- Potatoes are a nutritious staple used in countless cuisines worldwide.
- They contain nutrients that may help fight inflammation and boost immune and gut health.
- They are also a natural source of electrolytes and provide complete protein.
If there’s one veggie that has unfairly earned a bad reputation, it’s the poor potato. Yet, despite the unfair press, potatoes remain the most popular vegetable in the U.S., with the average American eating a whopping 49 pounds per year.
That might make you wonder, what’s behind their bad rep? Perhaps the answer is the way we love to eat them. Let’s face it, many of us enjoy our spuds deep-fried and salted or slathered in butter and sour cream. Delicious, yes, but not prepared in the most healthful way. So, you might be surprised to hear that potatoes actually have lots of good things going for them.
Here are seven lesser-known benefits that will make you look at potatoes in a whole new way.
1. They’re Found in Nearly Every Global Cuisine
Craving a little adventure? One delicious way to explore the world is through your taste buds, and potatoes make the perfect passport. Found in countless cuisines worldwide, spuds can be prepared in a seemingly never-ending list of ways, says Riley Peterson, RDN.
In fact, there are more than 4,000 varieties of potatoes grown around the world. So, they’re a great way to add more veggies to a number of culturally diverse eating patterns, says Peterson. Think about some of your favorite dishes: Crispy English Roasted Potatoes, Greek Lemon-Herb Potatoes, German Potato Pancakes, Indian Saag Aloo Matar and Sicilian Potato Salad.
2. They May Help Fight Inflammation
While fatty fish and walnuts often get all the credit for protecting against inflammation, potatoes deserve a spot on that list, too. “Since potatoes contain a few different antioxidants, including vitamin C and quercetin, they can help fight free radicals and overall inflammation,” explains Amy Davis, RD, LDN. That’s not all. Potatoes also contain anti-inflammatory plant compounds, such as phenolic acids, flavonoids and anthocyanins.
Depending on their growing environment, preparation methods and genetic makeup, different varieties of potatoes offer distinct anti-inflammatory and nutritional benefits. For example, purple and red potatoes are particularly high in anti-inflammatory compounds called polyphenols.
3. Cold Potatoes Offer Added Health Benefits
Good news for potato salad lovers: Eating your potatoes cold has additional advantages—especially if you’re a potato lover who happens to be watching your blood sugar. How so? When potatoes are cooked and then cooled, some of their starch is converted into a fiber called resistant starch, explains Peterson. “Resistant starch passes undigested to the colon and feeds beneficial gut bacteria,” Peterson says. “Because it resists digestion, resistant starch is classified as a dietary fiber and has minimal impact on blood glucose.”
Plus, potatoes are rich in several other types of fiber, in addition to resistant starch, says Davis. In total, one medium baked potato with skin gives you roughly 4 grams of fiber. That also makes them a win for your digestive health.
4. They May Support Immune Health
Next time you have the sniffles or feel your immune system fighting off the latest bug, bake or roast some spuds. “Potatoes are a [good] source of vitamin C, a powerful antioxidant that fights inflammation and supports the immune system,” says Davis. A medium baked potato with skin gives you 18% of the Daily Value for vitamin C in one neat little package.
5. They Are a Natural Source of Electrolytes
Ever find yourself reaching for an electrolyte drink to replenish? Don’t overlook electrolyte-rich foods, especially potatoes. They’re rich in potassium, an electrolyte that many of us don’t get nearly enough of. Potassium is one of the major electrolytes that we lose in sweat, and it also supports healthy muscle and heart function. One medium baked spud with skin provides roughly 20% of your daily dose of potassium. Potatoes also contain small amounts of magnesium, another electrolyte.
Add a sprinkle of salt, and a baked or roasted potato can serve as an easy, whole-food electrolyte booster.
6. Many of Their Nutrients Are Found in Their Flesh
You’ve probably heard that all the nutrients in potatoes are found in the peel, but that’s only partly true. “Most of the potato’s vitamin C and potassium are found in the flesh,” says Peterson. You might even be surprised to learn that the flesh provides roughly half of a potato’s fiber. Yes, eating the whole potato with the skin gives you the most nutrition for your bite. But peeled potatoes still deliver plenty of valuable nutrients, so even the pickiest eaters can benefit.
7. They Contain All the Essential Amino Acids
Perhaps the least known fact about potatoes: They contain all nine essential amino acids that your body needs to synthesize protein. There’s more. “Potato protein may be a valuable complement to other plant protein isolates because it contributes leucine, which many other plant-based proteins are low in,” says Peterson. That may bode well for muscle-building, as leucine is an amino acid known for its muscle-stimulating properties. In fact, research has found that potato protein isolates can stimulate muscle protein synthesis at levels comparable to milk protein.
Since one medium baked potato with skin only provides about 4 grams of protein, they don’t exactly qualify as a high-protein food. But every little bit counts!
Our Expert Take
Potatoes may get a bad name, but they shouldn’t. The truth is, potatoes are loaded with hidden benefits. With over 4,000 varieties grown worldwide, potatoes are a mainstay in countless global cuisines. These nutritious tubers have more than earned their spot on plates throughout the world. Potatoes are rich in anti-inflammatory compounds and electrolytes. They also provide vitamin C and antioxidants for a strong immune system and are rich in fiber for digestive health. If that weren’t enough, they also contain all nine essential amino acids for complete protein. Whether you like yours baked, roasted or tossed into a salad, potatoes are a nutrient-dense vegetable that’s worthy of a place on your plate.
