Potatoes: is this tuber the real superfood?

Are potatoes superfoods?

You may have seen the term “superfood” when you’re at the grocery store. It’s a label that’s slapped onto many items from chia seeds to quinoa. However, what are superfoods? According to Oxford Learner’s Dictionary, superfoods are nutrient-rich foods that have numerous health benefits. 


What is the history of superfoods? If we look back in time, bananas were considered superfoods in the early 20th century. They were promoted to cure everything from celiac disease to diabetes as a marketing strategy to increase the import of bananas. Even though these claims are unfounded, many foods carry this label. So are potatoes the real superfoods? Well, let’s take a deeper look at the nutrition of potatoes.

Excellent Source of Potassium, Vitamin B6, and Vitamin C

Potassium 

Potassium is a mineral with many roles in the body, such as heart health, nerve function, and muscle contraction. One medium baked potato with skin contains 26% of the recommended daily requirement. A lack of this mineral is associated with fatigue and muscle weakness.

Vitamin B6 

Vitamin B6 is a water-soluble vitamin with many functions in the body, such as your brain development, immune system, and nutrient metabolism. One medium baked potato with skin contains 27% of the recommended daily requirement. Being short of vitamin B6 may result in mood changes, a weakened immune system, and anemia.

Vitamin C 

Vitamin C is a water-soluble nutrient with many roles in the body, such as collagen synthesis, protection against free radicals, and immune system. One medium baked potato baked with skin contains 28% of the recommended daily requirement. A low intake of this vitamin is associated with a weakened immune system, fatigue, and an increased risk of iron deficiency.

Antioxidants and Cancer

Potatoes are rich in antioxidants. The more colors you eat, the more antioxidants you will get in your diet. You may also receive health benefits. Research is ongoing in these areas; however, here are a few of the colors and potential health benefits: 

 

Anthocyanin: Red and purple potatoes are rich in this antioxidant (1). According to a study, anthocyanin-containing purple potatoes may decrease the growth of colon cancer cells (2).  

 

Chlorogenic acid: This antioxidant is found in various colors of potatoes (3). A small test-tube study looked at the effects of this substance on cancer cells (4). It suggests that chlorogenic acid may reduce the spread of colon and liver cancer cells (4). 


Beta-Carotene: Orange potatoes are rich in this antioxidant. Like other antioxidants, it can fight harmful substances that enter the body. A study suggests that a high intake of beta-carotene-rich foods may significantly reduce the risk of breast cancer (5).

Health Effects

Vision

Potatoes have various nutrients that may promote healthy vision, like lutein, beta-carotene, zeaxanthin, and anthocyanin. Based on a prospective cohort study, a high intake of lutein, beta-carotene, and zeaxanthin may reduce the risk of vision loss by 25-40% (6). Another study suggests that anthocyanins may protect your retina from damage (7).

Hypertension

High blood pressure is one of the risk factors for hypertension. It’s a common health condition in the United States. One of the major nutrients in potatoes is potassium. Did you know it has more potassium than a banana? Yes, that’s correct. As you may know, potassium is one of the nutrients that play a role in reducing blood pressure (8). However, despite the high potassium in potatoes, there’s mixed evidence on potatoes and blood pressure.

A short-single dose study observed a reduction of blood pressure for a small group of participants with hypertension who consumed purple potatoes (9). 

 

Other studies suggest that eating four or more servings of potatoes increases your risk of hypertension (10). 

 

Some studies show no correlation between potato intake and hypertension but clear associations between fried potato consumption (11). 

 

There are major limitations with some of these studies. Since most of these are observational studies, it’s difficult to determine the participants’ level of physical activity, portion sizes of the potatoes, and how they were eaten. The size of the potatoes and condiments like salt, oil, and butter may influence the results. The amount of exercise could also affect their blood pressure levels. More comprehensive studies are needed in this area to determine the actual effects.

Satiety 

Satiety refers to how full you’re after a meal. A baked potato with skin contains around four grams of fiber which is 15% of your daily requirement. One study looked at obese individuals, and their leptin levels decreased after long-term intake of meals with added fiber (12). Another study observed that potatoes have a higher satiety effect than other carb-containing foods (13). Potatoes may also be more satisfying when combined with protein-rich foods (14).

Digestive Health

Potatoes contain resistant starch, which is broken down into butyrate. Your body does not digest resistant starch; instead, it feeds your gut bacteria. A review suggests that butyrate can help support healthy bacteria in your gut (15). Some other potential benefits include reducing the growth of colon cancer cells, decreasing inflammation, and suppressing the growth of harmful bacteria (16).

Weight Gain

You may have heard that potatoes may cause you to gain weight. Well, let’s look at the research. There’s mixed research when it comes to potatoes and weight gain. 

A few studies showed that long-term high intake of potatoes might increase weight gain (17,18). 

Another study that adjusted for body mass index saw no change in weight after long-term consumption of potatoes (19). 

A systematic review saw a lack of evidence on potatoes and the risk for obesity (20). 

Based on some of these studies, there may be several confounding factors. Like I mentioned before, the number and type of condiments and toppings included on potatoes may influence weight gain. In general, those may add calories and eventually lead to weight gain.

Type 2 Diabetes Risk  

Type 2 diabetes is one of the most common health conditions in the United States. You may have heard that potatoes cause diabetes. So should I not consume potatoes? Well, let’s look at the research.

Potatoes contain a medium to high gi (glycemic index), associated with an increased risk for diabetes (21). However, the gi index may not consider other factors like condiments or pairing it with other foods. For instance, this study suggests that adding vinegar to potatoes may reduce the rise of blood sugar levels (22).   

Additionally, a study indicated that boiled potatoes might increase the risk of diabetes by 4% (23). A possible reason for this slight increase may be due to the lower levels of resistant starch in boiled potatoes (24,25,26). Potatoes tend to have more resistant starch when cooled, which may decrease blood sugar levels (26). 

Overall, I believe potatoes are fine to eat, as long as they are in moderation. Also, it may be beneficial to pair it with other foods with healthy proteins and fats to decrease the blood sugar effect. 

If you have any concerns, as always, please speak with a certified diabetes educator, registered dietitian, or doctor.

Fried potatoes

Are fries healthy? Many studies suggest that fries are associated with an increased risk for diabetes, obesity, cardiovascular disease, and hypertension (27,28). Additionally, frequent consumption of fries may also increase your risk of mortality (28). Why? Fries are typically loaded with trans fats, salts, and refined carbs, increasing your chances for all these conditions. 

 

So can I still eat fries? Fries are not the ideal food, but they can be eaten every now and then. However, try to incorporate whole potatoes into your diet.

The best way to cook potatoes

The best ways to cook potatoes include boiling, steaming, microwaving, and baking. However, there may be a loss of nutrients due to the cooking time and amount of water used when using any of these methods (29). For instance, some vitamin C and B vitamins may be lost in the water during boiling because they are water-soluble and heat-sensitive (29). Other cooking methods that require less water may retain more nutrients, like steaming, microwaving, or baking (29). It’s also best to leave the skins on the potatoes to reduce the loss of nutrients

 

Instead of excess salt or butter, opt for olive oil and seasonings like black pepper, paprika, or cayenne.

Ways to avoid cooking potatoes

Fried potatoes typically don’t contain the skin. They may also have excess calories, salt, oil, and refined carbs, increasing your risk for certain chronic diseases. 

 

Limit adding excess condiments such as salt, cheese, cream, or butter to potatoes.

Main takeaways

So are potatoes a superfood? Yes, potatoes are nutrient-rich, fulfilling, and have some health benefits. Potatoes are a great way to get a rainbow of nutrients, whether baked, microwaved, boiled, steamed, or seasoned with spices. Also, recall that different colors of potatoes have different nutrients, so rotating them is an excellent way to get the added health benefits. However, remember that adding a variety of healthy foods to your diet is one of the keys to good health.

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This post was co-written with aspiring dietitian Nancy V.

References:

  1. Busse, James S., and Paul C. Bethke. “Impact of 2,4-D and Potato (SOLANUM Tuberosum l.) TUBER Age ON ANTHOCYANIN Content of Skin and Phellem Anatomy of RED NORLAND.” American Journal of Potato Research, vol. 97, no. 1, 20 Dec. 2019, pp. 102–110., doi:10.1007/s12230-019-09760-5. 
  2. Charepalli, Venkata, et al. “Anthocyanin-Containing Purple-Fleshed POTATOES SUPPRESS Colon Tumorigenesis via Elimination of Colon Cancer Stem Cells.” The Journal of Nutritional Biochemistry, vol. 26, no. 12, 26 Dec. 2015, pp. 1641–1649., doi:10.1016/j.jnutbio.2015.08.005. 
  3. Orsák, Matyáš, et al. “Chlorogenic Acid Content in Potato Tubers with Colored Flesh as Affected by A Genotype, Location and Long-Term Storage.” Plant, Soil and Environment, vol. 65, no. No. 7, July 2019, pp. 355–360., doi:10.17221/195/2019-pse. 
  4. Wang, Quanyi, et al. “Inhibitory Effect of Antioxidant Extracts from Various Potatoes on the Proliferation of Human Colon and Liver Cancer Cells.” Nutrition and Cancer, vol. 63, no. 7, 2 Sept. 2011, pp. 1044–1052., doi:10.1080/01635581.2011.597538. 
  5. Bakker, Marije F, et al. “Plasma Carotenoids, Vitamin C, Tocopherols, and RETINOL and the Risk of Breast Cancer in the European Prospective Investigation into Cancer and Nutrition cohort1,2.” The American Journal of Clinical Nutrition, vol. 103, no. 2, 20 Jan. 2016, pp. 454–464., doi:10.3945/ajcn.114.101659. 
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  11. Schwingshackl, Lukas, et al. “Potatoes and Risk of Chronic Disease: A Systematic Review and Dose–Response Meta-Analysis.” European Journal of Nutrition, vol. 58, no. 6, 9 July 2018, pp. 2243–2251., doi:10.1007/s00394-018-1774-2. 
  12. Hassanzadeh-Rostami, Zahra, and Shiva Faghih. “Effect of Dietary Fiber ON Serum Leptin Level: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Experimental and Clinical Endocrinology & Diabetes, vol. 129, no. 04, 11 Dec. 2019, pp. 322–333., doi:10.1055/a-0998-3883. 
  13.  Holt, S H et al. “A satiety index of common foods.” European journal of clinical  nutrition vol. 49,9 (1995): 675-90.
  14.  Erdmann, Johannes, et al. “Food Intake and Plasma Ghrelin Response during Potato-, Rice- and Pasta-Rich Test Meals.” European Journal of Nutrition, vol. 46, no. 4, June 2007, pp. 196–203., doi:10.1007/s00394-007-0649-8. 
  15.  Morrison, Douglas J., and Tom Preston. “Formation of Short Chain Fatty Acids by the Gut Microbiota and Their Impact on Human Metabolism.” Gut Microbes, vol. 7, no. 3, June 2016, pp. 189–200., doi:10.1080/19490976.2015.1134082. 
  16. Canani, Roberto Berni. “Potential Beneficial Effects of Butyrate in Intestinal and Extraintestinal Diseases.” World Journal of Gastroenterology, vol. 17, no. 12, 18 Mar. 2011, p. 1519., doi:10.3748/wjg.v17.i12.1519. 
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