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Diet

No, you don't need to cut out potatoes — but here's what to consider

Researchers found eating more than four servings of potatoes a week can increase risk of hypertension in women.
Photo, Sian Richards. Photo, Sian Richards.

The research In a series of cohort studies published in the BMJ, researchers from Harvard and Brigham and Women's Hospital collected food frequency questionnaires from 187,453 participants for more than 20 years. They found a significant correlation between an increased risk of hypertension and consumption of upwards of four servings of potatoes (french-fried, baked, boiled or mashed) a week for women.

The caveat Questionnaires identify what people are eating, but it is only as good as how accurate the participants can fill it out. “What ingredients do people consume potatoes with?” says Carla Taylor, a professor of human nutritional sciences at the University of Manitoba. “The researchers tried to control for fat and salt but the questionnaire wouldn’t be detailed enough to know specifically what people added, such as butter, sour cream and gravy.”

The study also counted a full cup or one large potato as a serving size while Canada’s Food Guide considers a serving to be half a cup. “The difference between half a cup and a cup is quite a bit, especially for women if we’re a bit smaller and have less calorie intake.”

The take-away Potatoes are part of healthy diet so don’t cut it out altogether, says Taylor. But if you eat them frequently, you could try replacing a few servings a week with non-starchy vegetables like broccoli and carrots.

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Recipes: 8 best-ever potato salads

Creamy Rhubarb Potato Salad

Studded with rhubarb and gherkins, this creamy, tangy side dish won’t be sidelined for long. Get the creamy rhubarb potato salad recipe.

Creamy rhubarb potato salad in a bowl garnished with dill on top.(Photo: Erik Putz)

New Potato Salad

A classic vinaigrette, green peas and dill, and leafy greens make this the freshest potato salad around. Get this new potato salad recipe.

New potato salad with herbs and peas on a serving plate with salad tongs.(Photo: Erik Putz; Produced by: Sun Ngo; Food styling: Ashley Denton; Prop styling: Madeleine Johari)

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Greek Potato Salad With Roasted Red Peppers

This mayo-less potato salad—complete with salty feta, olives and a refreshing lemony dressing—will delight your tastebuds. Get our Greek Potato Salad With Roasted Red Peppers recipe here.

Salad with potatoes, olives and feta on a brown bowl on a brown table.(Recipes by Irene Ngo; Produced by Stephanie Han Kim, Sun Ngo and Aimee Nishitoba; Photography by Erik Putz and Christie Vuong; Food styling by Ashley Denton; Prop styling by Madeleine Johari)

Chimichurri Grilled Potato Salad

Grilled potatoes and lots of leafy herbs help this side salad take centre stage. Get the chimichurri grilled potato salad recipe. 

Chimichurri grilled potato salad on a plate(Photo: Roberto Caruso)

Greek Potato Salad

Give your potato salad a Mediterranean spin with sun-dried tomatoes, olives and a lemon-oregano dressing. Get the Greek potato salad recipe.

Greek potato salad on a platter.(Photo: Erik Putz)

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Grilled Potato Salad

A great BBQ demands unforgettable sides—and this warm, grilled potato salad is a must-try. Get th grilled potato salad recipe.

Grilled potato salad in a bowl(Photo: Erik Putz)

Nordic Potato Salad

This satisfying salad packs plenty of colour and flavour (it’s all in the pickle-and-apple combo). Get the Nordic potato salad recipe.

Nordic potato salad on a white platter with a white serving spoon.(Photo: Erik Putz)

Cucumber And Potato Salad

Try this make-ahead potato salad packed with herbs for a bright hit of fresh flavour. Get the cucumber and potato salad recipe.

Cucumber and potato salad on a platter sprinkled with herbs.(Photo: Roberto Caruso)

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Baby Red Potato Salad

Red potatoes not only add a vibrant pop of colour to this classic side dish, they also hold their shape better than other potato varieties so leftovers will be equally fantastic. Get the baby red potato salad recipe.

Baby red potato salad on a platter(Photo: John Cullen)

Potato Salad With Parsley Vinaigrette

This light potato salad breaks free from the traditional mayonnaise-based dressing. This delicious dish features a diverse combination of vegetables, herbs and a little fiery hit of mustard. Get the potato salad with parsley vinaigrette recipe.

A bowl of sliced potatoes, purple onions, radishes and sugar snap peas with a parsley vinaigrette.(Photo: Angus Fergusson)

Warm Potato Salad

Yukon gold potatoes are first grilled in foil, then directly on the BBQ to give them their handsome grill marks. Get the warm potato salad recipe.

White platter topped with grilled potato wedges.(Photo: Roberto Caruso)

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Warm Curried Potato Salad

A colourful mixture of potatoes and a tasty curry vinaigrette set this spud salad apart from its pale and creamy cousin. But one thing remains the same: It’s perfect for making ahead of time. Get the curried potato salad recipe.

A closeup of warm curried potato salad in a bowl.

Triple-Red Potato Salad

The secret trick to this delicious salad is to cook the red onion and peppers with the potatoes for the last minute or two, which mellows any harshness they may have. Get the triple-red potato salad recipe.

Triple-red potato salad in a bowl with onions, red bell peppers, and herbs.(Photo: Andreas Trauttmansdorff)

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