Are Potatoes Good for You? Potatoes, often described as the enigmatic stars of the vegetable world, present a nutritional puzzle worth exploring. On one hand, they offer a wealth of essential vitamins, nutrients, and minerals, including complex carbohydrates, that contribute positively to overall health. On the flip side, potatoes frequently take center stage in beloved yet less-than-healthy indulgences such as French fries, tater tots, potato chips, and latkes. Additionally, those aiming to reduce their carbohydrate intake are often advised to minimize, if not entirely avoid, starchy potato varieties.
In 2019, the United States consumed an impressive 110 pounds of potatoes per capita, as per the Food and Agriculture Organization’s latest data. This statistic could suggest that we, as a nation, have a profound affinity for these starchy tubers, akin to Mr. and Mrs. Potatoheads. However, despite our intimate relationship with potatoes, many misconceptions still linger about their health implications.
For instance, when people hear “carbs,” potatoes are often among the first foods that spring to mind. Furthermore, most individuals are likely aware that potato-centric dishes like French fries, while undeniably delicious, fall short in the health department compared to options like carrot sticks. Excessive consumption of such potato-based indulgences, due to their high fat and salt content, can potentially elevate the risk of cardiovascular disease.
A look at the nutrition info for potatoes
According to the USDA, a single large potato, including the skin, provides your body with the following nutrients:
- 284 calories
- 0.3 grams of fat
- 64.6 grams of carbohydrates (equivalent to 23.5% of your Daily Value or DV)
- 7.8 grams of dietary fiber (equivalent to 27.7% of your DV)
- 3 grams of sugar
- 7.6 grams of protein (equivalent to 15% of your DV)
- Milligrams of sodium (specific quantity not provided)
- 72.7 milligrams of vitamin C
- 1.1 milligrams of vitamin B6 (equivalent to 65% of your DV)
- 44.3 milligrams of calcium (equivalent to 3.4% of your DV)
- 3 milligrams of iron
- 85 milligrams of magnesium
- 1.1 milligrams of zinc
- 3.91 milligrams of niacin
- 1,570 milligrams of potassium (equivalent to 33.4% of your DV)
- 1.5 micrograms of selenium
- 55.4 micrograms of folate
Similarly, a medium-sized potato weighing 213 grams, with the skin on, contains approximately 164 calories and offers:
- 4.5 grams of dietary fiber
- Over 20% of your daily potassium requirements
- 46% of your daily vitamin C needs
- 4.4 grams of plant-based protein
A substantial amount of vitamin B6 (37% of your DV)
Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and a member of our expert medical board, points out, “Many people think sweet potatoes are better for you, but that’s actually not true.” The nutritional profiles of white potatoes and sweet potatoes are quite similar, with white potatoes being higher in potassium and sweet potatoes being richer in beta-carotene, which gives them their characteristic orange color.
Now, let’s explore some lesser-known aspects of how consuming potatoes can impact your body.
Potatoes support digestive health
Much like apples, potatoes offer a unique combination of fiber benefits, with soluble fiber found within the potato itself and insoluble fiber residing in the potato’s skin. According to Johns Hopkins Medicine, foods that incorporate both types of fiber can serve as effective solutions for relieving constipation. So, the next time you find yourself dealing with this uncomfortable issue, you might want to opt for a straightforward baked potato, skin intact, as it can help alleviate some of these troublesome symptoms.
You can boost your protein and carb intake sans gluten
For individuals who are well aware of their gluten intolerance or have received a formal diagnosis of celiac disease, potatoes offer a valuable solution to sidestep the adverse effects of gluten on their digestive system, all while benefiting from a substantial intake of satisfying fiber and carbohydrates. As outlined by the Mayo Clinic, “gluten is a protein found in wheat, barley, rye, and triticale (a hybrid of wheat and rye).” Therefore, while many breads and other starchy foods might be restricted when adhering to a gluten-free diet, potatoes emerge as a naturally gluten-free, filling starch that can contribute to a well-balanced diet.
Your gut health may improve
If you’re aiming to enhance your gut health, a helpful tip is to allow your potatoes to cool before consuming them. When you consume hot potatoes, their starches are rapidly converted into glucose, leading to a spike in your blood sugar levels. However, when cooked potatoes are given the chance to cool, their starches transform into what is referred to as type 3 resistant starch, exhibiting characteristics of both soluble and insoluble fiber as it resists digestion, as the name suggests.
By resisting digestion, the sugars derived from this starch are not absorbed directly into the bloodstream. Instead, the resistant starch travels to the large intestine, where it undergoes breakdown by beneficial bacteria. Serving as a prebiotic, it nourishes your gut microbiota. Maintaining a healthy gut microbiome can diminish the risk of developing various health conditions, including inflammation, irritable bowel syndrome (IBS), and even colon cancer.
You’ll feel fuller after eating them, which can support weight loss
Potatoes, when prepared with health and wellness in mind, can be a beneficial addition to a weight loss plan due to their low calorie content, high water content, and moderate levels of fiber and protein. Notably, they are quite filling, which can aid in controlling appetite.
In fact, boiled potatoes achieved an impressive rating of 323 on the Satiety Index of Common Foods, ranking the highest for satiety among the 38 foods tested. This satiety level surpasses that of other satisfying foods like eggs, beans, steak, and fish. A 2018 study titled “Subjective Satiety Following Meals Incorporating Rice, Pasta, and Potato” further reinforced this by examining participants’ feelings of fullness after consuming meals containing these foods. The results revealed that individuals experienced reduced hunger and increased feelings of fullness and satisfaction after consuming meals with potatoes. This suggests that potatoes can play a positive role in managing appetite and supporting weight loss efforts when incorporated into a balanced diet.
You may have more energy for exercise
As per Goodson’s advice, a medium-sized potato stands as a nutrient-rich source of carbohydrates, offering the body approximately 26 grams of complex carbohydrates that can serve as a valuable energy source for physical activity. It’s important to note that this advantage of potato consumption is contingent on selecting the right potato preparation methods, such as boiling or baking, to optimize its nutritional benefits.