Potatoes
What are Potatoes?
While considered an “unhealthy” food by many, potatoes are actually a great source of many nutrients including vitamin C, potassium, fiber, iron, and other antioxidants. Potatoes can be a great addition to the diet, though preparation and added ingredients can drastically change the nutrient content of the food.
Many people are surprised to learn that potatoes are an incredible source of vitamin C! They have more of this nutrient than a medium tomato or sweet potato!
There are 3 types of potatoes - all purpose, starchy and waxy. [3]
All purpose potatoes: (these potatoes are great for baking, boiling, making french fries, grilling, pan-frying and roasting)
Yukon
Blue
Purple
Starchy potatoes: (these potatoes are best for baking, mashing and making french fries)
Russet
Classic Idaho
Sweet potatoes
Waxy potatoes:
Red (best for soups, stews, potato salads)
Fingerling (best for boiling, baking, roasting and potato salads)
When choosing potatoes, look for ones that have no green color, no sprouts and are free from large cuts, bruises and decay. [3]
Potatoes can be a great food to use in food transformation. You can mix mashed potatoes with mashed cauliflower or make homemade chips that are free of sodium, artificial colors and preservatives.
Potatoes have vitamin B6 which helps to produce insulin, fight off infection and helps to create the building blocks of protein. [4]
Nutrient Breakdown
Potatoes are a great source of: [5]
Ways to Enjoy Potatoes
Baked, mashed, boiled
Air-fried
In mixed dishes like shepherd's pie
In sheet pan meals
Skillet meals
Potato salad
Homemade hash browns
Soups & Stews
Chips (homemade or reduced sodium store-bought)
Potato Alternatives
If your child doesn’t like potatoes yet or they are sensitive to them, here are some alternatives that are similar in nutritional value!
There are a variety of potatoes that I’d encourage you to try besides just russet potatoes like:
Fingerling
Red
Yukon
Yams
Butternut squash
Acorn squash
Spaghetti squash
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Potatoes & Autism in the Research
Fried Potatoes & Vitamin Deficiency [1]
A limited study looked at a 5-year old boy and his diet over the last two years. His diet consisted of a high intake of only fried potatoes and rice balls. The boy developed dry eyes and xerophthalmia (an eye condition). Serum vitamin A was so deficient it was undetectable.
Although this study is limited, it speaks to the importance of eating a variety of foods to get adequate nutrients (vitamins and minerals in this case).
Potatoes and Food Transformation [2]
Physical changes of fruits and vegetables may improve intake in children with autism. This study looked at transforming fruits and vegetables into snacks. Sweet potatoes, which are good alternatives to regular potatoes, had an increase in consumption when transformed into chips.
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Description[1] Tanoue K, Matsui K, Takamasu T. Fried-potato diet causes vitamin A deficiency in an autistic child. JPEN J Parenter Enteral Nutr. 2012 Nov;36(6):753-5. doi: 10.1177/0148607111436280. Epub 2012 Feb 7. PMID: 22318966.
[2] Chung LMY, Law QPS, Fong SSM. Using Physical Food Transformation to Enhance the Sensory Approval of Children with Autism Spectrum Disorders for Consuming Fruits and Vegetables. J Altern Complement Med. 2020 Nov;26(11):1074-1079. doi: 10.1089/acm.2020.0215. Epub 2020 Aug 11. PMID: 32780617.
[3] Knowing the types of potato to use in your cooking. https://www.uaex.uada.edu/counties/miller/news/fcs/fruits-veggies/Knowing%20the%20Type%20of%20Potato%20to%20Use%20in%20Your%20Cooking.aspx. Accessed March 7, 2023.
[4] Ellis, MS, RDN, LDN E. What are B-vitamins? Academy of Nutrition and Dietetics. https://www.eatright.org/health/essential-nutrients/vitamins/what-are-b-vitamins-and-folate. Published April 12, 2022. Accessed March 7, 2023.
[5] Potatoes, flesh and skin, raw - FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients. Accessed March 7, 2023.
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