Study Finds Potatoes Are Rich with Key Nutrients and Packed with Health Benefits

Vegan friendly potato milk in glasses on gray table. Alternative plant based milk and potato tubers - ImageOver the past few years, people have come to think of potatoes as an unhealthy vegetable, but new research suggests that they can be part of a healthy diet.

With the trend of diets such as paleo and keto, potatoes have been tossed to the side and developed a reputation for causing weight gain and an increased risk for type 2 diabetes. However, this new study from Pennington Biomedical Research Center suggests that potatoes do not increase the risks and are actually filled with key nutrients and packed with health benefits.


The Journal of Medicinal Food study involved 36 participants between 18 and 60 who were obese, overweight, or had insulin resistance.

Insulin resistance is a condition in which the body’s cells do not respond properly to insulin. As a result, the body needs more insulin to keep blood sugar levels under control. It is thought to be the result of a combination of genetic and lifestyle factors and is often seen in people who are overweight or have type 2 diabetes. It has also been linked to high blood pressure and high cholesterol.

All participants were fed controlled diets of common foods, including peas, beans, fish or meat, or white potatoes with meat or fish. Both diets were high in fruits and vegetables and substituted approximately 40% of typical meat consumption with either beans and peas or potatoes.

The potatoes were prepared in a way that would maximize their fiber content. When compared with beans and peas, a diet with potatoes was found to be equal in terms of health benefits.

Co-investigator of the study, Candida Rebello, Ph.D., explained, “People typically do not stick with a diet they don’t like or isn’t varied enough. The meal plans provided a variety of dishes, and we showed that a healthy eating plan could have varied options for individuals striving to eat healthily. In addition, potatoes are a fairly inexpensive vegetable to incorporate into a diet.”

This research helps to understand the complex disease of obesity and provides information on how and why the body reacts to diet and physical activity. The study concluded that potatoes do not negatively impact blood glucose levels contrary to popular belief. In fact, the participants in the study who consumed potatoes lost weight.


The key to this study was that portion size was not reduced. However, the caloric content was reduced by including potatoes. Many participants found themselves fuller and often did not even finish their meals. This sheds potatoes in a new light and provides evidence that they may not deserve the bad reputation they have been getting in the past.

Food Facts!

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Author Bio

Sarah began her interest in nutritional healing at an early age. After going through health problems and becoming frustrated with the conventional ways doctors wanted to treat her illness (which were not working), she took it upon herself to find alternative treatments. This led her to revolutionize her own diet to help her get healthier and tackle her health problems. She began treating her illness by living a more balanced lifestyle through healthy food choices, exercise and other alternative medicine such as meditation. This total positive lifestyle change led her to earn a diploma in Nutritional Therapy from Health Sciences Academy in London, England. Today, Sarah enjoys helping others by teaching healthy lifestyle changes through her personal consultations and with her regular contributions to the Doctors Health Press. Also, passionate about following her dreams in life, Sarah moved to France and lived in Paris for over 5 years where she earned a certification in beadwork and embroidery from Lesage (an atelier owned by Chanel). She then went on to be a familiar face sitting front row and reporting from Paris Fashion Week. Sarah continues to practice some of the cultural ways of life she learned while in Europe. They enjoy their food, and take the time to relax and enjoy many of life’s little moments. These are life lessons she is glad to have brought back home with her.