Potatoes

Intro

"When a person has limited money for food, potatoes are a better staple than beans or oats. Starches associated with saponins, alkaloids, and other potentially pro-inflammatory things make them a less than ideal food, if you have digestion-related health problems, and if you can afford to choose. New potatoes are tastier, less starchy, and probably less likely to cause digestive irritation." - Ray Peat

Benefits

“Two pounds of well-cooked mashed potato has the protein value similar to a litre of milk, about 33 grams of protein. A person would be able to live for a long time on two or three litres of either milk or 4-6 pounds of potatoes per day. The milk drinker would eventually need to supplement iron, the potato eaters would need to supplement vitamin A, possibly B12, but both of them are nearly perfect foods.” - Ray Peat

• They contain all 9 essential amino acids (though not in large quantities, making their protein complete, which is notable for a plant food).
• Potatoes (particularly sweet potatoes) are nearly cofactor-complete: they provide almost all the necessary vitamins and minerals (cofactors) required to fully metabolize/oxidize (process for energy) the macronutrients they contain which is a relatively rare trait among high-calorie foods.
• Boiled or baked potatoes are the most satiating food known, as they increase PYY (a satiety hormone similar to GLP-1) more than any other food, helping people feel fuller longer.
• Potatoes are extremely versatile in flavor, they can be prepared or seasoned to taste like almost anything.
• They are highly adaptable and grow almost anywhere, making them accessible and reliable.

1,000 kcal potatoes + 500 mL 2% milk => •K⁺ (Potassium): 6,490 mg •Mg²⁺ (Magnesium): 301 mg •Na⁺ (Sodium): 180 mg •Ca²⁺ (Calcium): 600 mg •P (Phosphorus): 460 mg

Recipes

All recipes with potatoes

Buttery Mashed Potatoes

Fries

Brands

• Baker potatoes and red potatoes
  • For ease of digestion and protein quality and nutritional value, white-fleshed potatoes are preferable, easier to digest when well baked or boiled.
  • The skin color, such as red or russet, does not significantly impact the nutritional value, as it is the white flesh that is important.

• Yukon Golds
  • Potatoes with high carotene content, can be harder to digest for some people.
    • The yellow color in these potatoes is due to carotene, which can interfere with digestion if you are short on vitamin B12 or thyroid hormone.