But potatoes have gotten a less-than-stellar reputation. They are accused of containing excess calories and are advised against for those trying to lose weight. We looked into whether the vegetable is truly so harmful and how much one can eat without affecting their figure.
According to statistics, potato consumption in Russia is about 55 kg per person annually. It is affordable and nutritious, but it is not associated with a healthy diet. However, the potential harm is more often linked not to the tuber itself, but to the preparation method (lots of oil, salt, frying) and the fact that it might displace other beneficial vegetables in the diet. Nonetheless, potatoes have far more valuable properties than assumed.
Beneficial Properties of Potatoes
Data from the healthy eating portal VeryWellFit suggests that one medium baked potato, weighing about 173 grams, contains:
164 kcal,
0.2 g of fats,
24 mg of sodium,
37 g of carbohydrates,
4 g of fiber,
1.9 g of sugar,
4.6 g of protein,
14.4 mg of Vitamin C,
0.6 mg of Vitamin B6.
Most of the carbohydrates are starch. It breaks down quickly and turns into sugar, which is why blood sugar levels also rise rapidly. The average glycemic index of potato is about 80. For comparison, table sugar is 59. The glycemic load depends on the portion size. For a medium potato, it is 17—which is moderate. For a large one, it is 29—which is a high level. However, blood sugar rises more slowly if potatoes are consumed alongside protein and fiber.
Still, potatoes are very satiating. Due to their low energy density, they help create a feeling of fullness without overeating. A study published in the European Journal of Clinical Nutrition showed that for an equivalent calorie amount, potatoes are three times more satisfying than white bread.
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Daily Allowance Recommendations
The daily limit for potatoes for a healthy person depends on the diet structure and carbohydrate intake. According to the British Dietetic Association, the recommended daily amount of potatoes for a healthy adult is about 175–200 g (one portion). This quantity in a standard diet occupies a small portion of calories and carbohydrates, allowing for the inclusion of other sources (grains, fruits, vegetables).
Considering recommendations in European nations to limit starchy foods, the weekly norm is approximately 2–3 portions (i.e., 350–600 g per week), provided that sweeteners, fats, and salt are minimal.
Individuals with diabetes or those monitoring their blood sugar levels should be especially careful about the quantity of potatoes in their diet. It is better to choose preparation methods that lower the glycemic index (such as cooled boiled potatoes) and pair them with high-protein products and healthy fiber.
Best Preparation Methods
The most beneficial methods are:
Boiling. Although some vitamins (C, potassium) might degrade, their quantity remains substantial. It is best to boil them with the skin on.
Steaming preserves more water-soluble vitamins (C, B6).
Baking in the oven without excessive oil. Leaving the skin on retains more beneficial components.
Air frying. According to a study in Food Production, Processing and Nutrition, this method can reduce the formation of acrylamide (a potential carcinogen formed during heating) by 90%.
Mashed potatoes (low-fat)—if large amounts of butter or cream are not added, by substituting them with Greek yogurt or cottage cheese.
Nutrients are also lost during storage. Therefore, it is recommended to keep potatoes in a dry, dark, and cool place.
Important. Do not store potatoes below +4 °C, as this can increase acrylamide levels during subsequent frying. If tubers show green spots or sprouts, it is best not to consume them.
The Main Point
Potatoes are undeservedly considered unhealthy, though the primary issue lies not with the vegetable itself, but with the method of its preparation. One medium baked potato has about 164 kcal, ample fiber, Vitamins C and B6, potassium, and almost no fat. Potatoes have a high glycemic index but a moderate glycemic load in a standard serving. They are very filling. Boiled and especially cooled potatoes contain resistant starch, which benefits the microbiota. The optimal allowance for a healthy adult is about 175–200 g per day, or 2–3 servings per week, with minimal fats and salt. Diabetics should select cooking techniques that decrease the glycemic index. The most beneficial options include boiling with the skin, steaming, baking, and air frying, which reduces acrylamide formation. It is best to store potatoes in a dry, dark, and cool area, avoiding temperatures below +4 °C. Tubers with green spots or sprouts should be discarded.
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