Dante Carrillo
The Whole30 diet is a 30-day elimination program that was co-founded by Melissa Urban in 2009. It focuses on whole foods and is not meant to judge foods as good and bad. In the past, the diet restricted foods such as legumes, wheat, white potatoes, soy, rice, sugar, and alcohol. However, in 2014, white potatoes were officially added to the list of approved foods for the Whole30 diet. This means that potatoes of all colours, including white potatoes, are now allowed on the Whole30 diet. While commercially prepared or deep-fried potato products like chips and fries are still discouraged, potatoes can be enjoyed in a variety of ways, such as mashed, baked, roasted, or air-fried. It is important to note that white potatoes have a high glycemic load, which can cause blood sugar spikes and crashes, so they should be consumed in moderation.
| Characteristics | Values |
|---|---|
| Are potatoes allowed on the Whole30 diet? | Yes, white potatoes are allowed on the Whole30 diet. |
| Types of potatoes allowed | White potatoes, sweet potatoes, taro, yuca |
| Preparation methods allowed | Bake, boil, air fry, mash, saute |
| Preparation methods not allowed | Commercially prepared or deep-fried chips or fries |
| Recommended consumption | In moderation, especially if you're not very active or have weight to lose |
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What You'll Learn
White potatoes are allowed on the Whole30 diet
White potatoes are now allowed on the Whole30 program. This is a change from the old Whole30 rules, which required participants to avoid white potatoes. The Whole30 team has explained that this change was made because white potatoes are a whole, real, nutrient-dense food, and it doesn't make logical sense to exclude them while allowing other carb-dense foods like taro, yuca, and sweet potatoes.
However, it's important to note that the Whole30 program is not endorsing consuming large amounts of white potatoes. White potatoes have a high glycemic load, which can cause a person's blood sugar to spike and then plummet, leaving them hungry and craving more food. The Whole30 program suggests that participants who are very active or are experiencing low energy may benefit from including carb-dense vegetables and fruits, such as potatoes, in their meals. However, those who are not very active and have weight to lose may not need to include large portions of these foods in every meal.
While white potatoes are allowed, commercially prepared or deep-fried chips and fries are still not permitted on the Whole30 program. This is because these foods are considered less healthy and are not true to the spirit of the Whole30 diet. However, participants can bake, roast, or air-fry potatoes at home and season them with Whole30-compliant ingredients. Some popular Whole30 potato recipes include smashed potatoes, baked fries, and rosemary garlic roasted potatoes.
The Whole30 program emphasizes that it is not a diet that judges foods as "good" or "bad." Instead, it is a short-term reset to help individuals cook more and discover the foods that make them feel their best. The program encourages participants to listen to their bodies and use their hunger, energy, mood, cravings, and activity levels to guide the quantities and proportions of food they consume.
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Baked, boiled, and air-fried potatoes are allowed
White potatoes are now allowed on the Whole30 diet. This includes baked, boiled, and air-fried potatoes.
The Whole30 diet is a 30-day elimination program co-founded by Melissa Urban in 2009. It is not a diet that judges food as "good and bad" but is instead a short-term reset to help people figure out the foods that make them feel their best. In the past, the Whole30 diet discouraged the consumption of legumes, wheat, white potatoes, soy, rice, sugar, and alcohol. However, in 2014, the founders made a tweak to the plan, and white potatoes were officially accepted as part of a healthy Whole30 diet.
The Whole30 team recognized that white potatoes are a whole, real, nutrient-dense food and that it doesn't make logical sense to exclude them while allowing other carb-dense foods like taro, yuca, or sweet potatoes. White potatoes are a good source of potassium, Vitamin C, and fiber (if you eat the skin). They have been a staple food for many cultures, including Scandinavians, Russians, Irish, and Peruvians, who have depended on them for centuries without nutritional ruin.
However, it is important to note that the main problem with white potatoes, as seen by the Whole30 team, is not the potatoes themselves but the way they are often served—in the form of chips and French fries. Commercially prepared or deep-fried chips and fries are still not allowed on the Whole30 diet. Instead, it is recommended to bake, boil, or air-fry potatoes.
Some Whole30-compliant potato recipes include smashed potatoes, baked fries, and rosemary garlic roasted potatoes. These recipes can be found on various websites and blogs and can be paired with a variety of main dishes.
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Commercially-prepared fries or chips are not allowed
White potatoes are now allowed on the Whole30 diet. They are a whole, real, nutrient-dense food, and it doesn't make sense to exclude them while allowing other carb-dense foods like taro, yuca, and sweet potatoes. However, commercially-prepared fries or chips are not allowed on the Whole30 diet.
The Whole30 diet is a 30-day elimination program co-founded by Melissa Urban and Dallas Hartwig in 2009. The program is not a judgment of foods as "good and bad" but rather a short-term reset to help people figure out the foods that make them feel their best. While the diet has evolved to include white potatoes, it draws a line at commercially-prepared fries and chips.
The reason for this exclusion is that while potatoes are a real food, turning them into fries or chips turns them from "produce" into an adulterated commercial "product." It is challenging to consume these commercially-prepared fries or chips in a way that aligns with the spirit of the Whole30 diet. They don't easily fit into the meal planning template, and it can be difficult to stop eating them once you start. For most people, commercially-prepared fries and chips are a "food-with-no-brakes," falling into the category of less-healthy foods with technically compatible ingredients.
Instead of commercially-prepared fries or chips, the Whole30 diet recommends preparing potatoes in other ways. You can bake, boil, mash, sauté, or roast them. You can also make homemade fries in an air fryer using Whole30-approved ingredients like primal kitchen ketchup and mayo. These alternatives allow you to enjoy potatoes while staying within the guidelines of the Whole30 program.
It's important to note that even though white potatoes are now allowed on the Whole30 diet, they should be consumed in moderation. White potatoes have a high glycemic load, which can cause your blood sugar to spike and then plummet. Therefore, it's recommended to include them in the right proportion to the rest of your plate, especially if you're not very active or have weight loss goals.
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Potatoes are nutrient-dense and a good source of potassium
Potassium is a vital mineral and electrolyte that the body needs to manage blood pressure, transport nutrients into cells, and support healthy nerve and muscle function. It is considered an essential nutrient because the body cannot produce it and must be obtained from food sources. A medium 5.3-ounce potato with the skin on contains 0.2 mg of vitamin B6, which plays an important role in carbohydrate and protein metabolism.
While potatoes are a good source of potassium, their content may vary depending on the type of potato and the soil in which they are grown. Sweet potatoes, for example, are known to have higher levels of potassium than regular white potatoes. Additionally, the way potatoes are cooked and prepared can affect their potassium content. For instance, baking or air-frying potatoes is generally considered healthier than deep-frying them.
When it comes to the Whole30 diet, white potatoes are now allowed and recognized as a whole, real, nutrient-dense food. However, commercially prepared fries, chips, and deep-fried starchy vegetables are typically not permitted. The inclusion of white potatoes in the Whole30 diet recognizes that they can be part of a healthy and balanced diet when consumed in moderation.
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The Whole30 diet is a 30-day elimination program
The Whole30 diet involves cutting out processed and packaged foods, which removes most of the sodium from your diet. Salt is an exception to this rule, as it is typically added to food outside of the home, and avoiding it can lead to an electrolyte imbalance.
In the past, the Whole30 diet required people to avoid legumes, wheat, white potatoes, soy, rice, sugar, and alcohol. However, in 2014, white potatoes were officially accepted as part of a healthy Whole30 diet. This was because the Whole30 team realized that white potatoes are a whole, real, nutrient-dense food, and it didn't make sense to exclude them when other carb-dense foods like taro, yuca, and sweet potatoes were allowed.
That being said, the main problem with white potatoes, according to the Whole30 team, is not the potatoes themselves but the way they are often served—as chips and French fries. Therefore, commercially prepared or deep-fried chips and fries are still not allowed on the Whole30 diet. However, people can eat white potatoes in other forms, such as mashed, baked, sautéed, or roasted.
It is important to note that while white potatoes are now allowed on the Whole30 diet, they are not necessarily encouraged, especially for those who are not very active and/or are trying to lose weight. This is because white potatoes have a high glycemic load, which can cause blood sugar to spike and then plummet, leaving people feeling hungry. Instead, the Whole30 diet recommends including a variety of carb-dense vegetables and fruits in proportion to the rest of your plate.
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Frequently asked questions
Yes, potatoes are allowed on the Whole30 diet. You can eat them mashed, baked, sautéed, or roasted. However, commercially prepared or deep-fried chips or fries are not allowed.
Both white potatoes and sweet potatoes are allowed on the Whole30 diet.
You can prepare potatoes in a variety of ways, such as boiling, baking, or air frying. Just avoid using ingredients like butter, heavy cream, and milk that are not Whole30-compliant.
