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The Power of Potatoes: A Nutritional Staple for Health

Updated November 8, 2024

Potatoes have been one of the world’s most important staple foods for centuries, and it’s easy to see why: they’re packed with nutrients, incredibly versatile and provide sustainable energy. But in today’s world, potatoes are often overlooked in favor of trendier superfoods, even as their health benefits remain unmatched. The McDougall Program promotes a starch-based diet, here are some highlights of why potatoes deserve a place at every table for optimal health and longevity.

Potatoes: Nature’s Nutrient-Rich Package
One of the best things about potatoes is that they’re loaded with essential vitamins and minerals. A single potato provides a substantial amount of vitamin C—an antioxidant crucial for immunity and skin health—as well as B6, which plays a role in brain function and hormone regulation. Potatoes are also rich in potassium, which supports heart health by helping to control blood pressure. Many people think bananas are the go-to potassium source, but potatoes actually contain even more, making them a vital part of heart health.

Fiber and Satiety: Potatoes Keep You Full and Satisfied
Eating whole, fiber-rich foods is key for maintaining satiety, and potatoes are among the most satisfying foods out there. When consumed with their skins, they’re a great source of fiber, which aids digestion, balances blood sugar and reduces hunger. This fiber also includes resistant starch, which acts as a prebiotic, feeding beneficial bacteria in the gut. Resistant starch in potatoes, particularly when they’re cooked and then cooled, helps lower the glycemic impact, stabilizing blood sugar levels—a bonus for individuals concerned about insulin resistance or blood sugar fluctuations.

Fuel for an Active Lifestyle
Potatoes contain complex carbohydrates, which provide a steady and long-lasting source of energy. This makes them an ideal food for anyone with an active lifestyle, as these carbs are metabolized more slowly than refined sugars, delivering sustained energy throughout the day. Unlike the quick sugar spikes and crashes from processed foods, potatoes keep blood sugar steady, making them a fantastic fuel source for everyone, from athletes to office workers.

Naturally Low in Fat and Rich in Antioxidants
Potatoes are naturally low in fat, and when prepared without oil or butter, they fit seamlessly into a healthy diet. Additionally, potatoes contain antioxidants such as flavonoids and carotenoids, especially in colored varieties like red and purple potatoes. These compounds help neutralize free radicals, protecting the body from oxidative stress and lower the risk of chronic diseases. Antioxidants like these are typically attributed to “superfoods,” but potatoes offer them in an affordable and accessible way.

Misconceptions about Potatoes and Weight
Potatoes often get a bad rap in diet culture, with claims that they cause weight gain or increase blood sugar. In reality, it’s the preparation method—deep-frying or loading with butter—that transforms this healthy food into a high-fat, calorie-dense dish. Baked, boiled, roasted or steamed potatoes are naturally low in calories, and when part of a whole-food, plant-based diet, they support healthy weight management. Their high fiber and water content keep you feeling full without adding excessive calories.

Easy, Affordable and Sustainable
From a practical standpoint, potatoes are inexpensive, widely available and store well. They offer a nutrient-rich option that won’t strain your wallet, and their versatility in the kitchen means you can enjoy them in endless dishes—from soups and stews to casseroles and salads. For those who care about sustainability, potatoes have a relatively low environmental impact, especially compared to animal-based foods, making them an eco-friendly choice.

The Takeaway: Potatoes are a Health-Promoting Powerhouse
Incorporating potatoes into your diet means choosing a food that supports heart health, gut health and sustainable energy. Whether you’re managing weight, looking for energy-boosting meals or simply trying to eat more nutrient-dense foods, potatoes deserve their place on your plate. Remember, it’s all about how you prepare them—keeping it simple and whole-food-based allows you to reap the benefits of this incredible starch.

Discover versatile ways to cook potatoes along with the McDougall Team’s favorite meals featuring this nutrient-packed staple!