The experts' opinion Potatoes, often considered a simple side dish, actually play a significant role in the Mediterranean diet, offering significant nutritional intake and culinary versatility. nutritional properties potatoes.

They are a valuable source of complex carbohydrates, with a starch content of around 16%. They are fat-free (less than 1%) and contain a modest amount of protein (around 2%). In addition, they are rich in vitamins such as vitamin C, B1 and niacin, as well as essential minerals such as potassium, phosphorus and calcium. In particular, 100 grams of potatoes provide about 570 mg of potassium, which is higher than that contained in many other vegetables and even bananas, making them an excellent choice for those who need to maintain a good electrolyte balance, such as athletes.

A study published in the Journal of the American College of Nutrition found that moderate potato consumption is not associated with an increased risk of obesity or cardiovascular disease, but on the contrary, may help improve the intake of fibre and micronutrients in the diet.Dr Silvia Soligon, nutritional biologist, emphasises that potatoes should not be considered as vegetables in the meal, but rather as a source of carbohydrates, similar to bread, pasta or rice. Therefore, it is advisable to combine them with a protein source and a portion of vegetables to ensure a balanced meal.
The biologist Maurizio Tommassini, who specialises in nutrition, recently stated on his website dedicated to food advice and good table manners: ‘For many years, the potato has, unfortunately, enjoyed a bad press: from a staple food in the diet of entire peoples to a sugar- and fat-laden monster, a ruin of bodies and minds. In reality, it is an excellent food, the virtues of which depend heavily on the variety consumed and how it is prepared.'
Besides their energy supply, potatoes offer several health benefits. The fibre present in them promotes satiety, improves intestinal regularity and helps modulate the absorption of sugars and fats, helping to keep blood sugar and cholesterol levels under control.

Dr Luca Piretta, nutritionist and gastroenterologist, explains that the method of cooking has a great influence on the nutritional value of potatoes: ‘Eaten boiled or steamed, with the skin on, potatoes retain their fibre and vitamin content. Fried or cooked with excess fat, on the other hand, they can become a less healthy food.’

To make the most of their nutritional properties, experts recommend preferring new potatoes, which are richer in fibre and minerals, and combining them with legumes or vegetables for a balanced dish. In addition, cooling after cooking promotes the formation of resistant starch, which is useful for intestinal health and reducing glycaemic impact. In addition to energy supply, potatoes offer several health benefits. The fibre present in them promotes satiety, improves intestinal regularity and helps modulate the absorption of sugars and fats, helping to keep blood sugar and cholesterol levels under control.
Potatoes, if consumed in moderation and properly included in the diet, are a versatile and nutritious food, in line with the principles of the Mediterranean Diet. The key lies in the balance and variety of foods to ensure a complete intake of essential nutrients.