Weight Loss Expert Says ‘Potatoes Don’t Make You Fat’, Shares 5 Foods That Are Secretly Healthy in India

The Myth: Are Potatoes Really Fattening?

For years, the potato has worn an undeserved reputation. People trying to lose weight often cut it out of their diet completely, fearing it will derail their progress. But let’s clear the air—potatoes on their own are not fattening. It’s time we stop blaming the vegetable and start examining how we prepare and eat it.

“It’s not the potato, it’s the preparation.”

As a weight loss expert and nutritionist with over a decade of clinical experience, I’ve heard this concern countless times. The truth is far more nuanced than simply labeling potatoes as bad for weight. When clients say they’ve gained weight while eating potatoes, I always ask: how were they cooked, and what were they eaten with?

Potatoes: Nutritionally Misunderstood

Let’s look at the facts. Potatoes are nutrient-dense and versatile. A 100-gram serving of boiled white potato provides around 77 calories, zero fat, 2 grams of protein, and 17 grams of carbohydrates. Their carbohydrate content consists mainly of complex starches, which digest more slowly and help with sustained energy.

What often gets overlooked is how rich potatoes are in essential nutrients:

• Vitamin C: One medium potato provides up to 30% of the daily requirement, which supports immunity and collagen production.
• Potassium: Even more than a banana—crucial for blood pressure regulation and muscle function.
• Satiety index: Boiled potatoes score higher than any other common food in satiety studies, meaning they keep you full longer and reduce unnecessary snacking.

How to Eat Potatoes Without Gaining Weight

The goal isn’t to remove potatoes from your meals, but to include them wisely. Simple changes can make a big difference in how they affect your weight and overall health.

• Skip the fryer:Opt for boiled, steamed, or baked potatoes instead of fried—this step alone cuts down on hundreds of calories per serving.
• Create balanced meals: Pair potatoes with protein-rich additions like dal, paneer, or plain Greek yogurt. Protein slows digestion and stabilizes blood sugar, reducing fat storage.
• Portion control matters: Stick to about half a medium potato per meal as part of your carb source. Complement it with vegetables and healthy fats for a well-rounded plate.

So next time you plan your meal, don’t be afraid to include this humble root. The potato isn’t the problem—it’s how, how much, and with what we eat it that makes all the difference.

Why Do Nutrition Myths Persist? The Real Reasons Behind Popular Misinformation

Ever wonder why some nutrition myths refuse to die—no matter how much science stacks up against them? Despite access to better information today than ever before, outdated beliefs like “carbs make you fat” or “snacking ruins your diet” still circulate widely. Let’s unpack why they stick, and how they continue to shape food choices in ways that hurt long-term health and weight management.

When Health Advice Turns into Hype

A scroll through any social media platform reveals how quickly nutrition advice becomes distorted. What’s intended as a nuanced health message often gets simplified into catchy, black-and-white statements. Here’s where problems begin. The complexity of metabolic health never fits neatly into a one-sentence meme, yet these bite-sized messages travel the fastest.

Example? A headline claiming “Eating fat causes fat gain” goes viral, while the actual study it misquotes—perhaps showing that trans fats impair metabolic function—gets ignored. Once this oversimplified message takes hold, it gets repeated by influencers, celebrities, and even well-meaning friends. This cycle of misinformation is powerful, especially when it’s paired with emotionally compelling images or quick-fix promises.

Popular Food Myths That Just Won’t Go Away

• “Carbohydrates make you fat” – Research strongly indicates that it’s not carbs, but the quality and quantity of calories overall, that drives fat gain. A 2018 study published in Cell Metabolism found that diets high in unrefined carbs, such as whole grains and legumes, improve insulin sensitivity and promote fat loss.
• “Fat is bad for you” – The myth that all dietary fat contributes to cardiovascular disease has long been dismissed. Studies like the PREDIMED trial (2013) have shown that a Mediterranean diet rich in healthy fats actually reduces heart disease risk.
• “Snacking is unhealthy” – It depends entirely on what and how you snack. Frequent small meals, when made up of nutrient-dense foods, can support blood sugar control and prevent overeating later in the day. Timing and composition matter far more than frequency alone.

Why People Believe Food Myths Over Science

So, why do these outdated ideas continue to hold sway over millions trying to lead a healthy lifestyle? Several reasons:

• Confirmation Bias – People naturally look for information that confirms their existing beliefs. If someone thinks potatoes are fattening, they’ll seek out content that says the same—even if it’s false.
• Complex Science Simplified – Nutritional science evolves, and sometimes earlier guidance contradicts newer findings. Media headlines rarely capture this complexity, choosing simplified—sometimes exaggerated—summaries.
• Lack of a Unified Message – With different “expert” voices pushing conflicting diets (keto, paleo, vegan, low-fat), the average person feels overwhelmed. In this confusion, myths offer a simple narrative that feels easier to follow.

The troubling truth is this: nutrition myths undermine confidence in real, sustainable strategies for weight management. Accurate information backed by science needs more visibility. And that’s where we, as nutrition professionals and informed readers, need to shift the spotlight.

5 Foods That Are Secretly Healthy in India According to Experts

When it comes to nutrition, several Indian staples have received a bad rap—mostly due to outdated diet trends and misinformation. But if we look closely, the truth behind these ingredients tells a very different story. Let’s explore five common Indian foods that have been unfairly maligned, and uncover why they actually belong in a balanced, nutrient-dense diet.

1. Potatoes

Potatoes have been unjustly labeled as fattening, largely because of their association with deep-fried snacks like samosas and French fries. In their whole, boiled or steamed form, however, potatoes are a low-calorie, high-satiety food packed with essential nutrients. A 100-gram serving of boiled potatoes provides vitamin C, vitamin B6, potassium, and dietary fiber—with just around 87 calories. Their resistant starch acts as a prebiotic, feeding beneficial gut bacteria. When combined with protein and good fats, potatoes support steady energy levels and improved digestion, making them a healthful addition to the Indian plate.

2. Ghee

Often misunderstood as a ‘fatty villain,’ ghee is, in fact, a nourishing fat deeply rooted in Indian dietary tradition. Rich in butyric acid—a short-chain fatty acid known for its anti-inflammatory effects—ghee supports gut health and cellular repair. Its high smoke point makes it ideal for Indian cooking methods like tadka. Moreover, research published in the Journal of Clinical & Diagnostic Research (2017) highlighted that moderate consumption of ghee can improve lipid profiles and even assist in weight loss by mobilizing fat stores. One or two teaspoons daily is not indulgent—it’s intelligent.

3. Rice

Rice, especially white rice, is frequently dismissed for being a ‘bad carb.’ However, it’s time to revisit that narrative. In Indian households, rice paired with lentils or legumes creates a complete protein—covering all essential amino acids. Unlike refined wheat, polished white rice is easier to digest, particularly for individuals with sensitive guts or IBS. Studies from The American Journal of Clinical Nutrition underline that when eaten in appropriate portions and balanced with fiber and protein-rich sides, rice contributes to metabolic health and sustained energy. It’s never just about rice—it’s about the plate as a whole.

4. Bananas

‘Too much sugar’ is a common criticism of bananas—but this tropical fruit is far from a sugar bomb. One medium banana offers approximately 105 calories, 3 grams of fiber, and about 25% of the daily recommended intake of vitamin B6. The naturally occurring sugars in bananas come packaged with fiber, which slows down glucose absorption and stabilizes blood sugar levels. Bananas are a superior pre- or post-workout choice thanks to their high potassium content, critical for muscle function and electrolyte balance. They’re also a versatile ingredient in smoothies, oat bowls, or plain as a midday replenisher.

5. Coconut (Flesh and Water)

Whether it’s tender coconut water or the rich, milky flesh, coconuts have more to offer than tropical flavor. Where myths label them as ‘fattening,’ science reveals their dense nutrition profile. Coconut water is a natural electrolyte solution loaded with potassium, magnesium, and manganese—hydrating better than most commercial sports drinks. The flesh, rich in medium-chain triglycerides (MCTs), provides quick, clean-burning energy while supporting metabolism. Research in the International Journal of Obesity notes that MCTs can increase calorie expenditure and fat oxidation. Alongside its anti-inflammatory properties, coconut earns a place in almost every Indian diet plan—from smoothies to curries.

Balanced Diet and Sustainable Weight Loss: What Actually Works

Forget the one-size-fits-all diet trends and restrictive meal plans. Sustainable weight loss doesn’t come from cutting out entire food groups—it comes from balance, consistency, and making peace with real food. So what does that actually look like on your plate, especially in the context of Indian cuisine? Let’s dial into the essentials that deliver long-term results for both weight management and overall health.

Balance Isn’t Optional—It’s Foundational

Every cell in your body relies on carbohydrates, proteins, and fats to function properly. Skipping any of these in the name of “dieting” creates nutrient imbalances that backfire over time. Carbohydrates, particularly complex ones found in whole grains, legumes, and vegetables, provide steady energy. Proteins help rebuild tissue and support metabolism. Healthy fats aid hormone production, brain health, and satiety.

Here’s the blueprint: meals that combine all three macronutrients lead to balanced blood sugar levels, fewer cravings, and natural control over portion sizes. Pair dal with brown rice and a drizzle of ghee. Add paneer or tofu to your bhurji. Blend soaked nuts or seeds into your morning smoothie. When it comes to food, synergy is key.

Build a Smarter Thali

Want to lose weight without giving up your favorite Indian meals? Start by building a thali that supports both satisfaction and nutrient density. Use your plate as a visual guide:

• 50% vegetables: Think sautéed greens, seasonal sabzis, raw salads with lemon and spices. Fibre-rich veggies fill you up on fewer calories.
• 25% protein: Rotate between legumes, eggs, fish, chicken, paneer or dairy. Aim for one solid protein source per meal.
• 25% whole cereals: Swap maida-based rotis or polished rice for millets, brown rice, or multigrain roti.

Top it off with probiotic-rich curd or fermented pickles, a piece of fruit or jaggery for dessert, and a moderate portion of healthy fat—like a spoon of mustard oil, coconut oil, or ghee.

Whole Foods Always Win

Here’s a rule that never fails: the closer your food is to its original form, the better it is for your body. Instead of diet snacks, ready-to-eat khichdi mixes, or starchy crackers labeled “multigrain,” choose unprocessed combinations. Traditional khichdi made at home with lentils, rice, spices, and ghee not only nourishes, it satisfies better than boxed alternatives.

Whole foods retain their fibre, vitamins, and natural enzymes. They take longer to digest, keep your blood sugar stable, and support gut health—all of which contribute directly to weight regulation.

Don’t Skip the “Non-Food” Habits

Food may be central to weight loss, but it’s not the whole picture. Poor sleep destabilizes hunger hormones like ghrelin and leptin, making you crave high-calorie foods. Chronic dehydration can mimic hunger, leading to unnecessary snacking. And without regular physical activity—even brisk walking—muscle mass declines, which affects resting metabolism.

• Hydration: Aim for at least 2.5–3 litres of water per day. Sip herbal teas, lemon water, or infused drinks with mint and cucumber to add variety.
• Sleep: Deep, uninterrupted sleep for 7 to 8 hours boosts insulin sensitivity and supports fat metabolism.
• Movement: Use every opportunity—you don’t need a gym. Try yoga, walking meetings, stair climbing, or stretching between tasks.

Weight loss isn’t just about eating less—it’s about eating right, nourishing consistently, and adopting habits that create a healthy lifestyle you actually enjoy following.

Weight Management Tips from Experts that Make a Real Difference

When it comes to maintaining a healthy weight, the goal isn’t just to lose fat quickly—it’s to create habits that last. Expert strategies focus on what you consistently do, not what you occasionally restrict. Let’s dive into actionable, science-backed tips that shift the emphasis from cutting out foods to building a more sustainable lifestyle.

Don’t Eliminate Entire Food Groups

Removing all carbs or fats from your diet might show short-term results, but it damages long-term metabolic health. Every macronutrient has a role. Carbohydrates fuel your brain, proteins support muscle mass, and fats regulate hormones. Instead of eliminating a food group, pay attention to portion sizes and focus on quality. For example, replacing refined carbohydrates with whole grains like millet, brown rice, or quinoa sustains energy and supports weight regulation.

Build a Routine: Eat Meals at Scheduled Times

Your body thrives on rhythm. Eating meals around the same time each day aligns your digestion with circadian rhythms. A 2020 study in Frontiers in Nutrition found that irregular eating patterns were associated with higher BMI and disrupted metabolic markers. When you build structure into your day—say, breakfast by 9:00 a.m., lunch by 1:00 p.m., and dinner around 7:00 p.m.—you help your body regulate hunger and fullness cues more efficiently.

Post-Meal Walks Work Better Than Food Guilt

Instead of stressing over every bite you take, consider what you do after meals. Walking for just 10-15 minutes after eating can help balance blood sugar and improve digestion. According to a 2022 meta-analysis published in Sports Medicine, post-meal physical activity, particularly light walking, can significantly reduce postprandial glucose and insulin levels. These benefits compound over time, improving weight maintenance and metabolic flexibility.

Hydration and Sleep Are Often the Missing Links

Two often-overlooked pillars of weight management are hydration and sleep. Even mild dehydration can mimic feelings of hunger, causing unnecessary snacking. Aim for at least 35–40 ml of water per kg of body weight daily. As for sleep, consistent 7–9 hours of rest supports hormone balance, particularly ghrelin (hunger hormone) and leptin (satiety hormone). Poor sleep disrupts these signals and increases cravings, especially for high-calorie comfort foods.

Track What You Feel, Not Just What You Eat

Food journaling isn’t only about calories. Begin noticing how different meals make you feel—energised, sluggish, bloated, focused? This awareness helps you personalise your eating habits. For instance, if your energy dips after a high-sugar breakfast but stabilises after a protein-rich one, your body is giving you clear feedback. Long-term weight management comes from tuning into these signs rather than following generic meal plans.

Which one of these habits are you already practicing—and which will you try next? Your answers matter more than any crash diet ever will.

Rethinking Food Myths: Empower Your Choices with Confidence

Let’s set the record straight—potatoes do not make you fat. Just like peanuts aren’t a guaranteed route to heart disease and bananas won’t instantly spike your sugar, potatoes have been unfairly labelled for decades. Used wisely, this humble Indian staple can be part of a nutrient-packed, weight-loss-friendly meal. Boiled, baked, or roasted (without heaps of oil), potatoes offer fibre, vitamin C, potassium, and complex carbohydrates that fuel your body without causing fat gain.

When you strip away the noise of trending diets and Instagram fads, only one approach stands firm: balance. Food isn’t the enemy—it’s the secret to sustainable health. Those everyday foods we sometimes overlook or write off, like ghee, coconut, and even rice, have a place in a well-rounded Indian diet. Ultimately, it’s the quality, portion size, and frequency that matter far more than the reputation of the ingredient itself.

Before jumping on the next viral wellness trend or cutting out entire food groups, pause and ask yourself: Is this actually healthy for me? That’s the moment to bring in expert guidance. A certified dietician views nutrition through a precise lens—one grounded in your individual lifestyle, not blanket rules.

So rather than fearing your plate, learn to build it with wisdom and joy. Rediscover the nutritional value of local, seasonal foods. Embrace movement to complement what you eat. And always remember—health isn’t about restriction; it’s about making informed, sustainable choices.