Are Potatoes Healthy? 3 Health Benefits

Potatoes are a very popular food in the United States, and there are countless ways to enjoy them. Still, you may be wondering: Are potatoes good for you? The short answer is that potatoes can be a healthy choice when prepared appropriately.

A medium-sized potato, for example, is a good source of fiber and doesn't contain a lot of calories. Potatoes are also considered complex carbs, which are a great part of a healthy diet. Here's what to know about potato benefits and the best ways to prepare the vegetable to maximize its nutritional value.

Types of Potatoes

Several types of potatoes exist. The following are potato types you can find in the US:

• Blue/purple: Potatoes of these colors get their hue from antioxidants and can be used in many dishes.
• Fingerling: Fingerling potatoes, shaped similarly to fingers, come in different colors and have a low level of starch.
• New: Also called baby potatoes, new potatoes don't have a lot of starch and may be used in potato salads.
• Red: A red potato may taste a little sweet but comes with a medium amount of starch.
• Russet: These are among the starchiest potatoes and are commonly used for making foods like mashed potatoes and baked potatoes.
• Sweet: Sweet potatoes are orange but may also be white or purple, taste sweeter than other potatoes, and be part of a variety of meals and dishes.
• Yellow: These potatoes have a rich, buttery flavor and can be used in an abundance of dishes.

Potato Benefits

There are a few benefits of consuming potatoes, from their role in exercise performance to their aid with weight management.

Contain Antioxidants

Potatoes are rich in antioxidants, which are substances known to prevent cell damage and may help prevent certain diseases. Those antioxidants include ones such as:

• Carotenoids
• Patatin, a type of storage protein
• Phenolic antioxidants, like phenolic acids and flavonols
• Vitamins B1, B6, B9, C and E

Supports Exercise Performance

The carbohydrates and nutrients that potatoes provide make them an excellent source of fuel before or during exercise. One study looked at the impact of potato purée versus a commercial carbohydrate gel during prolonged cycling.

Researchers found that both foods resulted in equal performance outcomes. Also, the potato purée and the carbohydrate gel resulted in stable blood glucose levels, easier digestion, and better performance during the workout.

May Help With Weight Management

In addition to their fiber, potatoes also supply resistant starch—a unique kind of carbohydrate your body cannot digest. Resistant starch also helps with satiety, or fullness, which is helpful for weight management. By feeling full, a person is less likely to overeat and potentially experience weight gain.

Nutrition of Potatoes

One medium-sized raw Russet potato with skin includes:

• Calories: 168
• Fat: <1 gram (g)
• Sodium: 10.6 milligrams (mg)
• Carbohydrates: 38.6g
• Fiber: 2.77g
• Protein: 4.56g
  

Additionally, the nutrition of a baked potato with skin is as follows:

• Calories: 164
• Fat: <1g
• Sodium: 24.2mg
• Carbohydrates: 37g
• Fiber: 3.98g
• Protein: 4.55g
  

Risks of Potatoes

With any food, you can have or develop an allergy. However, potato allergies are rare.

Also, while potatoes can be a healthy choice, what you eat with your potatoes can take away from their benefits. For example, a loaded baked potato can include cheese, sour cream, butter, and bacon—adding more sodium and saturated fat, which are best enjoyed in moderation for most individuals.

Warmed potatoes—white potatoes specifically—can lead to blood sugar spikes. They have a high glycemic load, or glycemic index, which is a way of measuring how fast a food affects blood sugar levels.

Tips for Consuming Potatoes

To ensure you have quality potatoes before you consume them, store them somewhere that's cool and dry. You'll also want to remove or throw any potatoes that have gone bad so they don't affect your good ones.

There are many ways to enjoy potatoes, though some methods may provide you with more nutrients from potatoes than others. One study looked at the impact of cooking methods on the contents of potato starch, vitamin C, minerals, and antioxidants.

Researchers generally found higher retention of nutrients in potatoes cooked with "dry" methods, such as microwaving or grilling, compared with "wet" methods, including boiling or steaming. Also, when potatoes are boiled, leaving the skin on preserves more nutrients, preventing minerals from leaching into the water.

Also, the temperature of the potatoes matters. While you may want to eat potatoes when they're piping hot, cooling potatoes after cooking increases the resistant starch content.

Potatoes are incredibly versatile in terms of dishes. You can:

• Add cooked, chilled potatoes—fingerling, red-skinned, purple-fleshed, and sweet potatoes—to salads or enjoy as a side dish or pre-workout snack
• Enjoy them at breakfast as part of a veggie scramble made with eggs or chickpeas
• Include potatoes in sweet recipes like smoothies, potato energy balls, and desserts, including potato cake
• Incorporate them into veggie chili, soup, or stew
• Slice them as the base for a baked frittata
• Stuff baked potatoes with oven-roasted or sautéed veggies and lean protein

A Quick Review

Potatoes are a nutrient-rich source of energizing, satiating whole-food carbs with potential health and performance benefits. There are various types of potatoes, from red and purple to Russet and fingerling, that can be enjoyed in different ways. There are very few risks to eating potatoes, as long as you eat them in moderation and use cooking methods like grilling compared to frying them.