Potatoes can have benefits for a balanced weight-loss plan. They are naturally low in calories and provide fiber and resistant starch, which can help you feel fuller for longer.
There are several ways in which potatoes may support your weight-loss goals.
1. Low in Calories
A medium-sized Russet potato with the skin has about 168 calories, which makes it a satisfying side dish that can fit into a low-calorie diet.
2. Good Source of Fiber
One medium potato with the skin provides about 2.7 grams of fiber, or 10% of the Daily Value (DV). Fiber helps you feel full, which can make it easier to eat less.
3. High in Resistant Starch
Resistant starch is a carbohydrate your body cannot digest. Like fiber, it helps you feel full and may support healthy blood sugar levels.
Cooling potatoes after cooking them boosts resistant starch, which lowers the glycemic index (GI). The GI is a measure of how quickly a food raises your blood sugar.
4. High in Antioxidants
Potatoes are high in vitamin C and other antioxidants, which may help protect against cell damage and lower inflammation. Chronic inflammation has been linked to weight gain and obesity.
5. Increases Fullness More Than Other Starchy Foods
Potatoes have a high satiety index, meaning they are more filling than pasta, rice, or white bread.
What the Science Says: In a 2018 study, people ate fewer calories after eating potatoes compared to rice and pasta meals.
How you cook your potatoes makes a big difference. Here are some healthier cooking methods that can support your weight-loss goals:
- Air frying: Air frying gives potatoes a crispy texture with less fat and fewer calories than deep-frying.
- Bake or roast: Baking and roasting are among the healthiest ways to prepare potatoes. You may use a drizzle of olive oil, a pinch of salt, and your favorite herbs or spices for flavor without extra calories. These dry heat methods preserve more nutrients than boiling and steaming.
- Cook and cool: Cooking and then chilling potatoes increases resistant starch, which can increase fullness.
- Leave the skin on: The skin contains about half of a potato’s total fiber. This can help you stay full longer.
Potatoes themselves often do not contribute to weight gain. It’s how you prepare them and what you serve them with.
You may avoid these common mistakes:
- Fry potatoes: French fries and other fried potatoes are much higher in fat and calories than baked potatoes. Eating fried foods can make weight loss harder and increase the risk of chronic disease. It’s best to enjoy them only once in a while.
- Load up on calorie-dense toppings: Adding butter, cheese, sour cream, or bacon can quickly increase the calories of your potato. These toppings also add saturated fat, which can increase cholesterol levels.
- Skip portion control: Large servings can add up in calories. You may fill half your plate with non-starchy vegetables, a quarter with potatoes, and the other quarter with chicken, fish, or lean beef.
