Potatoes have often been blamed for weight gain and poor health, but new research shows they may actually help lower blood pressure without adding pounds.
Scientists presented this surprising finding at a major scientific meeting held by the American Chemical Society (ACS).
In the study, researchers found that eating two servings of potatoes a day could reduce blood pressure in overweight people who already had high blood pressure.
The effect was almost as strong as the blood pressure-lowering benefits of eating oatmeal. And best of all, no one in the study gained any weight from eating potatoes.
But there’s a catch—these weren’t French fries or chips. The potatoes used in the study were cooked in a microwave without any oil or toppings like butter, mayonnaise, or sour cream.
The researchers used small purple potatoes because they are rich in natural plant chemicals called phytochemicals, which are known to be good for health. However, the team believes that red and white potatoes may have similar benefits.
Dr. Joe Vinson, who led the research, said potatoes have been unfairly labeled as unhealthy. “When prepared the right way, potatoes are low in calories and full of healthy nutrients,” he said. One plain potato has only about 110 calories and includes important vitamins and phytochemicals that may help prevent disease.
In the study, 18 overweight or obese people with high blood pressure ate 6 to 8 small purple potatoes with their skins twice a day for one month. Their blood pressure was closely monitored.
On average, systolic blood pressure (the top number) dropped by 3.5%, and diastolic pressure (the bottom number) fell by 4.3%. Most participants were already taking medication for high blood pressure, but still saw additional improvements from eating the potatoes. And importantly, no one in the group gained weight during the study.
Dr. Vinson explained that potatoes contain natural compounds that act in a similar way to ACE inhibitors, a type of medication commonly used to treat high blood pressure. Potatoes also contain other helpful substances in amounts similar to those found in spinach, broccoli, and Brussels sprouts.
However, not all potato dishes are equal. High-heat cooking methods like frying or baking at high temperatures can destroy many of the healthy compounds in potatoes. That’s why the researchers chose to microwave them instead, which helps keep the nutrients intact.
Purple potatoes, though less common than white ones, are now easier to find in supermarkets, specialty stores, and farmers’ markets. Dr. Vinson believes that future studies with white potatoes, which are more widely available, will show similar health benefits.
This study was funded by the U.S. Department of Agriculture and highlights how a common food like potatoes, when prepared in a healthy way, can become a powerful tool for improving health.
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