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!
New Brunswick‘s Liberal and Green parties are set to make announcements about health care on the campaign trail today as the provincial election race enters its second half.
Liberal leader Susan Holt is scheduled to hold her announcement this morning in Saint John, N.B., followed by lunch at the city’s market.
A spokesperson with the Progressive Conservative party shared few details about the event scheduled for leader Blaine Higgs in Fredericton this morning.
Green Party Leader David Coon will hold a news conference this morning about “local health-care decision-making” alongside deputy leader Megan Mitton in her Sackville, N.B. riding.
On Saturday, Coon said he was proud to put forward a gender-balanced slate among the party’s 46 candidates.
While the Liberals and Progressive Conservatives are running with full slates, the Greens are three candidates short and will not have full representation when the province’s residents go to the polls on Oct. 21.
This report by The Canadian Press was first published Oct. 7, 2024.
EDMONTON – The Health Quality Council of Alberta is investigating how some medical referrals weren’t properly processed, potentially affecting 14,000 patients over the last five years across the province.
The referrals were made to specialists outside of Alberta Health Services, such as physiotherapists and dietitians.
The health authority’s CEO, Athana Mentzelopoulos, says it does an average 100,000 referrals per year, but in some cases it can’t confirm if patients received referral services.
She says the problem was flagged in late September, and a preliminary estimate suggests 31 patients may have experienced a potential negative outcome due to the delays.
The provincial government requested the investigation, and the quality council is to find out how the snag occurred and how it can be prevented in the future.
The health authority says it has begun notifying patients who may have been affected by the disruption, and the cases could date back to 2019.
This report by The Canadian Press was first published Oct. 4, 2024.
WASHINGTON (AP) — If you have stained or chipped teeth, you might be considering veneers, customized teeth coverings that can restore a photogenic smile without more extensive dental work.
But dentists warn that these pricey cosmetic enhancements are at the center of a worrisome online trend: unlicensed practitioners without proper training or supervision offering low-cost veneers.
These self-described “veneer techs” often promote themselves on Instagram and TikTok, promising a full set of veneers for less than half of what dentists typically charge. Some also market their own training courses and certifications for people looking to get into the business.
It’s misleading, health professionals warn — and illegal. All states require dental work, including veneers, to be performed under the supervision of a licensed dentist.
On Thursday, Georgia law enforcement officials arrested Brandon Diller, who promoted himself to 158,000 Instagram followers as “Atlanta’s top veneer specialist and trainer.” Diller practiced dentistry without a license and sold “training and certificates, which were worthless” and “provided no legitimate or legal credentials,” according to an arrest warrant from Fulton County’s District Attorney’s office.
Here’s what to know about veneers and how to avoid bogus providers and services:
What are dental veneers?
Veneers are thin, custom-made dental coverings used to hide minor imperfections or to fill in gaps between teeth. Unlike crowns or more invasive dental implants, veneers are almost always considered cosmetic dentistry and generally aren’t covered by insurance.
Dentists usually charge between $1,000 and $2,000 per tooth for veneers, with higher prices for those made from porcelain compared with lower-grade materials.
Placing veneers involves stripping some of the natural enamel from the tooth and bonding the new covering into place. Because of that process, getting veneers is considered an irreversible procedure, according to the American Dental Association. They are not permanent, and can be expected to last between 5 to 15 years before they degrade and need to be replaced.
In recent months the ADA has been stepping up warnings about the risks of veneer procedures done by unlicensed individuals.
“Quality control is lost without the involvement of a licensed dentist,” said Dr. Ada Cooper, a New York-based dentist and ADA spokesperson. “We undergo years of education and training and need to be licensed by various regulatory bodies before we can practice.”
What are the risks of getting veneers from someone who isn’t licensed?
Improper veneer procedures can cause a range of health problems, including severe pain, nerve damage and tooth loss.
Patients need to be anesthetized before the enamel is removed from their teeth.
“It could be incredibly painful if they’re not anesthetized correctly,” said Dr. Zach Truman, who runs an orthodontics practice in Las Vegas. “You can also go too deep into the tooth and penetrate what’s called the pulp chamber, which contains blood vessels and nerves.”
One of the biggest problems Truman sees with unregulated veneer work is that customers aren’t getting screened for existing dental problems, such as gum disease and cavities.
“If you put a veneer on a tooth that has an active cavity, you’re just going to seal it in there and eventually it’s going to progress to tooth loss,” Truman said.
Dental veneers aren’t the only option for improving the appearance of teeth. Over-the-counter whitening kits can help with minor stains and discoloration. And dentists can sometimes use composite materials to reshape chipped or uneven teeth. But Truman says those fillings are prone to crack and won’t last as long as veneers.
How can I spot bogus veneer providers online?
One clue: Many individuals performing unlicensed dental work promote themselves on social media as “veneer technicians.”
Instead of working out of a dental office they often perform treatments at beauty salons, hotel rooms or private homes. Some advertise multi-city tours and encourage clients to message them to book an appointment in advance.
Much of the appeal of the services is in their pricing, with some offering a full set of veneers for a flat fee of $4,000 or $5,000. That’s less than half of what patients can generally expect to pay at a dental office.
Performing dental work without an appropriate license is illegal, the ADA notes.
Dentists and hygienists are licensed by state governments, who also define the work dental assistants can perform. But in all cases, veneers and other dental procedures must be supervised by a licensed dentist.
Earlier this year, Illinois law enforcement officials arrested a woman running a business called the Veneer Experts after she posted videos of herself fitting braces, veneers and other dental products without a license. She was previously arrested in Nevada on similar allegations of practicing dentistry without a license.
What are the best ways to find legitimate dental providers?
The ADA maintains a website detailing the training and licensing requirements for dentists across the U.S. Most states also maintain websites where you can lookup and verify licensure information and find any past disciplinary actions for dentists and other health professionals.
“It’s really critical to understand that dentistry is a regulated health care profession that requires formal educations and licensure,” Cooper said.
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The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Science and Educational Media Group. The AP is solely responsible for all content.
