Health Benefits of Potatoes

Reading time: 7 min
  • They are high in potassium, vitamin C, and carbohydrates, making them a nutritious addition to an alkaline diet
  • The fiber in them helps regulate digestion and maintain a healthy weight
  • Cooking potatoes releases starch and sugar, which can reduce the risk of heart disease and diabetes
  • They have a long history and have been used for food, medicine, and even currency
  • They are versatile and can be used in a variety of dishes, making them a convenient and tasty choice for any meal

Are you curious about the health benefits of potatoes?

If so, you’re in luck!

In this blog post, we’ll explore some of the many benefits of introducing foods like potatoes into your alkaline diet and how they can benefit your overall health.

We’ll discuss the various types of potatoes, their nutritional value, and the various ways in which they can help improve your health.

Potatoes have everything from reducing the risk of heart disease to improving your cognitive function.

So, whether you’re looking to get creative with snacks or a healthy dinner meal, potatoes will surely be a hit with your taste buds and health!

Physical Description

Health benefits of potatoes

Potatoes are typically small in size, with smooth skin and a mealy texture.

Potatoes are usually colored in various shades of green, yellow, and red.

You can use potatoes in many dishes, ranging from soups and stews to roasted veggies and chips.

In addition to their appearance, potatoes are commonly used for their nutritional value, and you can serve them as a side dish or snack.

They can be cooked in various ways, from boiled potato to roasting to frying to mashing.

Potatoes also make life much easier in the kitchen, as you can boil, roast, fry, or even mash them.

Their flavor can range from mild and tender to spicy and complex, depending on the variety and how they are prepared, making it easy to introduce the perfect taste to any meal.

History and Production

Did you know that potatoes are one of the world’s most prolific crop species, with an estimated global production of over 100 million tons per year?

Potatoes are believed to have originated in South America.

The first potatoes were likely grown around the Andes Mountains and were distributed by Native Americans.

Potatoes were first introduced to Europe in the late 1500s, where they became a popular staple food.

Potatoes are a starchy, tuberous crop grown worldwide.

Potatoes have been used by the indigenous people of Peru, who grew them as a food source.

The Inca Empire is also known to have had a strong dependence on potatoes; they were grown as part of their agricultural system and used in a variety of dishes.

Historical uses of potatoes for health are varied and extensive.

The potato has been used as food, medicine, fuel, and even currency.

Furthermore, potatoes have been used since the 1700s to make Vodka.

This, however did not last long, as most vodka brands are now made from cereal grains, corn, sugar cane, fruits, and maple sap.

Potato history

What is the pH scale?

Although potatoes are mildly acidic and don’t really rank that high on the pH scale, it is still alkalizing due to how your body chemistry will benefit from it.

This also depends on measuring your body’s potential renal acid load.

Potatoes are considered an alkaline food because they contain high levels of vitamins C and B6 and rank high on the Ph scale.

These vitamins help to maintain a balanced pH level in the body by converting food into energy.

Potatoes’ pH level can range from 5.4 to 5.9 depending on the variety and how they were grown.

This makes sense, considering that different varieties of potatoes contain different amounts of soil and nutrients, which can affect their pH levels.

Nutritional Facts About Potatoes

Did you know potatoes are one of the world’s most versatile and nutritious foods?

Not only are they delicious, but they’re also a good source of vitamins A and C, fiber, and minerals such as iron and potassium.

A medium-sized potato contains over 100% of the daily recommended value of several important vitamins and minerals, including vitamins B6, E, and I.

Below, you can find information on just some of the most important nutritional facts about potatoes.

  • Energy – 313kj
  • Protein – 2.2g
  • Sugar – 0.3g
  • Fat – 0.1g
  • Calories – 77 calories
  • Sodium – 3g
  • Potassium – 484g
  • Carbohydrates – 15.4g
  • Dietary Fiber – 2.2g
  • Vitamin C – 19.7g
  • Calcium – 12mg
  • Iron – 3.2mg
  • Magnesium – 23mg
  • Vitamin B6 – 0.3mg

Health Benefits of Potatoes

Potato benefits

In an alkaline diet, potatoes are one of the foods you will want to include, as they are high in potassium and a good source of carbohydrates.

Potatoes are also high in fiber, which can help you with regularity and digestive health.

However, it’s important to note that a diet high in potatoes may not be suitable for those with certain medical conditions, such as diabetes or hypertension.

Balancing your potatoes with other healthy foods, such as fruits and vegetables, is essential to ensure optimal nutrition.

Overall, potatoes are a nutritious and delicious addition to an alkaline diet!

List Benefits of Potatoes

The following points are among the most beneficial advantages of introducing potatoes into your alkaline diet.

  • Potatoes contain high potassium levels, a mineral that helps maintain a balanced acid-alkaline pH in your body.
  • Potatoes are rich in vitamin C, which acts as an antioxidant and helps protect you against cellular damage.
  • Potatoes are high in carbohydrates, which provide you with energy and help maintain a healthy metabolism.
  • Potatoes contain fiber, which helps to regulate digestion and maintain a healthy weight.
  • Cooking potatoes can cause them to release starch and sugar, which provide several health benefits, including reducing the risk of heart disease and diabetes.

Potato Recipes

Potato and Feta Bakea

Potato and feta bake is the perfect meal for those following an alkaline diet and wanting to add a dairy product, which is acceptable in moderation.


  • 4 baking potatoes, peeled and sliced into thin wedges
  • 1 cup vegan feta cheese, crumbled (see note)
  • 3 tablespoons olive oil, divided
  • 1 teaspoon sea salt, divided
  • Freshly ground black pepper to taste
  • 2 cups vegetable broth or water


Preheat your oven to 425 degrees F. Grease a 9×13-inch baking dish with 2 tablespoons of olive oil.

In a colander set over a bowl, drain and rinse the potatoes.

Place the washed potatoes in a large bowl and pour in enough water to cover them. Let the potatoes soak for 10 minutes, then drain again.

Put the feta cheese, 1 tablespoon of olive oil, salt, black pepper, and vegetable broth or water into a medium-sized bowl and mix well until combined.

Pour half of this mixture over each potato wedge in the baking dish.

Vegan Potato Roast Recipe

This vegan roast potato recipe is perfect for serving at your next dinner party or family get-together.

It features fluffy, buttery baked potatoes topped with flavorful and healthy ingredients.


  • 1/3 cup chopped red onion
  • 1-2 cloves garlic, minced
  • Salt and pepper, to taste
  • juice of 1 lime (or 2 tablespoons vinegar)


Mix the potatoes, red onion, garlic, salt, and pepper in a large bowl.

Add the lime juice OR vinegar until the desired dressing consistency is reached.


Potatoes are the perfect starch food for an alkaline diet due to their varied nutrient base, vitamins, and fiber.

With an acceptable pH level for alkaline diets, you can easily start experimenting with this versatile vegetable in either dinners, breakfast, lunch, or even snacks.

Try any healthy potato dish today and experience what your alkaline diet has been missing.