Potatoes: Everyday Nutrition Hero Worth Bringing Back

When it comes to nutrition, few foods have been as misunderstood as the humble potato. Once a staple in most homes, potatoes have unfairly earned a reputation as a “bad carb.” In reality, when enjoyed as part of a balanced diet, they are one of the most nourishing, versatile, and affordable whole foods you can eat.

Despite their bad press, potatoes are packed with nutrients, promote gut health, and can help Australians close the gap between what we eat and what we actually need. Only about 5% of adults in Australia meet the recommended number of daily vegetable serves, and a 75g or medium potato counts as one serve — showing that including potatoes can make a real difference.

Nutrition Benefits of Potatoes

A medium potato (about 150g) provides:

• Carbohydrates for energy
• 3g of protein
• 3–4g of fibre when the skin is left on
• Vitamin C for immune health and collagen production
• Potassium for muscle function and blood pressure regulation
• B vitamins for energy metabolism

Keeping the skin on helps preserve fibre and antioxidants. When potatoes are cooked and cooled, they develop resistant starch, a prebiotic fibre that feeds the healthy bacteria in your gut and supports digestion and blood sugar control.

Potatoes are naturally low in fat, sodium-free, and versatile enough to be part of any meal — whether you’re after a quick snack or a balanced dinner.

Why Potatoes Got a Bad Reputation

The idea that potatoes are “empty carbs” or cause weight gain often comes from how they’re prepared rather than the food itself. Deep-fried chips or heavily salted crisps are a far cry from boiled, baked, or roasted potatoes drizzled with a little extra virgin olive oil.

Research also shows that boiled or baked potatoes are one of the most satisfying foods, helping with fullness and reducing the temptation to overeat later. The key is portion control and pairing potatoes with other nutritious foods.

Gut Health Benefits

Potatoes support gut health through their fibre and resistant starch content, both of which help maintain a healthy gut microbiome. The good bacteria in your gut feed on these fibres, producing short-chain fatty acids that can improve gut barrier function, support metabolism, and promote a healthy immune system.

Eating potatoes as part of a diverse diet rich in fruits, vegetables, and wholegrains is an easy way to nurture gut health — without needing expensive supplements or powders.

Easy and Balanced Potato Recipes

1. Stuffed Potato with Baked Beans

Ingredients

• 1 medium potato (skin on)
• ½ cup baked beans (reduced salt if possible)
• 1 teaspoon extra virgin olive oil
• Sprinkle of grated cheese or herbs

Method
Bake the potato at 200°C for 40–45 minutes. Slice open, fluff with a fork, and top with baked beans, cheese, and a drizzle of olive oil.

Nutrition tip: Combines carbohydrates, fibre, and protein for a balanced, simple meal that’s ready when you need comfort food fast.

2. Roasted Potato and Vegetable Bowl

Ingredients

• 1 medium potato, cubed
• 1 cup mixed vegetables (zucchini, carrot, capsicum)
• 100g cooked chicken, tuna, or lentils
• 1 teaspoon extra virgin olive oil and herbs

Method
Toss potato and vegetables in olive oil and roast at 200°C for 25–30 minutes. Serve with your protein of choice.

Nutrition tip: A quick, nourishing meal rich in fibre, protein, and micronutrients. For crunch, you can serve alongside a couple of Corn Thins topped with avocado or hummus.

3. Potato and Lentil Soup

Ingredients

• 1 large potato, chopped
• ½ cup red lentils
• 1 carrot, chopped
• 1 celery stick, chopped
• 1 teaspoon extra virgin olive oil
• 500 ml vegetable stock

Method
Sauté vegetables in olive oil, add potato, lentils, and stock, and simmer for 20 minutes. Blend lightly or serve chunky.

Nutrition tip: A satisfying vegetarian option providing fibre, potassium, and plant protein. Enjoy with a couple of Corn Thins slices for dipping.

4. Homemade Healthy Potato Chips

Ingredients

• 2 medium potatoes (skin on)
• 1 teaspoon extra virgin olive oil
• Salt, pepper, or herbs (optional)

Method
Preheat oven to 200°C. Slice potatoes thinly, toss in olive oil, and bake for 20–25 minutes, flipping halfway.

Nutrition tip: Keeps the nutrients of the whole potato intact while offering a crunchy, healthier version of classic chips.

Making Everyday Foods Work for You

Balanced eating doesn’t have to mean complex cooking or fancy ingredients. Pairing everyday foods like potatoes and wholegrain options such as Corn Thins slices with lean proteins, vegetables, and healthy fats makes it easy to meet your nutrient needs without stress or restriction.

Choosing extra virgin olive oil for cooking adds heart-healthy monounsaturated fats and antioxidants, enhancing both flavour and nutrition.

Take Home Message

Potatoes are far from the villains they’re made out to be. They’re nutrient-dense, affordable, and versatile enough to fit into almost any style of eating. Whether baked, roasted, or turned into a quick soup, they provide energy, fibre, and essential nutrients that support overall health and gut function.

By making the most of simple, whole foods like potatoes — and pairing them with nutritious sides such as vegetables, legumes, or Corn Thins slices — you can enjoy balanced meals that are realistic, satisfying, and good for you.