Autumn is being ushered in with the wind, and there are lots of vegetables harvested at this time of year, including the humble potato.

Due to the popularity of low carbohydrate diets, “white” potatoes have sometimes get bad press , including their moderate glycemic index, and also the idea that their fair color limits their nutritional value or sometimes make them a “bad” choice. This simply isn’t true – a medium potato provides great nutrition including potassium, fiber, and almost half of your daily need for vitamin C. In addition, when you add protein and fat to a potato it balances the glycemic load and nutrition of the whole meal.


People often think of bananas when they think of potassium. But did you know a potato provides more potassium (620 mg) than a banana? Potassium is an important component of a blood pressure lowering diet. 

Affordable nutrition

Research has even shown that potatoes are cost-effective in terms of nutrition. This research was, in part, done in response to the federal school lunch program changes, taking potatoes out of the program. Since potatoes are nutrient dense, inexpensive, and appealing to most children, it makes sense to include them in the diet.

Easy recipes to try:

  • Having a party? These appetizers are quick to make, and use potatoes to hold toppings in place of bread or crackers.
  • Try this stuffed potato recipe or simply stuff your own. Bake potatoes for about 45-60 minutes (or microwave). Cut in half. Top with steamed broccoli and 2 tablespoons shredded cheese, or try them with fresh salsa and chopped, cooked, chicken.
  • Try our Potato Gratin for an upcoming special occasion.

Enjoy potatoes all year round as a nutritious part of your diet.