Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Starches—especially good old white potatoes—often get a bad rap. They’re blamed for weight gain, blood sugar spikes, or being “too processed,” but that’s not the full story. When you’re mindful of your intake and eating in balance, starchy carbs can absolutely have a place in a healthy, performance-focused diet.
This week, a FitTRAC member wrote in with a great question about one of her favorite foods—potatoes. She’s been using them often in her meals and snacks because they’re versatile and satisfying. She stays on track with her calories and macros but wants to make sure her potato habit is actually supporting her health, not hurting it. Here’s what she asked:
“Hey Coach Darren, I love using potatoes in my meals—they’re filling, easy to prepare, and I eat them almost every day. I stay within my macros and calorie range, and I feel good overall, but I keep hearing that white potatoes are ‘bad carbs.’
I don’t eat a lot of bread or pasta, so potatoes are my main starch source. Is there anything wrong with that?
I just want to make sure I’m not overdoing it or missing out on better options!”
Nice question—because it’s not about the potato, it’s about the context. Here’s how to think about starches, especially potatoes, in a way that supports your goals and your health:
White Potatoes Are Not the Enemy (and Timing and Pairing Make a Big Difference): White potatoes are often unfairly lumped in with processed junk food, but they’re actually a whole food rich in fiber, potassium, vitamin C, and resistant starch—especially when cooked and cooled.
They’re naturally fat-free, low in calories per volume, and very satiating, meaning they help you feel full for fewer calories.
The key is how you prepare them. A baked or roasted potato is a world apart from deep-fried versions. If you’re steaming, roasting, air frying, or lightly pan-cooking them with healthy oils and minimal additives, they can absolutely be part of a healthy diet—even daily.
One of the reasons people worry about starches like potatoes is their effect on blood sugar, but that response is influenced by what you eat with them. Pairing potatoes with protein, fiber, and healthy fats slows digestion and leads to a more stable blood sugar response and longer-lasting energy.
Instead of eating potatoes on their own, include them in meals with things like eggs, lean meat, beans, or non-starchy vegetables. This not only improves satiety but also makes your meals more balanced and nutrient-dense.
Variety Matters—Even Among Starches: While potatoes can be a great staple, variety is still important to make sure you’re getting a broad range of nutrients. Different starchy carbs like sweet potatoes, squash, corn, legumes, quinoa, or oats offer different vitamins, minerals, and fiber types that support digestive health and energy balance.
If potatoes are your go-to, that’s totally fine—but consider swapping in a different starch a few times a week to diversify your nutrient intake and reduce the risk of missing out on other beneficial compounds. It’s not about avoiding potatoes—it’s about expanding your toolkit.
Consider the Satiety and Performance Benefits: One of the most overlooked benefits of potatoes is how satisfying they are.
On the satiety index—a scale that measures how full different foods make you feel—boiled potatoes rank higher than nearly any other food, including protein-rich options. That means they can help curb hunger and reduce overeating later in the day, which is a huge win if your goals include weight management or fat loss.
Potatoes are also a great fuel source for workouts. Their high carbohydrate content provides quick, accessible energy for strength training or cardio sessions, especially when consumed before or after exercise. So if you’re active and looking for a clean-burning carb to support performance and recovery, potatoes are a smart and efficient option.
Bottom line: potatoes can absolutely be a healthy staple. If you’re managing your calories, hitting your macros, and feeling good, there’s no reason to fear white potatoes. They’re a whole, nutrient-rich food that can fit beautifully into a healthy diet—as long as they’re prepared well and paired wisely. Just like anything else, balance and variety are what matter most.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.