The Remarkable Health Benefits of Potatoes

We have come to rely on potatoes as a comfort food; they have become a very popular part of our meals.

Potatoes have gained a reputation as being fattening, but studies have shown that you don’t have to gain weight eating them. Potatoes have some surprising health benefits such as helping with weight loss, lowering blood pressure and much more. How are potatoes good for you?

Lowers Blood Pressure and Risk of Heart Disease

Eating potatoes with their skins, prepared without oil once or twice every day can reduce high blood pressure. In a study of 18 individuals with high blood pressure, participants supplemented their anti-hypertensive high blood pressure drugs with 6 to 8 purple potatoes with skins twice a day for a month. None of them gained weight and blood pressure significantly decreased.

Moderate Help with Weight Loss

In a study, 90 overweight men and women added 5 to 7 servings of potatoes to their diet per week. Results showed a modest amount of weight loss among participants. Fiber in a diet is an important factor in weight loss because it keeps you full for longer.

Reduces Inflammation

In a 2011 study potatoes were found to reduce inflammation, which can be the cause of many major diseases.

Related: Inflammation: The Slow Silent Killer


Purple potatoes

May Help Prevent Colon Cancer

Eating purple potatoes may reduce the risk of colon cancer according to a study published by the Journal of Nutritional Biochemistry.

Help with Digestion and Regularity

There is good fiber content in potatoes, especially the skin. We know that fiber helps prevent constipation and keeps the digestive tract healthy. These health benefits don’t work if they are greasy French fries or potato chips.  A baked potato would work but not if it has added butter, sour cream, melted cheese or bacon bits. Some things to consider about potatoes:

Dangers of Processed Potato Products 

Potatoes processed with fat at a high temperature, the way potato chips and French fries are, produce acrylamide. Studies have found acrylamide may cause cancer, according to The National Cancer Institute. Also, the U.S. Food and Drug Administration (FDA) data on acrylamide levels say that baked chips may contain way more acrylamide as regular chips. Baked potatoes or boiled ones are not a concern when it comes to acrylamide.

Potatoes are in the Nightshade Family

Potatoes are one of the vegetables that belong to the nightshade family, which includes eggplanttomatoes and bell peppers.  If you are sensitive to nightshades, they could trigger inflammation in the body and contribute to arthritis. There are no scientific studies to confirm this, but many health professionals have made the observation that some people are sensitive to nightshade produce. It has been suggested that this sensitivity to nightshades is a unique sensitivity to solanine.


This is a type of medication commonly prescribed for heart disease. It can cause potassium levels to increase in the blood. High-potassium foods like potatoes should be consumed in moderation when taking beta-blockers.


Potatoes are sprayed 5 or more times throughout the growing season to protect against various pests. After harvesting, another round of spraying occurs in the packing shed to ward off mold. Every year they show up on the Dirty Dozen list by the Environmental Working Group. Even after they are washed, pesticide residues remain, so it’s important to always buy organic potatoes.

Potato Nutrition


Steamed Potatoes with Dill

A 5.5 ounce potato flesh has

  • 145 calories
  • 34 grams of carbohydrates
  • 3 grams of protein
  • 3 grams of sugar
  • 2 grams of fiber.
  • 8 milligram of calcium

A 2 ounce potato skin has

  • 115 calories
  • 27 grams of carbs
  • 2.5 grams of protein
  • less than 1 gram of sugar
  • 4.6 grams of fiber
  • 20 milligrams of calcium

It’s important to consume the skin of the potato in addition to the flesh as it will give you extra nutrients.

For more information: Calories and Macronutrients

Time to eat potatoes in a healthy way and reap the benefits.

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Peggy B
Peggy B3 months ago


Marigold A
Past Member 3 months ago

Good to know. I like my occasional baked potato!

Clare O
Clare O'Beara3 months ago

Looks lovely and tasty. A really warm, filling dish.

Clare O
Clare O'Beara3 months ago


Danuta W
Danuta W3 months ago

Thanks for sharing

Lenore K
Lenore K3 months ago


Dana W
Dana W3 months ago

Potatoes are great!

Veronica D
Veronica Danie3 months ago

Thank you so very much.

Veronica D
Veronica Danie3 months ago

Thank you so very much.

Veronica D
Veronica Danie3 months ago

Thank you so very much.