Are Potatoes Good for Weight Loss?

Can you lose weight eating potatoes? Are potatoes good for weight loss? Here are some answers to your questions.

There are key things to consider when adding potatoes to meals and snacks and following a weight loss plan. What’s the difference between the colors, types, and preparation? I’m excited to give you my dietitian opinion about whether potatoes are good for weight loss. And you’ll probably be happy with my answer!

Why I Love Cooking With Potatoes

Potatoes have always been a food I enjoy. In my homeland Peru, there are over 4,000 edible potato varieties!! And let me tell you, I LOVE the extra colorful potatoes. Yellow potatoes. Orange sweet potatoes. Purple potatoes. Tricolor potatoes. You name it.

Different Types of Potatoes

Potatoes differ based on size, color (from the skin and inside), and origin. And some have more health benefits than others. Some of the most common are:

  • Yellow Potatoes
  • Orange Sweet Potatoes
  • Purple Potatoes
  • Red Potatoes
  • Tri-Color Potatoes

Anthocyanins in Potatoes for Weight Loss

The anthocyanins that give colorful potatoes their vibrant color help with glucose regulation and fiber. Plus, they can provide an anti-inflammatory benefit.

Having an altered response to processing glucose can often make it difficult to lose weight. So, choosing foods that can regulate glucose can have a big benefit. And fiber can improve your gut and digestive health and can even control your appetite and weight.

So, YES, potatoes can be good for weight loss. BUT the key is to remember that like with most foods, it is really about portion size and cooking methods.

Can You Lose Weight Eating Potatoes?

Absolutely. It’s all about portion control. As with any food, the calories you take in should be lower than the calories you burn for weight loss to occur. Eating potatoes with a healthy fat and lean protein can also help regulate hunger so that you don’t overeat. 

I also recommend eating potatoes with their skin because the skin contains added nutrients, including fiber.

Can You Eat Potatoes Every Day and Lose Weight?

Yes! If you love potatoes, they can be a part of your daily meals. Just pay attention to the serving size, cooking method, and other ingredients used in the dishes. 

It is also best to also include grains and other starchy carbs in your day, like whole grain pasta, whole grains, and whole grain bread, to make sure you’re getting a variety of nutrients. 

Are Fried Potatoes Good for Weight Loss?

Another important factor is how the potatoes are prepared. Fried potatoes and fries are deep fried in oil, and usually topped with salt.

This combination of fat and salt makes them more addictive and easier to over consume. They also contain more calories and have a higher fat content than many other preparation methods.

How Many Potatoes Should I Eat a Day to Lose Weight?

Body size and weight loss goals can change your food intake needs. However, aim for an equivalent of about one medium potato or about ½ – 1 cup of diced smaller potatoes.

How to Cook Potatoes for Weight Loss

Choosing options that are baked, microwaved, air fried with minimal oil, or roasted are all healthier choices. My Yellow Air Fryer Smashed Potatoes recipe is a perfect example of a healthy potato recipe for weight loss.

smashed potatoes air fryer
Yellow Air Fryer Smashed Potatoes
This smashed potatoes recipe uses minimal oil and is a perfect example of a healthy potato recipe for weight loss.
View the Recipe

Are Colorful or White Potatoes Better?

It isn’t about all the foods to take out of your diet. White potatoes have a place too. While you gain more anthocyanins from colorful potatoes, the white ones still have fiber like the rest of them.

For more insight and myth busting about potatoes, read my article, Debunking Myths About Eggs, Potatoes, and Bananas.

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