The Health Benefits Of Potatoes

admin / April 13, 2022

The high starch content of potatoes has led to a poor reputation for them due to the popularity of low carb and Paleo diets. You can still eat carbohydrates, as long as you are careful about how much. Carbohydrates are necessary as a source of energy. Potatoes are affordable, versatile, long-lasting, cost-effective, and rich in potassium and vitamin C.

Potato Nutrition Facts

The USDA has provided the following nutrition information. It is for one medium (173g), baked russet potatoes (2 1/4″ to 3 1/4 inches in diameter).

  • Calories: 164
  • Fat: 0.2g
  • Sodium: 24mg
  • Carbohydrates: 37g
  • Fiber: 4g
  • Sugars: 1.9g
  • Protein: 4.6g

Medium russet potatoes have 37 grams of carbohydrates. Only 4 grams of those carbs are from fiber. Starch is the main carbohydrate, while sugar is a tiny fraction (less than 2 grams). Starches are rapidly broken down into sugar in the bloodstream during digestion, which results in rapid rises in blood sugar levels.

The glycemic impact of a food on blood sugar is measured by its glycemic index. While the study results may vary, it appears that the glycemic index of potatoes averages in the 80s. That is considered high. Tab sugar, on the other hand, has a higher glycemic indicator of 59. That makes potatoes higher in the glycemic category than sugar. New red potatoes and waxy varieties like new red potatoes have a slightly lower glycemic score than russet potatoes.


Potatoes only have a trace amount of fat. That tiny amount is split between saturated as well as polyunsaturated fat. They contain trace amounts of both omega-3 fatty oils and omega-6 fats. They are veggie so they don’t contain any cholesterol. Unless you add fat to them or fry them, they are virtually fat-free.

Vitamins And Minerals

Potatoes are rich in vitamins and minerals like vitamin C, vitamin D6, and potassium. They are rich in folate and iron as well as magnesium, iron, manganese, iron, niacin, and magnesium. The potato skin should be eaten along with the flesh to reap the benefits of some micronutrients.

Health Benefits

Despite their high starch content, potatoes should be considered a healthy vegetable.

Blood Pressure Regulated

The highest level of potassium in potatoes is the ability to control blood pressure and fluid balance. Research shows that potassium in potatoes is as useful and usable as when it is used as a supplement to diet. 4 The essential ingredient for normal nerve and muscle function is potassium.

Supports The Immune System

Vitamin C is necessary for normal immune system function, blood circulation, strong connective tissue, and blood vessel walls. the vitamin is not stored in the human body and must be taken as food. 5 One baked potato contains approximately 19% of daily vitamin C.

Repairs Oxidative Damage

Also, potatoes contain a high level of antioxidant nutrients. These include vitamin C, carotenoids, as well as polyphenols. These compounds can repair cells damaged from oxidative stresses, which can lead to a variety of chronic diseases.

Preventing Chronic Disease

Fiber is vital for proper digestion, blood sugar management, weight management, and heart health.


While red and yellow potatoes are the most commonly used, there may be purple or blue potatoes. A wide range of potato sizes is available, including fingerlings, small potatoes, and large russets. These are also known as “Idaho” potatoes. All are similar in nutritional content, but they may have slightly different textures. Purple potatoes, for instance, will have more flavonoids or anthocyanins in the pigment. Sweet potatoes have a different look, taste, and nutrition.

Food Safety And Storage

Unwashed potatoes may be kept in a cool, humid, and dark place for several weeks or even months. You can store them in a paper bag, cardboard box, or plastic bag. You should not store them in the refrigerator as this can increase the acrylamides content in potatoes.