Let’s talk about one of the most unfairly treated vegetables on the planet: the humble potato. For the last decade or so, the poor potato has been given a dreadful reputation. It’s been banished by countless fad diets and labelled as an “unhealthy carb” to be avoided at all costs.
So, it’s completely understandable that when people embrace the sensible, balanced Mediterranean way of eating, they get a bit stuck on this question. Can you eat potatoes? Are they “allowed”?
I am delighted to tell you that the answer is a resounding, “Absolutely, yes!” Not only can you eat potatoes, but they have been a staple in the kitchens of Mediterranean countries for centuries, particularly in what is known as “cucina povera” or “peasant cooking”—the very heart of this diet.
The problem isn’t the potato. The problem is what we tend to do to it. So, let’s clear up the confusion and put the potato back on the table where it belongs.
Why Are We So Confused About Potatoes?
The confusion is largely down to the rise of very low-carbohydrate diets, like Keto and Atkins. In those plans, starchy vegetables like potatoes are forbidden because they can raise blood sugar levels more quickly than, say, broccoli. While that’s true, the Mediterranean diet isn’t a low-carb diet. It’s a balanced diet that includes healthy, complex carbohydrates as a key source of energy.
To exclude potatoes entirely is to misunderstand one of the core principles of Mediterranean eating: no food group is an enemy. Balance, portion size, and preparation are the keys.
It’s Not the Potato, It’s the Preparation
This is the most important lesson you will ever learn about potatoes. A potato is not just a potato; its health impact changes dramatically depending on how you cook it.
Think about a typical deep-fried chip, cooked in processed vegetable oil and loaded with salt. Now, compare that to a freshly dug potato, boiled or roasted with a drizzle of extra virgin olive oil and a sprinkle of rosemary. They are two entirely different things from a nutritional standpoint.
The Mediterranean way celebrates the potato in its simpler forms:
- Boiled or Steamed: This method preserves nutrients and doesn’t add any extra fats.
- Roasted: Roasting with a little olive oil and herbs brings out a wonderful flavour without the negative effects of deep-frying.
- In Stews and Soups: Potatoes are brilliant for adding substance and creamy texture to hearty vegetable stews.
What you’ll rarely find in a traditional Mediterranean kitchen are deep-fried potatoes or potatoes smothered in creamy, high-fat sauces.
My ‘Learned-It-the-Hard-Way’ Potato Moment
I must admit, I fell for the anti-potato hype for a while. I diligently swapped every potato for sweet potato, believing it was the vastly superior and “healthier” choice. I remember making a beautiful fish stew and feeling like something was missing. It lacked that comforting, earthy substance that small, waxy boiled potatoes would have provided. I was following a rule, but I was missing out on flavour and tradition. The day I realised that a small portion of simple, boiled potatoes was not only fine but authentic, my cooking became so much more enjoyable and less rigid.
Healthy Ways to Enjoy Potatoes, the Mediterranean Way
Ready to welcome the potato back into your kitchen? Here are some classic, delicious ideas:
- Lemon and Herb Roasted Potatoes: Chop potatoes into chunks, toss with olive oil, lemon juice, dried oregano, and a little salt and pepper. Roast until golden and crispy.
- Simple Potato Salad: A world away from the mayo-laden version. Gently boil new potatoes until tender. Whilst still warm, dress them with a simple vinaigrette of extra virgin olive oil, red wine vinegar, and finely chopped fresh parsley.
- Hearty Bean and Potato Stew: Add diced potatoes to a simple stew of cannellini beans, tinned tomatoes, garlic, and onions. The starch from the potatoes will help to thicken the stew beautifully.
So, please, don’t fear the potato. It’s a versatile, inexpensive, and satisfying food that has a firm place in a true Mediterranean kitchen. Enjoy it the way it was intended—simply prepared, with healthy fats, and as part of a balanced and joyful meal.
Want to get started? Download my FREE guide to “My Top 5 Mediterranean Potato Recipes.” It includes simple, step-by-step instructions for the ideas mentioned above!