What Makes Potatoes So Healthy?

Potatoes have been a feature of the human diet for millennia. This humble tuber has fed and sustained people throughout history, being enjoyed by kings and common folk alike. In the modern era, the potato has gained a bit of a bad rap. Commonly seen as guilty pleasure snacks and the star of fast-food menus, many people have the idea that there’s no such thing as healthy potatoes.

In reality, however, when prepared in balanced and wholesome ways, potatoes can be a superfood all on their own. Here are just a few of the things that make potatoes good for you.

They Support Energy

Potatoes are full of complex carbohydrates, an important nutritional element that helps keep the human body fueled. While some fad diets will have you believe that carbs are to be avoided at all costs, they are actually an important cornerstone of a healthy diet. They provide energy for your cells, particularly in your blood and brain.

Carbs are necessary for maintaining and recovering from physical activity, giving you the energy you need throughout the day for sustained physical activity. Carbs are not just important for keeping you moving but also for your cognitive functioning. Generally speaking, the average adult needs about 130 grams of carbohydrates a day. A serving of potatoes has about 26 grams of carbs, making it just shy of 10 percent of the recommended daily value (DV). Incorporating potatoes into your diet is an easy way to ensure you’re getting the energy you need.

They’re Rich in Vitamins and Minerals

We don’t just eat potatoes for fuel, though. They’re also jam-packed with the vitamins and minerals we need to maintain our health. They’re an excellent source of vitamin C, with one medium potato containing about 27 milligrams. That’s about a third of the calcium an adult needs in a day! A potato also contains about 10 percent of the recommended DV of vitamin B6 per serving, which helps support a healthy metabolism.

In terms of minerals, potatoes meet about 6 percent of your DV of iron as well as a whopping 15 percent of your DV of potassium. To compare, the average potato has 620 milligrams of potassium in it, whereas the average banana only has 420 milligrams. It’s a vital electrolyte needed for muscle functionality, making potatoes great for recovering after exercise. These vitamins and minerals, along with a number of other trace nutrients, help illustrate just how healthy potatoes are.

They’re a Great Source of Fiber

Fiber is a crucial component in human diets, helping you avoid cardiovascular disease and maintain a healthy digestive system. On a daily basis, it helps you regulate your blood lipids and glucose while increasing your feeling of satiety. Unfortunately, studies show that the average American eats far below the recommended DV of fiber. Potatoes are an excellent and tasty way for people to get the additional fiber they need in their diets.

It’s a common misconception that potatoes are low in fiber. While they are not the highest fiber food in town, they can make a real impact when eaten regularly. The amount of fiber in a potato varies depending on the type, but a medium russet potato has about 2 grams of fiber. That’s just around 8 percent of the recommended DV.

It’s also a popular belief that the majority of that fiber is in the potato’s skin, but that’s not the case either. While the skin has the highest concentration of fiber, the majority is in the flesh of the potato itself. So yes, if you want all that fiber, you’ll need to leave the skin on, but don’t feel like you’re missing out too much if you prefer your spuds peeled.

They’re a Natural Antioxidant Supply

Antioxidants are an important type of chemical, theorized to help combat potentially harmful molecules called free radicals within the body. As free radicals build up in the body, they can increase the risk of cardiovascular disease, diabetes, autoimmune diseases, and cancer.

Potatoes are rich in antioxidants, making them potentially helpful in curbing the number of free radicals within the body. The number of antioxidants contained within a potato varies depending on the type, but studies show that varieties with red or purple skin tend to contain the most. That doesn’t mean that red and purple are the only healthy potatoes, though, as a common russet potato still contains more antioxidants than broccoli or cabbage.

It’s All in the Preparation

If you want to get the most nutritional bang for your buck out of your potatoes, it’s all about how you eat them. French fries and chips, while delicious, have not helped build the reputation of the potato as a healthy meal option. That’s no fault of the potato, though! With the right culinary techniques, healthy potatoes are well within your grasp.

Naturally, potatoes lack fat, saturated fat, cholesterol, and sodium. The best way to make the most out of your potatoes is to prepare them with minimal added salt and fats and pair them with other foods that are high in protein and fiber. Oven-roasted potatoes or a fresh potato salad can be a great alternative to anything fried and coated in butter. With so many different varieties of potatoes out there, each toting its own flavor profile and nutritional value, the possibilities are endless.

Healthy potatoes can be a regular feature in a balanced diet. They’re nutritionally dense, jam-packed full of vitamins and minerals, and can give you the energy you need to make it through the day. There’s a reason potatoes have spread all the way from the Incan empire to every corner of the world, and it’s not just because they’re tasty. They’re one of the most efficient and sustainable sources of food available today. So, whether you like them roasted, boiled, baked, or mashed, you can rest easy knowing that potatoes don’t just taste good—they’re good for you too.