From mashed potatoes, scalloped cheesy potatoes and the fast-food fried variety, potatoes are everywhere. They’re by far one of the most popular vegetables in America. But are potatoes good for your health?
There seems to be a lot of misconceptions on the health benefits of potatoes. UC Davis Health dietetic intern Adrienne Posner breaks down the nutrition facts on potatoes and why you may want to serve them at your next meal.
Are potatoes vegetables?
Yes. Potatoes are stem tubers and are considered a starchy vegetable. As the name implies, these vegetables contain more starch as compared to others. This isn’t bad. It means that the vegetable delivers more calories and typically less fiber.
Starch is a type of carbohydrate that our body breaks into glucose to use as energy. Therefore, starchy foods could be a good food source if you want to add calories or add a food choice to round out a meal.
Many cultures serve sides of rice, pasta, or potatoes with meals. These choices add calories and give a “full feeling” to hungry families. Other types of starchy vegetables include:
- corn
- green peas
- winter squash, such as butternut or acorn
- sweet potatoes and yams
- beans and lentils
Potatoes for health and nutrition
In addition to starch, potatoes contain vitamins, minerals, and fiber. They’re rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system. Potato skin contains fiber, which is important for digestive health.
Different types of potatoes, especially those that come in other colors, contain more nutrients that have health benefits. In general, the darker the potato, the more antioxidants it contains. Sweet potatoes are a good source of vitamin A, an important nutrient for immunity and eye health. Purple potatoes are rich in antioxidants including anthocyanins which may prevent heart disease and cancer and boost brain health.1
Types of potatoes
Potatoes come in all colors, shapes, and sizes. There are many different varieties of potatoes. Some of the common types at most grocery stores include:
- Fingerling potatoes: Small, stubby, finger-shaped potatoes
- Russet potatoes: Large potatoes with dark brown skin and white flesh
- Sweet potatoes: Large potatoes with bright orange flesh and sweet taste
- White and red potatoes: Many sizes and shapes with either white- or red-colored skin
- Purple potatoes: Oval-shaped potatoes with a purplish-black skin and purple flesh
What makes potatoes unhealthy?
Generally, potatoes move into the less than healthy category when they are loaded with toppings such as cheese, sour cream, and bacon. When you are mindful of both portion size and toppings, potatoes can provide comfort and satisfaction with any meal.
So why eat potatoes?
In addition to being budget-friendly, there are many health benefits to potatoes. They’re rich in energy, fiber, vitamins, and minerals. Try to include different varieties of potatoes in your diet to maximize the nutritional benefits.
Healthy potato recipes
These three healthy potato recipes from Good Food Is Good Medicine that can be enjoyed for breakfast, lunch, or dinner.
This blog was written by UC Davis Health dietetic intern Adrienne Posner and reviewed by UC Davis Health registered dietitians.
FAQs
Potatoes are a decent source of fiber, which can help you feel full longer. Fiber also can help prevent heart disease by keeping your cholesterol and blood sugar levels in check. Potatoes are also rich in antioxidants that prevent diseases and vitamins that help your body function properly.
What are the benefits of eating more potatoes? ›
Potatoes are a decent source of fiber, which can help you feel full longer. Fiber also can help prevent heart disease by keeping your cholesterol and blood sugar levels in check. Potatoes are also rich in antioxidants that prevent diseases and vitamins that help your body function properly.
What is the surprising health benefits of potatoes? ›
Studies have linked potatoes and their nutrients to a variety of impressive health benefits, including improved blood sugar control, reduced heart disease risk and higher immunity. They may also improve digestive health and combat signs of aging.
What happens to your body when you eat potatoes? ›
Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system. Potato skin contains fiber, which is important for digestive health.
What organ is potatoes good for? ›
Potatoes are abundant in potassium, says the National Institutes of Health, a mineral that supports your nerves, muscles, kidneys and heart. Potassium also plays a key role in regulating blood pressure.
Is it good to eat potatoes every day? ›
There can be benefits of eating a potato everyday. According to health experts, it could lower your blood pressure, as long as you aren't deep frying it or topping or pairing it with foods high in saturated fat. The fiber and potassium in potatoes are good for heart health.
What is the healthiest potato to eat? ›
All potatoes can fit into a healthy diet, but purple potatoes, red potatoes, and sweet potatoes—which are often grouped with potatoes—stand out due to their high amounts of protective plant compounds and essential nutrients.
Are potatoes healthier than rice? ›
Overall, potatoes contain more vitamins and nutrients than rice. And if given the choice between rice or potatoes, 9 times out of 10, we would certainly go with potatoes simply because they are more versatile and can be made in many different ways.
Why do I feel so good when I eat potatoes? ›
You've probably noticed that you feel calmer and more content after digging into a yummy baked potato or plate of home fries. And researchers may have figured out why: Potatoes boast rich stores of tryptophan and potassium — nutrients your brain and digestive tract use to produce the mood-steadying hormone serotonin.
Are potatoes healthy yes or no? ›
They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. A medium potato, about 5.5 ounces, contains only 145 calories.
First cultivated by the Inca Indians in Peru around 8,000 BC to 5,000 B.C the potato is the original Superfood. For decades this nutritional powerhouse (100 calories, little fat, and an excellent source of potassium and vitamin C) was one of the most reliable sources of caloric energy.
Does potato have collagen? ›
Potatoes. A lesser known source of vitamin C, potatoes can also help your body produce more collagen, says Prest. Sweet potatoes are a great source of vitamin C, too, as well as beta-carotene antioxidants that the body converts to vitamin A, which sends messages to your body to produce collagen.
When should you not eat potatoes? ›
As they age, or with improper storage, potatoes may develop sprouting and green spots. If there isn't any sprouting, you can use the color change as an indicator of spoilage. If the skin looks greenish or if there's sprouting present, you'll need to remove the sprouts or toss the whole potato, depending on severity.
What is the 3 day potato diet? ›
On the potato diet, you eat only plain potatoes for 3–5 days. It's claimed to aid weight loss, restore gut health, and boost immunity. Though it may help you lose weight, it hasn't been studied, is extremely restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors.
What is the healthiest way to cook potatoes? ›
Cook potatoes by boiling, steaming or microwaving them without adding other ingredients. Preparing potatoes in this manner will ensure that they are very low in salt, sugar and fat. 3. Another method of cooking potato the healthy way is to cook it with its skin this provides fiber to the body.
Should you eat potato skin? ›
Eat the skin to capture all the russet potatoes nutrition. The potato skin has more nutrients than the interior of the potato. It has lots of fiber, about half of a medium potato's fiber is from the skin. Baked Idaho® Potato with salsa makes for a low calorie healthy lunch, try it!
Are potatoes good for your heart? ›
As long as they're not deep-fried, potatoes can be good for your heart. They're rich in potassium, which can help lower blood pressure, and they're high in fiber, which can lower the risk for heart disease. "They are definitely not a junk food or refined carbohydrate," said Graf.
