Potatoes are one of the most popular vegetables worldwide. They are versatile, inexpensive, and packed with nutrients. However, some people wonder whether potatoes should be part of a healthy diet due to their high carbohydrate content.
This article takes a detailed look at potatoes and their health effects to determine if baked potatoes are truly a good source of carbs.
The nutrient profile of potatoes
The nutrient composition of potatoes can vary slightly depending on the specific variety. However, most types are a good source of (1, 2, 3):
- Fiber
- Potassium
- Vitamin C
- Vitamin B6
- Manganese
- Phosphorus
- Niacin
- Folate
- Pantothenic acid
- Magnesium
- Iron
- Zinc
- Copper
- Riboflavin
- Thiamine
Potatoes also contain a good amount of antioxidants, including flavonoids, carotenoids and phenolic acids (4).
Fiber
One medium baked potato with the skin on provides 3 grams of fiber, which is 12% of the Daily Value (DV) (5).
Fiber helps feed the beneficial bacteria in your intestines. It also promotes feelings of fullness and may help prevent heart disease, diabetes and obesity (6, 7, 8).
Potassium
The same medium potato provides 620 mg of potassium, which is 13% of the DV (5).
Potassium helps control your blood pressure and counters some of sodium’s harmful effects on your heart. Getting enough potassium may reduce your risk of heart disease and stroke (9, 10).
Vitamin C
One medium baked potato provides about 27% of the DV for vitamin C (5).
Vitamin C is an antioxidant that your body needs to make collagen and absorb iron. It also enhances immune function and may offer protection against heart disease, certain cancers and cataracts (11, 12).
Vitamin B6
Potatoes are also high in vitamin B6, providing 20% of the DV in a medium potato (5).
Vitamin B6 plays many roles in your body. It assists over 100 enzymes, many of which are involved in metabolism and brain development (13).
What’s more, vitamin B6 may protect against inflammation, reduce heart disease risk and decrease symptoms of rheumatoid arthritis (14, 15, 16).
Other Nutrients
The minerals, vitamins and antioxidants found in potatoes may provide additional health benefits:
- Manganese: Whole potatoes provide over 10% of the DV for manganese, which is essential for metabolism and bone health (17, 18).
- Phosphorus: Potatoes are an excellent source of phosphorus, which is necessary for proper growth and maintenance of body tissues (19).
- Magnesium: Magnesium is needed for blood pressure regulation and proper nerve and muscle function. Whole potatoes provide 7% of the DV (20, 21).
- Iron: Potatoes contribute small amounts of iron, a mineral that performs vital functions in your red blood cells and brain (22).
- Antioxidants: Potatoes house several antioxidants that may benefit health when consumed as part of an overall healthy diet (4).
Overall, potatoes provide an impressive array of nutrients.
Carbs in potatoes
The carbohydrate content of potatoes often raises concerns. Are they too high in carbs?
One medium potato with the skin on contains (5):
- 37 grams of carbs
- 4 grams of fiber
- 3 grams of sugars
This means that 80–90% of the carbs in potatoes are starch, while 10–20% come from simple sugars, such as sucrose, glucose and fructose (23).
Simple sugars are easily digested and provide a quick source of energy. However, eating too much can feed harmful bacteria in your mouth, lead to weight gain and raise your blood sugar and insulin levels (24, 25).
Potatoes with a lower glycemic index (GI) value have fewer rapidly digested carbs and may be more filling (26).
For example, boiled red potatoes have a lower GI than Russet potatoes, at 89 and 111, respectively. Lower GI foods may promote feelings of fullness and lead to better blood sugar control (26).
Considering their high starch content, moderate portions of potatoes do not heavily impact your blood sugar or insulin levels. They have a moderate GI, ranging from 56–94 (27).
GI is a measure of how rapidly a food raises your blood sugar. Values under 55 are low, while higher values mean the food raises your blood sugar more quickly (27).
Boiling potatoes lowers their GI value even further — to as low as 56, which is considered low (28).
In fact, potatoes boast an insulin index of only 56–60, comparable to brown rice and whole-grain bread (29).
Weight loss
Many people shun potatoes in an effort to lose weight, as they’re considered high in carbs. However, their effects on weight are rather complex.
How potatoes affect appetite
Though potatoes are high in carbs, they may benefit weight control due to their satiety factor. The concept of food satiety refers to how full you feel after eating and how long that feeling lasts (30).
Foods that are more satiating may help you eat fewer overall calories, promoting weight loss over time (31).
Studies show that the satiety index of potatoes is as high as 323%, greater than many protein foods like eggs (150%) and cheese (146%) (32).
Their high fiber content contributes to satiety as well. Fiber provides bulk and encourages chewing, which takes time. It also slows the emptying of your stomach to keep you feeling fuller longer (33).
Additionally, research suggests that certain potatoes like Japanese sweet potatoes and purple potatoes may contain appetite-reducing properties (34, 35, 36).
Clinical studies on potatoes and weight loss
Several studies demonstrate that consuming potatoes as part of a reduced-calorie diet does not adversely affect weight loss:
- One study in 11 men found that consuming boiled, baked or mashed potatoes 3 times daily for 12 weeks did not result in weight gain, compared to a diet with the same number of calories (37).
- In a study in 14 men, consuming boiled potatoes before an unlimited buffet meal reduced overall calorie intake by 20% (38).
- Other research reveals that substituting cooked, mashed potatoes for French fries does not increase calorie intake or weight gain (39).
- Additionally, a review of 13 studies did not link higher potato consumption to weight gain (40).
Overall, eating potatoes in moderation alongside a diet based on your calorie needs does not seem to promote weight gain or prevent weight loss.
Digestion
Some claim that it’s difficult for your body to break down and digest potatoes. However, this depends on the type and cooking method.
Raw potatoes
Raw potatoes contain resistant starch, a type of insoluble fiber that resists digestion (41).
Your body lacks the enzymes to break down resistant starch. Therefore, it passes through most of your intestines unchanged (42).
Raw potatoes also contain antinutrients, which are plant compounds that may interfere with digestion and inhibit the absorption of nutrients. These include (43):
- Proteinase inhibitors: Block protein-digesting enzymes
- Lectins: Bind to carbohydrates in your gut
- Tannins: Bind to minerals and reduce absorption
- Saponins: Absorb fat-soluble vitamins and minerals
- Glycoalkaloids: Linked to digestive issues and may be toxic in high amounts
Cooking potatoes significantly reduces their antinutrient content, making the starch and other nutrients more available for absorption (44, 45).
Cooked potatoes
Cooking methods like boiling, baking and roasting break down the starch granules in potatoes, increasing their digestibility (41).
The resistant starch in cooked, then cooled potatoes may provide particular benefits due to its fermentation in your large intestine (46).
During fermentation, resistant starch creates short-chain fatty acids, which may feed your gut bacteria, stimulate gut motility, improve immune function and stabilize blood sugar levels (47, 48).
Interestingly, allowing cooked potatoes to cool after cooking them may further improve their digestibility. One study noted improved glycemic response in 17 adults who consumed potatoes after cooling them for 24 hours (49).
In contrast, fried and baked potato products that have undergone processing at high temperatures seem more difficult to digest and less nutritious than whole, cooked potatoes (50).
Potatoes and gut health
Potatoes contain compounds that may positively affect your gut bacteria, digestion and gut health.
Resistant starch
Resistant starch escapes digestion and is fermented by your gut bacteria in your large intestine (42).
Animal studies reveal many potential resistant starch benefits:
- Improved insulin sensitivity
- Reduced inflammation
- Healthier gut bacteria composition
- Increased production of short-chain fatty acids
All these factors should improve gut function and may lower your risk of disease (51, 52, 53).
Prebiotic fiber
Potatoes with their skins on contain good amounts of prebiotic fiber — which your friendly gut bacteria prefer to feed on (54).
Their content of pectin, resistant starch and slowly digested starch feeds healthy bacteria in your colon, helping improve gut health (48).
Polyphenols
Potatoes house various antioxidants and polyphenols, especially colored potatoes like red and purple varieties (4, 55).
In an 8-week study, consuming potatoes increased beneficial gut bacteria Bifidobacterium adolescentis, Faecalibacterium prausnitzii and Roseburia in rats (56).
These compounds may feed your gut bacteria, function as prebiotics and lower inflammation (57, 58).
Thus, a healthy gut may be another way potatoes may benefit your health.
Adverse effects
Potatoes are likely safe in moderation for most people as part of a balanced diet.
However, some people need to limit their intake.
Blood sugar
Eating too many potatoes at once may spike your blood sugar levels. Therefore, people with diabetes need to take care to spread potato servings throughout the day and eat them alongside other foods (59).
Moderate portions of potatoes raise blood sugar significantly less than refined carbs like white bread and pasta (60).
Acrylamide formation
When potatoes are cooked at high temperatures, a compound called acrylamide forms. Though its health effects are not fully understood, some animal research connects it to cancer formation (61).
Acrylamide formation seems highest in fried and dehydrated foods like fries and chips (62).
To reduce acrylamide formation, avoid overcooking. Frying sliced potatoes for 15 minutes or less seems to generate minimal acrylamide (63).
Antinutrients
Raw potatoes contain antinutrients that may interfere with protein absorption. While cooking sufficiently reduces these, people with intestinal disorders may want to avoid raw potatoes (64).
Additionally, potato sprouts and peels should be avoided due to their glycoalkaloid content. Though low amounts are considered safe, higher doses may cause headache, nausea and digestive issues (65).
Nightshades sensitivity
Potatoes belong to the nightshade group of vegetables, which some people acclaim to cause inflammation. However, nightshades have not been shown to cause harm in healthy people (66).
Those with arthritis or autoimmune conditions may wish to avoid nightshades. Many anecdotal reports link them to increased symptoms, but human research is lacking. If you feel potatoes aggravate symptoms, consider eliminating them (67).
How to make potatoes healthier
Potatoes are nutritious and safe for most people to consume in moderation. Several preparation methods make them even healthier:
- Keep the skins on. Most of a potato’s fiber, vitamins and minerals are found in the skin. Peeling it removes at least 50% of the fiber and many nutrients (3).
- Consume colorful varieties. Colored potatoes like red, purple or yellow contain more antioxidants than white varieties (4, 24).
- Eat them with their skins. Cooking then cooling potatoes raises their resistant starch content. Try them in salads or casseroles (49).
- Flavor with herbs or spices. Choose seasonings like black pepper, rosemary and turmeric instead of butter, cheese or sour cream.
- Limit added fats. Potatoes are naturally high in nutrients, not calories. Limit toppings like cheese, bacon and butter.
The bottom line
Potatoes contain a good amount of carbs — most of which is the starch form. They also provide fiber, vitamins, minerals and plant compounds.
Eaten in moderation alongside a variety of other healthy foods, potatoes can be an excellent dietary choice as part of a balanced diet.
Avoid serving sizes that are too large, as excess calories from any food can increase your waistline and blood sugar levels.
However, when prepared healthily, potatoes provide an impressively dense collection of nutrients that can benefit nearly everyone.