Understanding the '5 A Day' Guideline
The '5 A Day' recommendation, adopted by health authorities worldwide, encourages people to eat at least five 80g portions of diverse fruits and vegetables daily. This is because different fruits and vegetables offer a wide spectrum of vitamins, minerals, and other vital nutrients. The guidelines' central purpose is to promote variety in your diet to ensure you receive a broad range of health-boosting compounds.
Why White Potatoes Don't Count
The reason white potatoes, such as Russets, don't contribute to your 5 A Day is primarily due to their nutritional profile and how they are typically consumed.
- High Starch Content: Potatoes are a starchy vegetable, meaning they are rich in carbohydrates that provide energy. Health guidelines categorize them as a starchy food, similar to other energy-providing carbohydrates like bread, pasta, or rice.
- Role in a Meal: Because potatoes are so often eaten as the primary carbohydrate source of a meal (e.g., mashed potatoes, chips, or a baked potato), they are not considered an addition to your vegetable count. The aim of the '5 A Day' rule is to increase the total number of non-starchy fruits and vegetables in your diet.
- Comparative Nutrient Density: While nutritious in their own right, potatoes have a different nutritional makeup compared to vegetables with a higher concentration of certain vitamins and minerals per calorie. This is especially true when comparing them to leafy greens or colourful vegetables.
Which Vegetables Do Count?
So if potatoes are out, what is in? The list of qualifying foods for your 5 A Day is extensive and includes a wide variety of fresh, frozen, canned, and dried options.
Examples of foods that count as 5 A Day portions:
- Root Vegetables: Sweet potatoes, parsnips, swedes, and turnips all count. Unlike their starchy cousin, these are typically eaten in addition to a starchy component, rather than replacing it.
- Leafy Greens: Spinach, kale, rocket, and other salad leaves are excellent choices.
- Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are all counted.
- Pulses: Beans and lentils are included, though they only count as one portion per day, regardless of how much you consume.
- Tinned and Frozen: These are great, affordable options, as long as they are tinned in water or natural juice with no added salt or sugar.
The Difference Between Potato and Sweet Potato
A common point of confusion is why sweet potatoes are included in the 5 A Day count while regular potatoes are not. While both are root vegetables, their botanical and nutritional differences are key.
| Feature | White Potato | Sweet Potato |
|---|---|---|
| Classification | Starchy carbohydrate | A vegetable for 5 A Day |
| Nutritional Highlight | High in potassium, vitamin C, and some B vitamins | Exceptionally high in vitamin A, good source of vitamin C |
| Glycemic Index | Often high, depending on preparation | Lower average glycemic index than white potatoes |
| Portion Use | Typically serves as the main starch component of a meal | Often eaten as a side vegetable, alongside a main starch |
This distinction highlights the guideline's focus on diversifying nutrient intake. Sweet potatoes offer a unique vitamin profile, especially vitamin A, that is different from what is typically found in starchy carbohydrates.
The Health Benefits of Potatoes (Even if They Don't Count)
Just because they don't contribute to your 5 A Day doesn't mean potatoes aren't healthy. They provide important nutrients and can be a beneficial part of a balanced diet when prepared correctly.
Nutritional benefits of potatoes:
- Rich in Potassium: An average medium potato provides more potassium than a banana, a vital mineral for regulating blood pressure and maintaining proper muscle function.
- Source of Fibre: Leaving the skin on, particularly when baked or boiled, significantly boosts the fibre content, which is important for digestive health.
- Resistant Starch: Cooking and then cooling potatoes can increase their resistant starch content. This type of fibre acts as a prebiotic, feeding the good bacteria in your gut.
- High in Vitamin C: A single medium potato can provide a significant percentage of your daily recommended vitamin C intake.
- Antioxidants: Coloured potatoes, such as red or purple varieties, are rich in antioxidants, which help protect your cells from damage.
How to Include Potatoes in a Healthy Diet
The key to a healthy relationship with potatoes lies in moderation and preparation. Opting for healthier cooking methods and mindful portion sizes can help you enjoy their benefits without overdoing it on carbohydrates or unhealthy fats.
Tips for healthy potato consumption:
- Bake, boil, or steam instead of frying. Fried potato products like chips or fries are high in fat and calories and should be limited.
- Leave the skin on. This is where a large amount of the fibre and many nutrients are concentrated.
- Pair them with other vegetables. Use potatoes as the carbohydrate base for a meal rich in non-starchy vegetables to ensure a varied intake.
- Consider portion control. Since potatoes are energy-dense, be mindful of serving size, especially if you're managing your weight.
Conclusion
To definitively answer the question: no, white potatoes do not count as one of your 5 A Day portions according to official health guidelines. Their classification as a starchy food, which is usually consumed as the main carbohydrate of a meal, is the primary reason. However, this does not detract from their value as a nutritious food source, offering important potassium, fibre, and vitamins when prepared healthily. For those aiming to meet their 5 A Day, it is important to include a wide variety of non-starchy fruits and vegetables. Sweet potatoes, parsnips, and other root vegetables are great options to add to your daily vegetable count, ensuring a diverse and healthy diet.
- The NHS provides comprehensive guidance on what counts towards your 5 A Day on their website.
