet potatoes have a very impressive nutrient profile which includes 769% of your RDI for vitamin A, 65% for vitamin C, 50% for manganese, and that’s just scratching the surface! Sweet potatoes also promote the growth of good gut bacteria due to the fiber and antioxidants they contain.


Though often mistaken for sweet potatoes, yams are a less sweet and more starchy tuber vegetable. In addition to being high in fiber like the other potato types listed above, yams are also an excellent source of potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function. Yams also contain a key micronutrient, copper, which is essential for red blood cell production and iron absorption.

Purple Potatoes

This all-purpose, vibrant potato has a firm and starchy deep purple flesh that is packed with nutrients! What’s unique about the purple potato is the extra antioxidants that come from anthocyanins in the purple flesh and skin. The is responsible for the purple pigment of the potato and is shown to possess antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as the potential to help prevent cardiovascular diseases.

Potato Meals and Recipes

Lucky for you, these first two links require no prep or cooking! “How?” you may ask — well because they’re Snap Kitchen meals, of course! And since they’re Snap meals, you can rest assured that we are preparing our potatoes in a way that is healthy and beneficial for your body. Our RDs also set our high-quality standards, from our vast ‘no’ list of ingredients you’ll never find in our food to the brands that we use in our meals and partner with for dishes.

Bison Shepard’s Pie

This deliciously comforting dish originated from a favorite customer mix-and-match. Now, we’ve done the work for you with the perfect combo of ground bison, veggies & turnip mash. Our turnip mash is a combination of turnips and red potatoes, whipped with ghee.

Turkey Meatloaf 

This is not your mama’s meatloaf! Our grain-free spin on the comfort food classic is filled with the good stuff, including our turnip mash with grass-fed ghee.

Now onto a few recipes that require a little more prep and cooking on your end…

Oven-Roasted Potatoes

This is an excellent roasted potato side dish, made with olive oil and tons of fresh herbs so you don’t have to worry about sacrificing flavor for a healthier side!

Dairy-Free Mashed Potatoes

These dairy-free mashed potatoes taste just like the classic version. They are everything you want in that comforting and warm side dish, but lightened up to include chicken broth and olive oil. They’re soft and creamy and a cinch to make. Plus they’re Whole30, paleo, and vegan-friendly.

Get out there and celebrate National Potato Day

Now that you know there are definitely nutritional benefits to eating your favorite starchy veggie, there’s nothing stopping you from indulging in this delicious staple! What type of potato are you going to enjoy today?

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