Idaho® Potatoes and the American Diabetes Association® Team Up to Bust Common Nutrition Myths
In honor of American Diabetes Month, the Idaho Potato Commission (IPC) and the American Diabetes Association (ADA) have teamed up to tackle some of the most common misconceptions about one of America’s favorite foods: the potato. Idaho® Potatoes are proud to be recognized by the ADA’s Better Choices for Life program, highlighting how preparation and pairing play an important role in enjoying potatoes as part of a balanced, diabetes-friendly eating plan.
“Potatoes provide complex carbohydrates, potassium, vitamin C and fiber, and can be enjoyed as part of balanced meals alongside lean proteins and non-starchy vegetables,” says Sheila Varshney, RDN, Associate Director of Nutrition and Wellness at the American Diabetes Association. “When prepared thoughtfully and enjoyed in balanced portions, this versatile ingredient can fit into a healthy eating plan for people with, or at risk for, diabetes.”
The new Mashing the Myth campaign reframes how we think about potatoes by pairing science-backed facts with crave-worthy recipes that prove healthy can still taste amazing.
Potatoes aren’t “real” vegetables.
Potatoes are a nutrient-rich vegetable. One medium potato has more potassium than a banana, more vitamin B6 than a carrot, and is a good source of vitamin C, fiber, and iron. With just 110 calories, zero fat, and zero sodium, they’re a whole-food option that supports sustained energy. Try them in our Grilled Idaho Potato Ratatouille Salad, a balanced, nutrient-packed dish that makes potatoes part of a wholesome vegetable lineup.
Potatoes and diabetes don’t play well together.
We’ve been told to fear potatoes, but nutrition experts from the American Diabetes Association offer guidance on how potatoes can fit on the Diabetes Plate. Potatoes deliver complex carbohydrates, potassium, and fiber. When paired with lean protein and non-starchy veggies, potatoes provide steady energy. Dig into our Mashed Potato Omelet — a light, savory breakfast twist that combines fluffy egg whites, creamy mashed potatoes, and melty low-fat cheddar for a protein-rich start that proves healthy eating can still taste indulgent.
Potatoes make you gain weight.
Despite their reputation, potatoes are naturally fat-free, nutrient-rich, and packed with complex carbs that fuel steady energy. When prepared in healthy ways, like baked, roasted, or air-fried, they’re a crave-worthy part of a nutritious meal. Enjoy our Kale Potato Nuggets, a flavorful recipe that features a healthier way to prepare and enjoy crispy foods.
Potatoes are tough on your gut.
Potatoes offer soluble fiber, insoluble fiber, and resistant starch, three key nutrients that support digestion and a healthy gut microbiome. When cooled, their resistant starch acts as a natural prebiotic. Try it in our Heart-Healthy Potato Salad.
Together, the Idaho Potato Commission and the American Diabetes Association are showing that how you prepare and pair potatoes can help when you’re navigating these myths. To help home cooks put these tips into practice, the ADA hosted a free virtual cooking class, Holiday Potato Side Dishes, Three Ways. Chef Joel and Toby Smithson, a registered dietitian and diabetes expert, shared how to make three diabetes-friendly potato recipes that are lighter, brighter, and full of Idaho flavor.
About the Idaho Potato Commission
Established in 1937, the Idaho Potato Commission (IPC) is a state agency responsible for promoting and protecting the famous “Grown in Idaho®” seal, a federally registered certification mark that assures consumers they’re purchasing genuine, top-quality Idaho® potatoes. Idaho’s warm days, cool nights, mountain-fed irrigation, and rich volcanic soil give Idaho® potatoes their unique texture, taste, and dependable performance. These ideal growing conditions are what differentiate them from potatoes grown in other states. For more information, visit idahopotato.com.
