Why potatoes help you stay full longer
You may not know it, but the simple potato is actually a superfood!
Why potatoes help you stay full longer
You may not know it, but the simple potato is actually a superfood!
One of the common ways people gain excess weight is by eating too fast, before the stomach can send signals to your brain telling you that you are full.
A simple workaround to that problem is by introducing more potatoes into your diet.
Food Satiety Index
A study by researchers in Sydney in 1995 tested 240-calorie portions of 38 different foods—yogurt, chocolate, fruits, bread and more!
Participants rated their hunger every 15 minutes for two hours, then went to a buffet. The food that kept people most satisfied was the potato. It scored 323 on the satiety index, while the next closest food, ling fish, scored only 225 . That means potatoes make you feel fuller than almost any other food, helping avoid overeating and making appetite control easier.
Other science-backed health benefits of potatoes
The Times of India compiled 9 major benefits of eating potatoes:
Nutritious: A medium potato offers vitamin C, vitamin B6, magnesium, iron, folate—and more potassium than a banana. Potassium is important for healthy muscles, heart, and nerves
Steady energy: Potatoes are mostly healthy carbohydrates. They give energy without big blood sugar spikes—especially when eaten with their skin. Athletes sometimes drink potato purée, which has been shown to work as well as commercial energy gels
Supports blood pressure and heart: Potatoes are low in sodium and high in potassium. This helps relax blood vessels and may support better circulation
Good for gut health: When cooked and cooled (like in potato salad), potatoes form resistant starch. This is not digested by the body but feeds good bacteria in the gut—helping digestion, reducing inflammation, and boosting immunity
Naturally gluten-free: Potatoes are safe for people avoiding gluten, as long as they are not fried or processed with gluten ingredients
Rich in antioxidants: Certain coloured potatoes (like purple, red, or yellow) have antioxidants similar to those in some berries, which help protect the body
Helps recovery after exercise: After workouts, muscles need to refill with glycogen. Potatoes deliver the carbs and potassium needed. If you add protein, you get a simple and natural recovery meal
Affordable and versatile: Potatoes are cheap, widely available, store easily, and can be cooked in many styles—making them a smart choice for everyday meals
Tater Takeaways
Boil or bake your potatoes instead of frying them. That way you keep all the healthy benefits without adding too much fat. Boiled potatoes give lasting energy, keep you full, and help with digestion and blood pressure too
Their high satiety index (323) means you may eat less overall, which could help with weight control You also get good nutrients, antioxidants (especially if you try colourful potatoes), and support for heart, muscle, and immune health
Wrap-up
Potatoes are far more than just carbs. They keep you full better than nearly any other food. They give your body steady energy, support digestion and heart health, help after exercise, and are easy on your wallet. They’re especially good when boiled or baked. So next time you think twice about potatoes, remember the science says they are a humble hero in your diet.
Sources:
ResearchGate: A Satiety Index of common foods
Times of India: 9 health benefits of potatoes (backed by science)
Scott Abel Fitness: The Potato and the Satiety Index
Check out Dr. Eddie Ramirez's social medias for expert health news:
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