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Are Russet Potatoes Healthy? Do They Help in Weight Loss?

Potatoes are underground tubers that grow on the roots of a plant called Solanum Tuberosum. This plant is from the nightshade family and is related to tomatoes and tobacco.  Native to South America, potatoes were brought to Europe in the 16th century and are now grown in countless varieties worldwide. Potatoes usually come in shades of brown but various color varieties also exist including red, yellow, and purple.

Because of the various colors and varieties of potatoes, people get confused about which one is the healthy version of potatoes. So people tend to ask, are russet potatoes healthy? Are red potatoes healthier than russet potatoes? And many more questions like that.

The article is going to answer all your questions about different colors and varieties of potatoes. You will also come to know about how potatoes help in weight loss and what are the disadvantages of eating a lot of potatoes. Through this article, you will also learn about the healthy method of cooking potatoes so that you may not consume extra calories and bad cholesterol by eating potatoes.

Are Russet Potatoes Healthy to Eat?

Russet potatoes are a very common variety of potatoes. So people tend to ask many questions about it. Like they ask, are russet potatoes good for you? Are russet potatoes bad for you? Are russet potatoes good for boiling? And so on. Well, while analyzing a certain variety of potatoes, you should keep in mind that the nutritional value of potatoes is found in their skin.


Russet potatoes are particularly healthy because other nutrient-filled skin is loaded with fiber, vitamins, iron, and potassium. Half of the fiber of a potato comes from the skin. The skin delivers fiber and health-supporting compounds called phytochemicals protect by keeping potatoes safe from invading bacteria, fungi, and pests.

When we eat the skin, we get the benefits by ingesting the phytochemicals which in turn boost our body’s defenses. The firm texture of russet potatoes also makes them good for boiling and steaming and can be added to casseroles, soups, and salads.

Potassium is an important mineral that supports heart, muscle, and nerve functioning and is critical for energy production. Red potatoes and russet potatoes are potassium kings. A single medium-sized potato may contain 1000 mg potassium. 

At the supermarket, you see several weeks when stored in a cool, dark, and well-ventilated area. Most people ask, are yellow potatoes healthier than russet potatoes? The thing is that whether you prefer Russet, red, brown, or purple potatoes, they all pack plenty of potassium that is good for your overall health.

Are russet potatoes good for weight loss?

Who would have guessed that grandma’s favorite potato salad can help you lose weight? Potatoes are made mostly of starch. When you cook a potato, it makes the starch easy to digest but it can also spike your blood sugar, so how can potatoes help you lose weight? 

Well, studies are finding that some of the starch in potatoes undergoes a chemical transformation called retrogradation. During the process, sugar chains of amylose and amylopectin rearrange into a crystalline structure becoming what we call resistant starches.

These are called resistant starches because they resist digestion and because you can’t digest them. Less starch enters your bloodstream and hence starch does not get stored as body fat. So, potatoes can help in weight loss if you eat them in a moderate amount.

Are russet potatoes good for diabetics?

Do you avoid potatoes because of diabetes? A lot of diabetic people think that they have to give up on potatoes altogether but that is not true. Potatoes are gluten-free and this is good news for those who are diabetic. Potatoes contain resistant starch especially if they are cooked and then cooled, as in possibly a potato salad.

The starch is not completely broken down and fully absorbed which helps slow down a rise in blood sugar levels. So here is a tip for diabetics if they want to include potatoes in their diet. Use potatoes as a carbohydrate source for meals. Along with it use some vegetables like broccoli or cauliflower and balance it with a source of protein like chicken, fish, or egg. This will give you a proper healthy meal without raising your blood sugar levels.

Are sweet russet potatoes good for boiling?

Sweet potatoes belong to the morning glory family of potatoes. They are a great source of complex carbohydrates. The carbohydrates slow down digestion and regulate your blood sugar.  It is also a great source of fiber that improves your bowel movements. 

They are the best sources of vitamin A that is an important nutrient for your eye health, so you must incorporate them into your diet. If you don’t buy organic russet potatoes, peel the skin off because there may be chances of fungicide infection.

But if you are eating organic sweet potatoes, it is better to keep the skin on because the skin is nutrient-dense. You can add sweet potatoes to your diet by baking them in the oven for about 45-60 minutes at 400 degrees or you can simply steam them.

Potatoes Nutrition:

1 medium-sized potato contains about 168 calories. The following table demonstrates the nutritional value of a medium-sized potato.

Carbohydrates32 g
Fat0 g
Proteins5 g
Fiber4 g
Sodium24 g
Vitamin C37%
Vitamin B631%

Potatoes benefits and side effects:

Potatoes are very healthy and rich in nutrients but eating a lot of potatoes is not healthy and has many side effects.

Health Benefits:

  • Potatoes contain complex carbs that are good for health.
  • There is a good amount of fiber in potatoes that improves your digestive health and maintains bowel movements.
  • Potatoes also contain small amounts of high-quality protein that is good for muscles.
  • Potatoes are a good source of potassium that is important for maintaining heart health.
  • Potatoes contain vitamin C that is good for boosting immunity and for healthy skin.
  • The highest concentration of folate is found in colored species of potatoes. Folate is important for manufacturing new blood cells.

Disadvantages Of Potatoes:

  • Potatoes can cause high blood pressure if you eat them in a large quantity.
  • Potatoes have a high glycemic index so they can spike your blood sugar levels.
  • Eating a lot of potatoes can cause weight gain and obesity.
  • Potatoes can cause acidity and a bloated stomach.

The Bottom Line:

Certain things act as blockers, which means that they take you away from good health. Other food items may also act as activators, they can activate your good health. That’s the reason people ask, are russet potatoes healthy? They want to know whether the russet potatoes will act as good health activators or blockers?

The answer is that russet potatoes and all the colored potatoes are very healthy for you in a suitable amount as they contain a lot of nutrients especially the phytochemicals that are present in colored species of potatoes. Potatoes are so healthy for you and you should include them in your diet regularly and even replace the other carbohydrates with good potatoes, but keep in mind to eat in moderation.


Are russet potatoes good for weight loss?

Yes, russet potatoes are good for weight loss. They are a low-calorie food and are more filling. So they keep your stomach full for longer and you don’t feel hungry for a long time, that helps you lose weight.

Which potatoes are healthiest?

Red potatoes are the healthiest version of potatoes. They contain a greater amount of phytochemicals. They have higher mineral density and are high in fiber.

Are russet baked potatoes healthy?

Yes, russet baked potatoes are healthy as they have low fat and low cholesterol content. They are high in potassium and they reduce the risk of cardiovascular diseases.

What are the benefits of russet potatoes?

Russet Potatoes contain so many important nutrients like vitamins and minerals. They are gluten-free. They have a lot of antioxidants and improve blood sugar levels.

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