The Baked Potato Deserves More Credit for Disease Prevention and Reduction, Research Finds

When it comes to potatoes, there’s one way most of us love to eat them. Yep, it’s baked. The humble baked potato is the perfect versatile, affordable side. It goes with everything, from bean chili to plant-based meat to salad. Load it up with vegan cheese and it’s the perfect lunchtime dish on its own. But baked potatoes aren’t just universally loved (more than 40 percent of Americans say it’s their favorite way to eat potatoes) they’re also healthy for us, too. In fact, eating more baked potatoes might even help those suffering from chronic diseases, including type 2 diabetes, according to a new study. 

Why eating more baked potatoes might help those with type 2 diabetes

New research conducted at The University of Nevada, Las Vegas suggests that for those suffering from type 2 diabetes, a baked potato is a good dinner choice. 

The study—led by Neda Akhavan, PhD, RD of the Department of Kinesiology and Nutrition Society within the university’s School of Integrated Health Sciences—observed 23 participants for 12 weeks, some ate white rice and others ate baked potatoes. The researchers concluded that eating a small baked potato, small enough to fit in one hand, every day, can decrease resting heart rates and support weight loss in people with type 2 diabetes. A modest decrease in blood glucose levels was also recorded.

“I like doing research on food items that are highly stigmatized in the nutrition world,” Akhavan said to Medical Xpress. “Most people associate the potato as something that is mostly fried or has a lot of fat, and we wanted to shine a light on how a potato—when prepared properly—can be both functional and healthy.”

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Does eating more baked potatoes reduce the risk of disease?

One of the biggest nutritional benefits potatoes have to offer is their potassium content. In fact, they are the best source of potassium in the Western diet. Potassium is particularly important for those with type 2 diabetes—it helps with the regulation of insulin, which is the hormone responsible for blood sugar control. Type 2 diabetes occurs because the body starts to struggle to regulate and use sugar.

Maintaining healthy potassium levels is also important for supporting overall cardiovascular health, and it can help with blood pressure control, too.

Baked potatoes are also a source of resistant starch, which behaves in a similar way to dietary fiber in the body and helps to support gut health, and they contain antioxidants, too. They’re not quite as high in antioxidants as other types of fruit and vegetables, but they do contain vitamin C, which is a powerful antioxidant that helps protect cells from damage caused by free radicals and supports the immune system.

In May 2024, another study published in the Journal of Nutrition noted that potato consumption may moderately reduce the risk of all-cause mortality and cardiovascular disease mortality. The research looked at nearly 77,300 participants from Norway and noted that those who ate 14 or more potatoes each week had a lower risk of all-cause mortality than those who consumed six potatoes or less each week.

The study also observed that the highest prevalence of diabetes was among those with a lower potato intake.

“A lot of people are shocked to learn that a potato has a higher level of potassium than a banana. Believe it or not, a baked potato is one of the most satiating foods consumed within the western diet. And, when it is consumed baked, it increases our ability to feel fuller throughout the day.” —Neda Akhavan, PhD, RD

What is the healthiest way to cook a baked potato?

The participants in the University of Nevada study didn’t have to eat just one plain baked potato every day. They were permitted to season their potato with herbs and spices, and they could add up to half a tablespoon of butter. However, they were asked not to fry their potato.

The key to a healthy baked potato, according to Akhavan, is to keep as much of the skin on as possible, because this is the part of the vegetable with the most potassium. “For those tight on time, consider making a large batch of baked or roasted potatoes and meal prep to last you a while,” she noted. “I’m not against boiling potatoes, but you want to keep as much of the potassium from the skin as you can, and you lose some of that when you boil them.”

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She also notes that baked potatoes are best when they are included in a “well-rounded diet.” 

Other foods you might want to consider eating with your baked potato include quinoa, which is associated with a reduced risk of type 2 diabetes, and other nutrient-dense plant-based whole foods. Find out more about the many health benefits of a whole-food plant-based diet here.