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Potatoes, particularly pigmented and resistant starch-rich varieties, offer numerous health benefits, including antioxidant and anti-inflammatory properties, improved vitamin A status, weight management, better gut health, and positive impacts on cardiometabolic health and glycemic control.
Potatoes are a staple food in many cultures and have been studied extensively for their health benefits. This article explores the various health benefits of different types of potatoes, including their impact on oxidative stress, inflammation, vitamin A status, body weight, gut health, and cardiometabolic health.
Antioxidant and Anti-inflammatory Properties
Pigmented potatoes, such as yellow and purple-flesh varieties, are rich in antioxidants, including phenolic acids, anthocyanins, and carotenoids. These bioactive compounds help inhibit or prevent cellular oxidative damage and reduce chronic disease susceptibility. A study found that consuming yellow and purple-flesh potatoes reduced inflammation and DNA damage in healthy adult males, offering an improved nutritional choice compared to white potatoes1.
Vitamin A Enrichment
Orange-fleshed sweet potatoes (OFSP) are an excellent source of beta-carotene, a provitamin A. In a study involving primary school children, daily consumption of boiled and mashed OFSP significantly improved their vitamin A status. This suggests that OFSP can be a viable long-term strategy for controlling vitamin A deficiency in developing countries2.
Weight Management and Gut Health
Potatoes have also been shown to impact body weight and gut health positively. In a study with healthy rats, different doses of potato powder led to lower body weight gain and increased production of short-chain fatty acids (SCFAs), which are beneficial for gut health. The study also found that certain gut bacteria associated with weight control and lipid metabolism increased with higher potato diets3.
Stress Response and Minor Health Complaints
Purple-flesh potatoes, specifically the “Shadow Queen” variety, have been studied for their impact on minor health complaints and stress response. A randomized, double-blind, placebo-controlled study found that consuming these potatoes improved psychological stress response, irritability, and depression in healthy adults without adverse effects4.
Cardiometabolic Health
White potatoes, often criticized for their high glycemic index, can still be part of a healthy diet. A study protocol aims to investigate the effects of white potato consumption on cardiometabolic health in individuals with type 2 diabetes mellitus (T2D). The study hypothesizes that moderate consumption of white potatoes can improve diet quality and cardiometabolic health markers5.
Resistant Starch and Glycemic Control
Resistant starch (RS) in potatoes can improve glucose homeostasis. A study found that consuming baked then chilled Russet potatoes, which are high in RS, resulted in lower postprandial insulin and glucose-dependent insulinotropic peptide (GIP) levels in overweight females. This suggests that RS-rich potatoes can help modulate insulin and GIP, potentially benefiting those at risk for prediabetes6.
Diet Quality and Glycemic Markers
Daily consumption of non-fried potatoes has been associated with better diet quality compared to refined grains. A randomized, crossover study found that potato consumption did not adversely affect markers of glycemia and was linked to higher intake of potassium and fiber, improving overall diet quality7.
Intestinal Permeability and Metabolic Syndrome
Incorporating resistant starch-containing potatoes into a Dietary Guidelines for Americans (DGA)-based diet can reduce small intestinal permeability and postprandial endotoxemia in adults with metabolic syndrome. This suggests that potatoes can be part of a healthy diet without adversely affecting cardiometabolic risk8.
Postprandial Glycemic Response
Consuming chilled potatoes, which are high in resistant starch, can positively impact postprandial glycemic response. A study demonstrated that chilled potatoes significantly reduced postprandial glucose, insulin, and GIP levels in females with elevated fasting glucose and insulin9.
Inflammation Markers
Purple potato extract (PPE) rich in anthocyanins has been shown to alleviate postprandial glycemia and insulinemia and affect postprandial inflammation markers. This indicates that PPE can be beneficial in managing postprandial blood sugar levels and inflammation10.