What happens to your body when you eat potatoes regularly

Medically reviewed by Karina Tolentino, RD

Key Takeaways

• Eating potatoes is a great way to increase your intake of whole foods rich in complex carbohydrates, vitamins, minerals, and other plant-based compounds.
• Potatoes help support the health of important body systems such as your GI tract, circulatory system, skin, and immune system.
• Research has also found that potatoes may be good for weight management and blood pressure.

Eating potatoes regularly can boost your health by supplying essential nutrients like fiber, antioxidants, and vitamins. These benefits extend to bone strength, blood pressure regulation, and supporting the heart, skin, and digestive health.

1. Your Bone Health Gets a Boost

Potatoes are a good source of potassium and phosphorus, both important for bone health. A medium potato with the skin offers about 15% to 28% of your daily potassium needs. Eating more fruits and vegetables is linked to improved bone density.

2. Your Blood Pressure May Decrease

Potassium helps lower blood pressure by increasing sodium excretion in urine. One study showed that participants eating more potassium, through boiled or baked potatoes or supplements, experienced reduced systolic blood pressure. Over time, this change might be clinically relevant.

3. Your Heart Health May Improve

Potatoes contribute to heart health by providing fiber and potassium, nutrients often lacking in many diets.

Baking, broiling, steaming, or roasting (with a small amount of olive oil) are all heart-healthy ways to prepare potatoes. Limit potato and potato products, such as hash browns, French fries, and potato chips, to avoid excess sodium and saturated fat.

4. Your Inflammation and Immune Health May Benefit

Potatoes contain vitamin C, an essential water-soluble vitamin with antioxidative properties that affect immune health. Antioxidants can reduce inflammation by scavenging free radicals, reactive molecules produced by cell metabolism that can damage cells.

Potato peels also contain quercetin, a type of flavonol, which may help support the immune system by reducing inflammation. However, more research is needed to determine its effects.

5. Your Digestion and Regularity May Feel Smoother

Potatoes contain both soluble and insoluble fiber, which are essential for maintaining gut health. Potatoes also contain resistant starch, which acts as a prebiotic by feeding beneficial bacteria in your gut and helping improve microbial balance.

Eating foods rich in fiber, such as potatoes, can help maintain regular bowel movements. Soluble fiber helps form softer stools, while insoluble fiber speeds up the digestion process. When adding more fiber, drink plenty of fluids to prevent gas and bloating.

6. Your Weight Management May Be Supported

A key factor to sustainable weight loss and management is consistently following a nutrient-dense diet. Eating potatoes that are steamed, baked, broiled, grilled, or roasted regularly (with minimal sodium and saturated fat) may help you meet your weight-loss goals. Potatoes are moderate in calories, low in fat, and rich in filling fiber.

7. Your Skin Health May Get Better

Potatoes are a good source of B vitamins, vitamin C, carotenoids, and other plant-based compounds that act as antioxidants. An increased intake of antioxidants is associated with skin health.

8. Your Insulin Sensitivity May Improve

Cooking, cooling, and reheating potatoes can boost their resistant starch content, which may help improve insulin sensitivity. However, eating large amounts of potatoes—especially fried ones—has been linked to a higher risk of type 2 diabetes.

If you have risk factors for diabetes, discuss with your healthcare provider how potatoes can fit into your diet. Limiting fried foods of any kind is one of the best ways to protect your health.

What Types of Potatoes Are Healthiest?

For culinary purposes, potatoes are typically described based on their starch content. The starch content of foods may impact glycemic load.

• Waxy potatoes (e.g., Red Bliss and French Fingerling) tend to have lower starch.
• Starchy Russet potatoes have higher levels of starch.
• Yukon Gold has moderate starch.
• Sweet potatoes (e.g., Beauregard, Jewel, and Purple) contain less starch than white potatoes. They also contain complex carbohydrates, higher fiber, and beta-carotene.

Potato Nutrition Facts

Potatoes provide energizing carbs. Most of their fiber and minerals, including potassium and magnesium, are in the skin—so don’t peel them if you can help it. They are also packed with plant nutrients. Sweet potatoes provide beta carotene for vitamin A, and purple or blue ones contain antioxidants called anthocyanins.

When Potatoes Might Not Be the Best Choice

• Potatoes can absorb pesticide or fertilizer residues, especially in the skin.
• Cooking at high temperatures may also form acrylamide, a compound linked to an increased cancer risk. To limit exposure, avoid over-browning or frying.
• Avoid eating green or sprouted potatoes—they contain higher levels of natural toxins called solanine and chaconine, which can cause illness even after cooking.
• Although rare, some individuals may experience allergic reactions to potatoes. The severity varies; if you’re allergic, avoid potatoes and foods containing them.
• People with chronic kidney disease (CKD) may need to limit potatoes because their high potassium can be hard for damaged kidneys to filter.
• Blood pressure medications, such as ACE inhibitors, can increase potassium levels in the body. If you take these medications, ask your healthcare provider how much potassium you should eat.

Healthy Ways to Enjoy Potatoes

Potatoes can fit into a balanced diet—they’re high in fiber and water and low in fat and calories. The key is how you prepare and portion them:

• Choose baked or lightly sautéed potatoes instead of fried options,
• Make them a side dish rather than the main course. Fill the rest of your plate with vegetables and lean protein.

Read the original article on Verywell Health