Potato, which is used with almost every vegetable, is one of the foods found in the kitchen of every household. This vegetable grown from the root provides many benefits. Today in this article we are going to tell you about the benefits of potato –

What are the benefits of potatoes?

Gluten free

  • Talking about the world, gluten free diet is very much in trend.
  • This includes reducing gluten from the food.
  • Gluten is considered a type of protein found in wheat, millet, and rye.
  • Many people do not have any symptoms after eating gluten.
  • Whereas people with celiac disease or non-celiac gluten sensitivity may have severe discomfort from eating gluten-containing foods.
  • Symptoms include severe abdominal pain, diarrhea, constipation, bloating, and skin rash.
  • If you follow a gluten-free diet, you should consider adding potatoes to your diet.
  • Potatoes are naturally gluten-free, which means they don’t trigger uncomfortable symptoms.
  • But can cause gluten allergy when used with many other recipes.
  • If you have celiac or non-celiac sensitivity, read the list of ingredients in the dish.

Full of nutrients

  • It is considered a good source of vitamins and minerals.
  • A baked potato contains calories, including fat, fiber, carbs, protein, vitamin B6, vitamin C, potassium, in about 173 grams.
  • It also contains folate, phosphorus, manganese, magnesium, niacin.
  • Apart from this, the value of these nutrients depends on the type of potato and the method of cultivation.
  • Apart from this, the amount of calories and fat increases when potatoes are fried.
  • It is important to note that the skin of potatoes contains a large amount of vitamins and minerals.
  • Whereas eating potatoes peeled can reduce its nutritional value.


  • Potatoes are rich in compounds like flavonoids, carotenoids, and phenolic acids.
  • These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals.
  • When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes, and cancer.
  • A test-tube study found that the antioxidants present in potatoes can suppress the growth of liver and colon cancer cells.
  • The study also found that colored potatoes like purple potatoes can contain three to four times more antioxidants than white potatoes.
  • This makes them potentially more effective at neutralizing free radicals.
  • However, more human studies are still needed on this.

Eaten with any vegetable

  • Not only are potatoes healthy, but they are also delicious and versatile.
  • Potatoes can be prepared in many ways, including boiled, baked and steamed.
  • However, if you use too much oil, frying potatoes can dramatically increase their calorie content.
  • Instead, try slicing potatoes and then roasting them in the oven with a light drizzle of raw olive oil and a sprinkling of rosemary.
  • Be sure not to remove the skin of the potato, as most of the nutrients are located there.
  • This will ensure that you get the maximum amount of nutrients from potatoes.

Improve blood sugar control

  • Potatoes contain a special type of starch known as resistant starch.
  • This starch is not broken down and is completely absorbed by the body.
  • Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut.
  • Research has linked resistant starch to a number of health benefits, including reducing insulin resistance, which, in turn, improves blood sugar control.
  • A study of people with type 2 diabetes found that consuming foods containing resistant starch helped remove excess blood sugar after a meal.

Better digestion

  • The resistant starch in potatoes can also improve digestive health.
  • When resistant starch reaches the large intestine, it becomes food for beneficial gut bacteria.
  • These bacteria digest it and convert it into short-chain fatty acids.
  • The resistant starch from potatoes is mostly converted to the short-chain fatty acid butyrate, which is one of the preferred food sources for gut bacteria.
  • Studies have shown that butyrate can reduce inflammation in the colon. 
  • May strengthen the defenses of the colon and reduce the risk of colorectal cancer.
  • In addition, butyrate can help patients with inflammatory bowel disorders which include Crohn’s disease, ulcerative colitis, and divertitis.
  • Also, more human-based studies are still needed on this.


Potatoes are rich in vitamins, minerals, and antioxidants, which make them very healthy. Studies have linked potatoes and their nutrients with a variety of impressive health benefits, including better blood sugar control, reduced risk of heart disease, and higher immunity. Along with this, apart from improving digestive health, it reduces the signs of aging.

Potatoes can help in reducing weight by curbing hunger. Apart from this, it can be good to include potatoes in limited quantity in the diet.

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