Are potatoes healthy? Potatoes are anything but a “bad” carb. For one, spuds are sustainable, with a low carbon and water footprint, and less land is required for their production compared to other crops, according to a 2021 study in—get this—the journal Potato Research.
Despite their often-unhealthy reputation, potatoes claimed the top spot as the most commonly consumed vegetable in the United States, according to the Department of Agriculture. (Tomatoes are trailing behind!)
But what happens if you eat potatoes? Will your health suffer? Let’s take a deep dive to discover potatoes’ nutritional value, potential health benefits and drawbacks of eating this tuber every day.
Potato Nutrition Facts
One cooked potato (about 5 ounces) with skin contains the following, per the USDA:
One potato without skin offers a couple of grams of fiber, but eating the skin with the potato will add another gram of fiber, per the USDA. This can help you reach your recommended amount of fiber (25 to 38 grams per day), which can help you stay regular. In short, you may be less likely to be constipated when you eat potatoes with the skin and other fiber-containing foods like vegetables, fruits, legumes and whole grains.
You May Feel Full Longer
The form of potatoes you eat could impact your satiety—this could be related to how potato starch changes structure after cooking, points out a 2020 study in Nutrients.
Specifically, boiling potatoes creates slowly digestible and resistant starches, per research in LWT in 2020. This ultimately delays digestion and carbohydrate absorption. Consequently, when your meals include potatoes, you may feel full and satisfied longer, according to 2018 research in Nutrients. Ultimately, you may be less likely to overeat or have the urge to snack shortly after your meal.
You May Improve Your Gut Health
Whole potatoes contain resistant starch, which gets fermented by bacteria in your colon. That means that spuds are considered a prebiotic, so they feed the “good” bacteria in your gut, according to 2019 research in the American Journal of Potato Research. Eating whole potatoes and other food sources of prebiotics, such as garlic, helps maintain a healthy microbiome, improving digestion and supporting immune health.
You May Have Better Blood Pressure
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. One potato provides a good source of potassium.
Potential Downsides
Potatoes May Cause Your Blood Sugar to Spike
Cooked potatoes have a relatively high glycemic index, which means the food raises blood sugar more quickly than others. Depending on the potato variety and cooking method, potatoes’ glycemic index can range from 50 to 111, according to 2022 research in Foods. (Russets are the highest.) Generally speaking, thanks to the added fiber, whole potatoes with the skin and sliced potatoes with the skin have a lower GI than plain mashed or diced potatoes.
Earlier research published in 2010 in The FASEB Journal also found that precooked, cooled and reheated potatoes could have a lower glycemic load than freshly cooked potatoes—it’s one strategy you may be able to use if you’re working on managing your blood sugar.
How much your blood sugar increases after eating potatoes also depends on your portion size and other foods in the meal. Combining potatoes with other high-fiber plant-based foods may help with better blood sugar control.
If you are concerned about how potatoes can spike your blood sugar, choose a potato variety with a lower GI, such as red potatoes and Nicola potatoes, enjoy smaller portions with your meals and include nonstarchy vegetables, such as broccoli, cauliflower, green beans or leafy greens in your meal.
Certain Cooking Methods May Increase Dangerous Compounds in Potatoes
Acrylamide is a compound formed when natural sugars in potatoes and other plant-based foods interact with the amino acid asparagine under high heat. When you bake, roast and fry potatoes, there may be a higher chance of acrylamide forming, according to the Food and Drug Administration. (Frying causes the highest acrylamide formation.)
Animal studies have suggested that acrylamide may be linked to cancer, but the FDA says that it’s unknown if acrylamide poses any health risk to people.
Boiling and steaming potatoes, on the other hand, are less likely to lead to acrylamide formation. (You can decrease the formation of this compound by soaking raw potato slices in water for 15 to 30 minutes before high-heat cooking, says the FDA.) Eating foods with potentially higher levels of acrylamide, such as french fries and potato chips, in moderation is recommended.
Unripe Potatoes Could Be Toxic
Exposing potatoes directly to sunlight can lead to their white flesh turning green and sprouts forming. This indicates the formation of solanine, a bitter chemical that can be toxic if consumed in large quantities, says the USDA. When you see green appearing in a potato, it is best to throw it away.
To prevent solanine from forming, store potatoes in a cool, dry and dark environment, such as a basement, cellar, garage, kitchen drawer or cabinet or a paper bag. When stored between 45°F and 50°F, they can last up to two to three months.
Best Ways to Cook and Enjoy Potatoes
As a starchy vegetable, potatoes combine well with protein and a nonstarchy vegetable—together, they make a well-balanced meal. Leaving on the potato skin also adds extra fiber to your diet. You can enjoy potatoes by cooking them in several ways.
Simply steaming whole potatoes until tender (about 15 minutes) creates a delicious side. Add herbs and spices for additional flavors.
Roasting
Using the oven to roast potatoes either alone or with Brussels sprouts makes them an ideal side to go with your entree. Our German-Style Purple Potato Salad also uses roasted potatoes to offer an additional layer of flavor compared to the traditional German potato salad, which calls for boiled potatoes instead.
Air-Frying
Air fryers are not only for making fries but also for making delicious baked potatoes.
Potatoes also pair well with soups, curries and salads. If you monitor your blood sugar levels, cook them tender but firm when piercing them with a fork.
Frequently Asked Questions
Is it healthy to eat potatoes every day?
It is perfectly alright to eat potatoes every day, but how you prepare them and how much you eat also matters. Eating potatoes with skin on is recommended.
Are potatoes considered a bad carb?
Whole potatoes aren’t a bad carb. They provide many essential nutrients, like potassium, vitamin C and fiber. Potatoes also have resistant starches, which may contribute to supporting a healthy gut.
Are potatoes more nutritious than rice?
While both potatoes and rice are starchy, they differ in their nutritional offerings. If you love both starches, why not enjoy both? Just be mindful of your preparation and cooking methods and their portion size.
Who should avoid potatoes?
People who have decreased kidney function or kidney disease may need to keep an eye on the potato portions they consume, due to potatoes’ high potassium content. Speak with your primary care provider or a registered dietitian to determine the appropriate amount based on your health.
The Bottom Line
It is totally fine to eat potatoes every day. While how you prepare and cook potatoes and how much you eat could possibly impact your health, whole potatoes with skin are a nutritious vegetable with health benefits. There are many ways to enjoy this versatile tuber—check out our Healthy Potato Recipes to get meal ideas and inspiration today!
HALIFAX – The Nova Scotia government says it could be months before it reveals how many people are on the wait-list for a family doctor.
The head of the province’s health authority told reporters Wednesday that the government won’t release updated data until the 160,000 people who were on the wait-list in June are contacted to verify whether they still need primary care.
Karen Oldfield said Nova Scotia Health is working on validating the primary care wait-list data before posting new numbers, and that work may take a matter of months. The most recent public wait-list figures are from June 1, when 160,234 people, or about 16 per cent of the population, were on it.
“It’s going to take time to make 160,000 calls,” Oldfield said. “We are not talking weeks, we are talking months.”
The interim CEO and president of Nova Scotia Health said people on the list are being asked where they live, whether they still need a family doctor, and to give an update on their health.
A spokesperson with the province’s Health Department says the government and its health authority are “working hard” to turn the wait-list registry into a useful tool, adding that the data will be shared once it is validated.
Nova Scotia’s NDP are calling on Premier Tim Houston to immediately release statistics on how many people are looking for a family doctor. On Tuesday, the NDP introduced a bill that would require the health minister to make the number public every month.
“It is unacceptable for the list to be more than three months out of date,” NDP Leader Claudia Chender said Tuesday.
Chender said releasing this data regularly is vital so Nova Scotians can track the government’s progress on its main 2021 campaign promise: fixing health care.
The number of people in need of a family doctor has more than doubled between the 2021 summer election campaign and June 2024. Since September 2021 about 300 doctors have been added to the provincial health system, the Health Department said.
“We’ll know if Tim Houston is keeping his 2021 election promise to fix health care when Nova Scotians are attached to primary care,” Chender said.
This report by The Canadian Press was first published Sept. 11, 2024.
ST. JOHN’S, N.L. – Newfoundland and Labrador‘s chief medical officer is monitoring the rise of whooping cough infections across the province as cases of the highly contagious disease continue to grow across Canada.
Dr. Janice Fitzgerald says that so far this year, the province has recorded 230 confirmed cases of the vaccine-preventable respiratory tract infection, also known as pertussis.
Late last month, Quebec reported more than 11,000 cases during the same time period, while Ontario counted 470 cases, well above the five-year average of 98. In Quebec, the majority of patients are between the ages of 10 and 14.
Meanwhile, New Brunswick has declared a whooping cough outbreak across the province. A total of 141 cases were reported by last month, exceeding the five-year average of 34.
The disease can lead to severe complications among vulnerable populations including infants, who are at the highest risk of suffering from complications like pneumonia and seizures. Symptoms may start with a runny nose, mild fever and cough, then progress to severe coughing accompanied by a distinctive “whooping” sound during inhalation.
“The public, especially pregnant people and those in close contact with infants, are encouraged to be aware of symptoms related to pertussis and to ensure vaccinations are up to date,” Newfoundland and Labrador’s Health Department said in a statement.
Whooping cough can be treated with antibiotics, but vaccination is the most effective way to control the spread of the disease. As a result, the province has expanded immunization efforts this school year. While booster doses are already offered in Grade 9, the vaccine is now being offered to Grade 8 students as well.
Public health officials say whooping cough is a cyclical disease that increases every two to five or six years.
Meanwhile, New Brunswick’s acting chief medical officer of health expects the current case count to get worse before tapering off.
A rise in whooping cough cases has also been reported in the United States and elsewhere. The Pan American Health Organization issued an alert in July encouraging countries to ramp up their surveillance and vaccination coverage.
This report by The Canadian Press was first published Sept. 10, 2024.
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