Table of ContentsView AllTable of ContentsHealth BenefitsNutritionRisksWho Should Avoid Potatoes?
Table of ContentsView All
View All
Table of Contents
Health Benefits
Nutrition
Risks
Who Should Avoid Potatoes?
Potatoes are one of the most popular starchy vegetables. They contain important nutrients, including vitamins, minerals, carbohydrates, and fiber.They are also hearty, easy to prepare, and a versatile ingredient for different cuisines.
Potatoes are also economical, accessible, and have a low carbon footprint, making them beneficial for the environment.Research shows potatoes contain compounds that can benefit your health.
1. Bone Health
Potatoes providepotassiumandphosphorous, two essential nutrients for bone health. One medium potato with the skin on provides anywhere from 15% to 28% of your daily needs for potassium.A higher intake of fruits and vegetables is associated with better bone density.
2. Blood Pressure
Potassium increases sodium excretion in the urine, which helps to regulate blood pressure.In one study, researchers found participants who consumed a diet higher in potassium-containing boiled or baked potatoes, French fries, or a potassium supplement saw a significant benefit tosystolic blood pressure.Researchers believe that, over time, such a change would be clinically relevant.
3. Heart Health
Managing blood pressure, cholesterol, and circulation are all important components of heart health. Potatoes can be included in a heart-healthy diet because they contain fiber and potassium, which the typical American diet often fails to provide adequately.
Baking, broiling, steaming, or roasting (with a small amount of olive oil) are all heart-healthy ways to prepare potatoes.Limit potato and potato products like hash browns, French fries, and potato chips to avoid extra sodium and saturated fat.
4. Inflammation and Immune Health
5. Cancer
For people undergoing cancer treatment and experiencing side effects that affect appetite or cause gastrointestinal symptoms, potatoes can be abland but nutrient-dense food choice. They can also be blended into soups for people who have trouble chewing or get full too quickly.
Research consistently shows that a diet rich in plants reduces cancer risk.However, eating a diet rich in fried foods like French fries is associated with cancer risk, so how you prepare them can play a role.
6. Digestion and Regularity
Potatoes containsoluble and insoluble fiber, which are important for gut health.Potatoes also containresistant starch. The fiber and resistant starch function asprebiotics, feeding good bacteria in the gut, which can improve bacterial diversity and gut health.
In addition, eating enough fiber can help keep bowel movements regular.The soluble fiber in potatoes forms a gel and regulates stool consistency, while insoluble fiber speeds up transit time. When increasing fiber, increase fluids simultaneously toprevent gas and bloating.
7. Weight Management
A key factor to sustainable weight loss and management is consistently following a nutrient-dense diet.Eating potatoes that are steamed, baked, broiled, grilled, or roasted regularly (with little sodium or saturated fat) may help you to meet your weight-loss goals. Potatoes are moderate in calories, low in fat, and rich in filling fiber.
8. Skin Health
Potatoes are a good source of B vitamins, vitamin C, carotenoids, and other plant-based compounds that act as antioxidants.An increased intake of antioxidants is associated with skin health.
Types of PotatoesFor culinary purposes, potatoes are described based on their starch content.Different types include:Starchy (russet): These are higher in starch but low in sugar and moisture.They are ideal for making mashed, baked, roasted, and fried potatoes.Waxy (red bliss, French fingerlings): These have less starch and more moisture.They can be steamed, boiled, roasted, sauteed, and served scalloped in soups, stews, or potato salad.All-Purpose (Yukon Gold): This type of potato is used in most recipes. It is slightly lower in starch than starchy potatoes but higher than waxy.Sweet Potatoes: These containbeta carotene, fiber, potassium, and complex carbohydrates.
Types of Potatoes
For culinary purposes, potatoes are described based on their starch content.Different types include:Starchy (russet): These are higher in starch but low in sugar and moisture.They are ideal for making mashed, baked, roasted, and fried potatoes.Waxy (red bliss, French fingerlings): These have less starch and more moisture.They can be steamed, boiled, roasted, sauteed, and served scalloped in soups, stews, or potato salad.All-Purpose (Yukon Gold): This type of potato is used in most recipes. It is slightly lower in starch than starchy potatoes but higher than waxy.Sweet Potatoes: These containbeta carotene, fiber, potassium, and complex carbohydrates.
For culinary purposes, potatoes are described based on their starch content.Different types include:
Potato Nutrition
Potatoes provide calories mostly in the form of carbohydrates, making them a good energy food. One medium russet potato, flesh, and skin, baked (2.25 to 3.25 inches in diameter) provides:
Other Plant Compounds
Potatoes contain plant-based compounds, such as phytochemicals. Sweet potatoes, for example, are rich in beta carotene, a carotenoid converted to vitamin A in the body.Purple and blue potatoes are a source of anthocyanins, a type of phytochemical with antioxidative properties.
Potential Risk Associated With Potatoes
Potatoes may have residues frompesticidesor ingredients in certain fertilizers. If consumed in very large quantities, these are not advantageous to health.In addition, how potatoes are prepared and stored can impact any potential negative risks of constant consumption.
General advice is to consume various plants, such as fruits and vegetables, nuts, seeds, andlegumes, to ensure you get varying vitamins, minerals, and other plant-based compounds.
Other risks include:
Potato Allergies
Potato allergiesare rare but have been reported.The type of reaction may depend on the severity of your allergy. If you have a potato allergy, avoid potatoes and all potato products.
Kidney Damage
If you havechronic kidney disease(CKD), you may need to monitor what you eat to keep your kidneys healthy. Damaged kidneys can make it difficult to remove substances from your body. As a result, potassium can build up in your blood, impacting your heart.
Because potatoes are rich in potassium, you may need to monitor your intake.If you are concerned, it’s always a good idea to speak to a medical professional.
Medication Interactions
If you take medicines for blood pressure, such asangiotensin-converting enzyme (ACE) inhibitors, which can increase the amount of potassium in the blood, you may have to monitor your dietary intake of potassium.Ask a healthcare provider if you have any concerns.
Diabetes and Obesity
Potatoes can be part of a well-balanced, nutrient-dense diet. They are rich in fiber and water and low in fat and calories, which are all important factors to consider when managing weight ordiabetes.
If you have these concerns, the key to consuming potatoes is to monitor how they are prepared and how much you eat. Opt for a baked potato over French fries or roasted potatoes over hash browns.
In addition,make potatoes your side dishand not your main meal. Allocate a quarter of your plate to your potato and pair your meal with nutrient-dense and voluminous vegetables and lean protein sources.
Are Green Potatoes Safe To Eat?No. Do not eat green potatoes or sprouts. Unfortunately, you should throw them out. Potatoes may turn green when they have passed their prime or are not stored properly. If your potatoes have a green color and/or sprouts, they contain higher levels of natural toxins called solanine and chaconine.Consuming these can make you sick, and cooking does not destroy their toxins.
Are Green Potatoes Safe To Eat?
No. Do not eat green potatoes or sprouts. Unfortunately, you should throw them out. Potatoes may turn green when they have passed their prime or are not stored properly. If your potatoes have a green color and/or sprouts, they contain higher levels of natural toxins called solanine and chaconine.Consuming these can make you sick, and cooking does not destroy their toxins.
Summary
Consuming potatoes is a great way to increase your intake of whole foods rich in complex carbohydrates, vitamins, minerals, and other plant-based compounds. The many health benefits include the heart, bone, skin, immune, weight management, and blood pressure.
To experience the full benefits of potatoes, experiment with different varieties and healthy cooking methods. Steam, bake, broil, roast, or add them to salads, stews, and soups for an environmentally friendly, versatile, and inexpensive nutrient-dense food choice.
30 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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