Carb myths debunked: Can potatoes help you lose weight?

Key takeaways

• Potatoes are low in calories, high in dietary fibre, and rich in resistant starch, which promotes satiety and supports weight loss when prepared healthily (baked, boiled, or roasted without high-fat toppings).
• They're also rich in vitamin C and potassium, which makes them a valuable part of a balanced diet. The weight gain stigma stems from calorie-heavy toppings, not the potato itself.
• Avoid frying or adding butter, cream, or cheese. Instead, season your potatoes with herbs and spices, pair them with lean proteins or veggies, and choose cooking methods like boiling or baking.

Potatoes often get a bad rap in the diet world, unfairly lumped into the "carbs are the enemy" category. But let’s be real — spuds have been a staple food for centuries, and not just because they’re delicious.

The humble potato is packed with nutrients and, believe it or not, can actually help you lose weight when incorporated into a balanced diet. So, are potatoes truly a weight-loss hero in disguise? Let’s dig in (pun intended).

Are potatoes good for weight loss?

First, let’s tackle the big question: are potatoes good for weight loss?

The answer is yes — when eaten the right way. A medium-sized potato contains around 110 calories, making it a low-calorie food option, especially when compared to calorie-dense snacks like potato chips or French fries [1].

Eating foods rich in nutrients, like potatoes, as part of a balanced diet can help support your weight loss journey while keeping you energised and satisfied.

Potatoes are also high in dietary fibre, which promotes feelings of fullness and helps you eat fewer calories overall.

Plus, they’re packed with resistant starch, a unique type of carbohydrate that acts more like fibre in your digestive system.

Resistant starch has been shown to improve insulin resistance, keep blood glucose levels steady, and even support your weight loss efforts [2].

Research shows that potatoes are one of the most satiating foods you can eat, ranking higher on the satiety index than pasta, bread, and even rice.

This means they’re incredibly effective at keeping you feeling full and satisfied after a meal, which is crucial for managing calorie intake and sticking to a weight-loss diet.

By helping you curb those between-meal cravings, eating potatoes can play a significant role in supporting your weight loss journey [1].

Here’s the kicker: it’s not the potato itself that leads to weight gain; it’s the toppings and preparations that get us into trouble.

Piling on butter, sour cream, or cheese can add too many calories, derailing your otherwise healthy diet. Stick to plain potatoes or use low-fat condiments to keep your calorie intake in check.

Other health benefits of eating potatoes

Beyond weight loss, potatoes are little powerhouses of nutrition. Here are some of their standout health benefits:

• Rich in essential nutrients: Potatoes are packed with vitamin C, potassium, and B vitamins. These support everything from immune function to heart health [1].
• Dietary fibre: Whether you’re eating a medium potato or a red potato, the skin is loaded with fibre that aids digestion and promotes satiety.
• Low in fat: When baked, boiled, or roasted, potatoes are naturally low in healthy fats, making them ideal for a weight loss diet.
• Helps regulate blood sugar: Thanks to their resistant starch, eating potatoes can help stabilise blood glucose levels, a big win for anyone managing weight.

What is the potato diet?

If you’ve heard of the potato diet, you might be wondering if it’s the holy grail of weight loss or just another fad.

The potato diet, also known as the "Spud Fit Challenge," involves eating only potatoes for a set period — usually a few days to a week. The idea is that potatoes are filling, low in calories, and nutrient-dense, making them a good tool for rapid weight loss.

On this diet, you’re allowed to eat cooked potatoes in all forms — boiled potatoes, baked potatoes, or even roasted potatoes — but without adding butter, oil, or high-fat toppings.

How it works

The diet encourages eating boiled, baked, or roasted potatoes without toppings like butter, oil, or cheese. No protein, no vegetables, no sneaky spoonfuls of peanut butter — just spuds, all day long.

Why it’s popular

The simplicity of the potato diet is appealing to some people. There’s no calorie counting or meal planning, and it’s extremely budget-friendly.

Pros and cons of the potato diet

Before you start eyeing a week-long potato feast, let’s break down the good and the not-so-good of this quirky diet.

Pros

• Fewer calories, naturally: Potatoes are filling and low in calories, so you’re less likely to overeat when you stick to the plan. Swap calorie-dense meals for mashed potatoes made without butter or cream, and you’ve got a low-calorie option that satisfies your hunger.
• Affordable and accessible: Potatoes are incredibly budget-friendly and widely available. Whether you prefer sweet potatoes, red potatoes, or a classic medium-sized potato, there’s a spud for every budget.
• Short-term weight loss: The potato diet is designed for quick results. When you eat plain potatoes, you’re cutting out excess fats and sugars, making it easier to shed those stubborn kilos.

Cons

• Lack of nutritional variety: While potatoes are rich in vitamin C, potassium, and fibre, they lack essential nutrients like protein, healthy fats, and other vitamins and minerals found in a well-rounded diet. Relying solely on potatoes can lead to nutrient deficiencies over time, which can affect overall health and energy levels.
• Monotony: Eating plain potatoes day after day can get dull quickly, making it hard to stick to the diet in the long run. Without variety, the likelihood of reverting to old eating habits — or binging on less healthy options like potato chips — increases.
• No long-term behavioural changes: Effective weight loss isn’t just about eating fewer calories; it’s about building sustainable habits. A diet centred only on potatoes doesn’t teach portion control, healthy cooking techniques, or how to balance meals with proteins, veggies, and healthy fats.
• Short-term results, not long-term success: While potatoes can support rapid weight loss, this initial success often comes from significant (and unsustainable) calorie restriction. As soon as you return to a regular diet, the weight can come back just as quickly [3].

While the potato diet might deliver quick results, long-term weight loss is about building sustainable habits — and that’s where Juniper comes in.

Juniper’s Weight Loss Programme offers weight loss medications — Wegovy or Mounjaro — designed to help you regulate your appetite, reduce cravings, and feel full for longer.

Combined with expert health coaching and personalised support, this programme focuses on reshaping your relationship with food for lasting success.

So, instead of relying solely on spuds, why not explore a science-backed approach that works for the long haul?

White potato vs sweet potato: Which one is healthier?

When it comes to healthy eating habits, the great potato debate often boils down to white potatoes vs sweet potatoes. Both have their merits, but let’s compare them:

• Calories: A 100g potato contains around 77 calories, while a 100g sweet potato has slightly more at 86 calories. Both are great options for a low-calorie diet [4].
• Fibre: Sweet potatoes win here, with higher fibre content that supports digestion and keeps you full.
• Vitamin A: Sweet potatoes are packed with beta-carotene, which converts to vitamin A in the body, promoting good vision and immunity.
• Blood sugar: White potatoes tend to have a higher glycemic index, which can spike blood glucose levels faster than sweet potatoes.

So, which one is better? It depends on your goals. If you’re looking for higher fibre and antioxidants, go for sweet potatoes. But if you’re craving a medium-sized potato to bake or boil, white potatoes are just as nutritious.

Is potato better than rice for weight loss?

Another hot debate in the weight loss world is: potatoes or rice? While both are plant-based foods and staples in many diets, potatoes have a slight edge when it comes to calorie restriction.

• Calories: Compared to rice or pasta of the same weight, potatoes are lower in calories and more filling, making them a smarter choice for weight loss [1].
• Fibre: Potatoes offer more fibre, which helps you feel full for longer. [1]
• Nutrients: Potatoes come with more potassium, vitamin C, and resistant starch compared to rice [1].

If you’re choosing between the two, cooked potatoes win as the more nutrient-dense, filling option. Pair them with healthy fats like a drizzle of olive oil or some lean protein for a balanced meal.

Healthy ways of incorporating potatoes into your diet

Potatoes don’t have to be smothered in sour cream or fried into oblivion to taste good. Here’s how to enjoy them in a way that supports your weight loss journey:

1. Stick to plain potatoes

Skip the butter, cream, and cheese. Instead, try seasoning your potatoes with herbs and spices like rosemary, paprika, or garlic.

You’ll ensure you're not consuming too many calories while still enjoying plenty of flavour.

2. Choose the right cooking method

Opt for baked, boiled, mashed, or roasted potatoes instead of frying.

These methods preserve the potato’s essential nutrients without adding unnecessary calories.

3. Pair potatoes with protein

Balance your plate by adding lean protein like chicken, fish, or tofu. This combination not only tastes great but also helps keep you full and supports your weight loss efforts.

4. Embrace potato salad — but make it healthy

Swap out high-fat mayo for low-fat condiments like Greek yoghurt or a light vinaigrette. Add in some fresh veggies for extra crunch and nutrition.

5. Use potatoes as a base for plant-based meals

Top a baked potato with a mix of roasted veggies, black beans, and a dollop of guacamole for a satisfying and nutritious meal. It’s a great way to incorporate more plant-based foods into your diet.

Chipping away at myths: The final word on spuds

So, are potatoes good at helping you not gain weight? Absolutely — when prepared and eaten mindfully.

Spuds are packed with nutrients, low in calories, and can keep you full for longer, making them a fantastic addition to your weight loss diet.

Whether you’re enjoying a medium-sized potato, experimenting with red potato nutrition, or debating between white and sweet potatoes, there’s no denying their place in a healthy diet.

Just remember: it’s all about balance. Pair your cooked potatoes with lean protein, healthy fats, and plenty of veggies to keep your meals both satisfying and supportive of your weight loss goals.

With Juniper’s Weight Loss Programme, you can take a science-backed, sustainable approach to weight loss, leaving fad diets (and potato-only meals) behind.

And as always, skip the potato chips and French fries — your waistline will thank you!