Potatoes and the Whole30 Diet: A Comprehensive Guide

For those following the Whole30 program, dietary guidelines can sometimes feel restrictive. However, in a welcome turn of events at the end of 2021, program co-founder Melissa Urban announced a significant change: potatoes of all colors are now Whole30-approved. This article delves into the details of this update, exploring the reasons behind the initial restriction, the rationale for the change, and delicious ways to incorporate potatoes into your Whole30 meal plan.

The Evolution of Whole30 Potato Policy

Initially, the Whole30 program excluded white potatoes while allowing other carb-rich options like taro, yuca, and sweet potatoes. According to Urban, this decision stemmed from a concern that people might overconsume white potatoes, potentially hindering the consumption of a diverse range of nutrient-dense vegetables. The team wondered, “Do people really need more white potatoes in their lives?” and hoped that by discouraging the repetitive consumption of this basic side dish, individuals would opt for a wider variety of colorful vegetables instead.

The Rationale Behind the Reversal

The Whole30 team re-evaluated their stance on white potatoes, ultimately realizing that the initial restriction didn’t “make logical sense.” White potatoes, like other potato varieties, are a whole, nutrient-dense food. A baked potato with the skin provides essential vitamins and minerals such as potassium, vitamin C, folate, and vitamin B6. Recognizing the nutritional value of white potatoes, the program guidelines were updated to include them.

Whole30 Compromises and Considerations

While potatoes are now allowed on Whole30, some restrictions remain. Commercially prepared or deep-fried chips and fries are still off-limits, as they are considered far removed from the program’s emphasis on whole, unprocessed foods. As Urban states, these items are “about as Whole30 as paleo Pop-Tarts.”

It’s also important to note that Whole30 isn't necessarily advocating for unlimited consumption of russets and Yukon Gold potatoes. While nutritious, most white potato varieties have a high glycemic index, potentially causing rapid spikes and drops in blood sugar levels.

Read also: Satisfy Your Cravings with Whole Foods

Understanding the Whole30 Program

The Whole30 is a 30-day elimination program designed to help individuals manage their health by identifying potential food sensitivities and improving their relationship with food. As Urban explains, "You can think of the Whole30 like pushing the reset button with your health, habits, and relationship with food." The program involves eliminating foods that scientific literature and clinical experience suggest may be problematic in areas such as cravings and habits, blood sugar regulation and hormones, digestion, and immune system function and inflammation.

The program emphasizes eating whole, unprocessed foods and avoiding added sugar, alcohol, grains, legumes, and dairy. By eliminating these potentially problematic foods for 30 days, individuals can observe how their bodies react and identify any improvements in energy, sleep, mood, focus, digestion, pain, and athletic performance. Some proponents also report decreased incidences of conditions like eczema, migraine, asthma, and allergies.

After the 30-day elimination period, foods are reintroduced one at a time to carefully assess their impact on the body, both physically and psychologically. While some people refer to Whole30 as a diet, it's more accurately described as a nutritional program. It doesn't involve calorie counting, portion control, or specific exercise regimens.

Delicious Whole30 Potato Recipes

Now that potatoes are back on the menu, here are some Whole30-approved recipes to try:

1. Whole30 Mashed Potatoes

This recipe swaps out butter, heavy cream, and milk for Whole30-compliant ingredients, allowing you to enjoy fluffy, creamy mashed potatoes.

Read also: Whole Foods Breakfast Options

Ingredients:

• 4 pounds russet or Yukon Gold potatoes
• 3 tablespoons ghee
• 1/2 cup unsweetened nondairy milk (check for noncompliant additives)
• Salt and pepper to taste

Directions:

1. Fill a large pot two-thirds full of water, add a dash of salt, and bring to a boil.
2. While the water boils, prep your taters. Keep the skin on for added nutrients and texture, or peel them for creamier potatoes. Chop the potatoes into roughly uniform sizes (about an inch) for even cooking.
3. Gently place the potatoes into the boiling water and cook for about 20 minutes, or until tender when pierced with a fork.
4. Drain the potatoes in a colander and let them cool for about 5 minutes.
5. While the potatoes cool, add nondairy milk and ghee to the pot and stir over low heat to melt the ghee (making sure it doesn’t boil!).
6. Combine all the ingredients in a stand mixer, or use a potato masher or hand mixer for an arm workout.
7. Add salt and pepper to taste.

2. Whole30 Twice-Baked Potatoes

Elevate the humble baked potato with this flavorful recipe that incorporates herbs and bacon.

Ingredients:

• 4 medium russet potatoes
• Olive oil
• Salt to taste
• 4 slices Whole30-approved bacon
• 4 to 5 tablespoons room temperature ghee
• 2 tablespoons chopped fresh parsley
• 2 tablespoons fresh chives, plus more for garnish
• 2 cloves garlic, minced
• Black pepper to taste
• Optional: 1 cup coconut cream and 1 tablespoon lemon juice for sour cream substitute or your favorite Whole30-compliant ranch dressing

Directions:

1. Preheat your oven to 425°F (218°C).
2. While your oven preheats, scrub and pat your potatoes dry. Then prick potatoes with a fork, rub with olive oil, and sprinkle with salt.
3. Put potatoes on a baking sheet and bake for 40 to 50 minutes until fork tender. Let them cool for 10 minutes.
4. In a large skillet, cook the bacon on medium heat until nice and crispy (about 5 to 6 minutes on each side). Transfer to a paper-towel-lined plate and crumble it up when it cools down.
5. Cut your potatoes in half lengthwise. Scoop out the potato flesh into a medium bowl, leaving about 1/4 inch shell around each. Place your potato skins back on the baking sheet.
6. Mash the remaining potato filling with a potato masher until nearly smooth. Then add ghee, parsley, chives, garlic, and black pepper. Mash to combine and spoon the mixture into the shells.
7. Bake the potatoes until light brown on top, about 20 minutes.
8. Sprinkle with bacon and the rest of those chives. Then add a dollop of your coconut cream “sour cream” or drizzle with Whole30-compliant ranch dressing.

3. Whole30 Oven-Roasted Potatoes

For a crispy and customizable side dish, try these oven-roasted potatoes with your favorite herbs.

Ingredients:

• 1 1/2 pound small potatoes like red, Yukon Gold, or fingerling
• 4 tablespoons extra virgin olive oil
• 2 teaspoons dried rosemary
• 3 to 5 garlic cloves, minced
• Salt and pepper to taste

Directions:

1. Preheat oven to 425°F (218°C).
2. Cut potatoes into even quarters.
3. In a large bowl, toss your potatoes with olive oil, rosemary, garlic, and salt and pepper.
4. Spread the potatoes evenly onto a sheet pan lined with parchment paper. Place potatoes flat-side down.
5. Roast for 15 to 20 minutes. Then stir the potatoes and roast for another 15 to 20 minutes, or until golden brown.

4. Whole30 Smashed Fingerling Potatoes

Made with simple ingredients and ready in minutes, these Whole30 Smashed Fingerling Potatoes are the perfect kid-friendly side dish for every meal!

Ingredients:

• Fingerling or baby potatoes
• Olive oil
• Garlic powder
• Onion powder
• Salt
• Pepper
• Parsley

Directions:

1. Boil the potatoes until they are tender to the touch. Depending on how large your potatoes are, this will take anywhere from 10-15 minutes. For the best results, I recommend checking them with a fork after 10 minutes, and following up in 3-5 minute intervals until done.
2. Toss them with oil and seasonings, and smash them down into flat patty-like shapes.
3. Bake the potatoes for 15 minutes before removing them from the oven and drizzling them with another teaspoon or so of oil.

5. Whole30 Crispy Roasted Potatoes

You can make them in the air fryer or the oven. The air fryer is faster. They are Whole30, Paleo, gluten-free, dairy-free, nut-free, and egg-free.

Ingredients:

• Baby potatoes or Yukon gold potatoes
• Potato or arrowroot starch (or flour)
• Seasoned salt
• Olive oil

Directions:

1. Add 8 cups water to a large deep saucepan or pot. Bring to a boil. Add 1 tablespoon regular table salt or kosher salt, 1/2 teaspoon baking soda, and all the cut potatoes to the boiling water. Return to a boil. Once boiling again, reduce to a simmer and cook for 8-10 minutes until potatoes are just slightly tender.
2. Drain potatoes and let them sit for a minute to release some steam. Add potatoes and oil to a bowl or large reusable bag. Stir well to coat, trying to roughen up the potatoes as you do.
3. Combine the flour with all the spices in a small bowl. Sprinkle over the potatoes and stir again until well combined.
4. OVEN: Remove hot lined baking sheet from the oven and spread the potatoes onto it. Flip potatoes to make sure the cut side is down flat against the hot pan. Bake for 35-40 minutes, until desired crispness. Don't flip during the baking time.
5. AIR FRYER: Spread out in as much of a single layer as possible.

Read also: Plant-Based Diet Guide

tags: #whole #30 #diet #potatoes #allowed