Native to South America, potatoes are root vegetables and are a dietary essential around the globe. In recent years, however, low- or no-carb diets have become more and more popular, leading people to eat less potatoes. Nonetheless, the truth is potatoes can have a prominent place at your table, particularly when prepared in a health-conscious way.
It’s understood that potatoes were discovered around 1,800 years ago, eventually making their way to North America in the early 1600s, when the governor of the Bahamas shipped a potato as a gift to the governor of Virginia. On the other hand, it wasn’t until Thomas Jefferson served potatoes at the White House that they achieved acceptance in the U.S.
And the rest is history. Regardless of their sometimes-unhealthy reputation, potatoes have claimed the top spot as the most commonly eaten vegetable in the U.S., so says the Department of Agriculture.
So, what happens when you eat potatoes? Will your health deteriorate? After all, if you say “potato,” and then say “healthy,” some people might say you’re half-baked!
All wisecracks aside, let’s take a better look at potatoes’ nutritional value, potential health benefits and any drawbacks of eating potatoes regularly.
Potatoes are high in fiber
Potatoes are a pretty good source of fiber. And this is one of the big reasons why they’re considered healthy. Fiber is a carb that the body can’t digest, so it helps keep you regular. It also lowers the risk of heart disease.
You may improve your gut health
Whole potatoes contain resistant starch that becomes fermented by bacteria in your colon. This means potatoes are regarded as a prebiotic, so they feed the “good” bacteria in your gut, describes the research in the American Journal of Potato Research. Eating whole potatoes and other such food sources of prebiotics also helps improve digestion and sustain immune health.
Potatoes contain antioxidants
Who knew potatoes were a powerhouse of antioxidants? It turns out potatoes possess elevated levels of multiple antioxidant compounds, including vitamin C. In fact, potatoes were a life-saving source in early times because vitamin C prevented scurvy! While you might be aware of the importance of vitamin C, you probably know a bit less about the additional antioxidant compounds in potatoes, such as flavonoids, phenols, carotenoids and anthocyanin.
Such antioxidants are believed to block cell damage by neutralizing oxidative stress, an activity that takes place when your body is subjected to molecules known as free radicals. This is significant since oxidative stress is believed to be a factor in the growth of diseases including cancer and diabetes.
You may have better blood pressure
Potatoes are abundant in potassium, that plays a key role in regulating blood pressure. Also, says the NIH, potassium supports your nerves, muscles, kidneys and heart.
Potatoes are filling
This one might appear rather obvious, but potatoes are quite filling. And filling foods placate hunger, which can be beneficial for your maintaining a healthy weight. One 2020 study discovered that healthy older adults felt fuller after eating white potatoes, leading them to eat less at their next meal.
Potatoes are naturally gluten-free
People with celiac disease or non-celiac sensitivity can experience severe discomfort when consuming foods that contain gluten. If you follow a gluten-free diet, you should consider adding potatoes as they are naturally gluten-free.
So, what’s the problem?
So, you might ask, “What’s the problem?” The problem, says Dr. Emily Johnston, a research assistant professor at the New York University School of Medicine, is that “hardly anyone eats a plain potato.”
How potatoes are prepared and what they’re eaten with may be the real guilty parties in potatoes getting a bad rap. It may certainly appear as everyday common sense, but eating a bunch of fried foods including chips and French fries can trigger unhealthy weight gain. Plus, people who eat immense amounts of potatoes are also inclined to put away more butter, red meat and sodas.
Okay, it’s true that potatoes are high in starch and carbohydrates, the nutrients that trigger spikes in blood sugar. However, by mingling them with foods that are high in protein, fiber and unsaturated fats, you can actually slow digestion, giving rise to a more even release of glucose into the bloodstream.
Yes, we also are aware that too often, baked potatoes end up coated in butter and/or sour cream and perhaps, topped off with bacon, sources of added calories and saturated fat, which the American Heart Association recommends that we restrict to about 13 grams a day. In addition, nearly a third of the potatoes grown in the U.S. end up as frozen products – more often than not, as French fries.
Little surprise that a person’s preference to match potatoes with unwholesome foods has been a worry for researchers, Dr. Johnston says, leading to conflicting conclusions about potatoes.
Small wonder, too, why the National Potato Council as well as numerous regional potato alliances need to spend their time telling policymakers things they should already know. Unfortunately, these obvious messages need to be communicated to counter the voices of nutrition activists who are working to undermine the nutritional benefits of potatoes in favor of food they deem “healthier” for Americans.
Au contraire, says Dr. Johnston. She asserts that “the potato is not something to be feared.”
The bottom line: if you’re in the mood for a potato dish, there’s no need to call the whole thing off. But, as mentioned, how you prepare and cook potatoes does matter.
Dr. Johnston reveals that baking, broiling and steaming work equally well. However, when you prepare them, think about leaving the skin on. True, nutrients are found throughout the potato, but about half the fiber is in the skin. She further suggests flavoring them with herbs and spices such as dill or oregano, or fresh chives. In place of salt, try onion powder or garlic powder. Extra virgin oil is another heart-healthy choice for flavoring, she said.
For mashed potatoes, you might want to use low-fat milk or unsweetened plant-based milk in place of heavy cream. Blending in cauliflower can also boost the fiber content and lower the calories.
Craving fries? Bake them in skinny sticks for a hand-cut feel or roast off wedges with plenty of fresh garlic and herbs for a steak-cut vibe. And keep the skin on whenever possible—as mentioned, this is where many of the nutrients live.
Saying YES to potatoes
Energy, micronutrients, fiber, potassium, antioxidants and just plain deliciousness make the case for potatoes to become part of your healthy diet. That’s especially true when they are paired with foods high in protein and fiber and prepared in ways that capitalize on their zero-fat content.
Hip, hip, hooray for the potato!
