A medium potato with the skin provides two grams of fiber (8% Daily Value) (1). Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety, which may help with weight loss (2).
- Research shows that overweight adults can successfully incorporate daily potato consumption into their weight loss plans. A 12-week randomized control trial of overweight adults, comparing two reduced calorie diets with a control diet – all of which included five to seven servings of potatoes per week – showed modest weight loss in all three groups (3).
- Research has shown that potato-based meals reduced appetite relative to pasta or brown rice. However, in this particular study, there was no difference in subsequent lunch intake despite reduction in appetite in the previous meal (4).
- A 2016 study, supported by APRE, found that enjoying mashed potatoes with a meal helps to increase children’s satiety and results in significantly fewer calories being consumed, compared to when other carbohydrate dishes are eaten as accompaniments (5).
- A 2013 study, supported by APRE, examining the association between white potato consumption and dietary fiber intake indicated that when controlling for possible confounding variables, white potatoes were positively associated with higher dietary fiber intakes among both adults and children. Specifically, potatoes provided more than 6 percent of dietary fiber to adults and 7 percent to children, while providing only 3 percent of total energy, suggesting potatoes have a favorable fiber-to-calorie ratio (6).
For more information on potatoes and weight management, read:
- USDA National Nutrient Database for Standard Reference.
- Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010;2:1266-89.
- Randolph JM, et al. Potatoes, glycemic index, and weight loss in free-living individuals: practical implications. J Am Coll Nutr. 2014;33(5):375-84.
- Geliebter et al. Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab 2013; 62: 37-43.
- Harvey Anderson G, et al. The effects of potatoes and other carbohydrate side dishes consumed with meat on food intake, glycemia and satiety response in children. Nutr Diabetes 2016 Feb; 6(2) e195.
- Storey ML, et al. Contributions of white vegetables to nutrient intake; NHANES 2009-2010. Adv Nutr. 2013: 4:335S-344S.