From the Research
Potatoes are considered the single most nutritionally complete food besides breast milk and eggs. A diet consisting primarily of potatoes can provide nearly all essential nutrients humans need, though it would be deficient in some areas. Potatoes contain high-quality protein with all essential amino acids, complex carbohydrates, fiber, and significant amounts of vitamin C, potassium, B vitamins, and other micronutrients. They're particularly notable for their balanced amino acid profile, which is unusual for plant foods. While potatoes alone wouldn't provide adequate amounts of vitamins A, E, and D, calcium, or essential fatty acids for long-term health, they offer remarkable nutritional diversity in a single food. This is why humans could theoretically survive longer on potatoes alone than most other single foods. The nutritional value is maximized when potatoes are consumed with the skin intact and prepared through methods like boiling rather than frying, which preserves nutrients while avoiding added fats.
Some key points to consider:
- Potatoes are a rich source of essential nutrients, including protein, complex carbohydrates, fiber, and various vitamins and minerals 1.
- The balanced amino acid profile in potatoes is unusual for plant foods and makes them a valuable source of protein 2.
- While potatoes are nutritionally diverse, they may not provide adequate amounts of certain nutrients like vitamins A, E, and D, calcium, or essential fatty acids for long-term health 3, 4.
- Preparation methods, such as boiling, can help preserve the nutritional value of potatoes, while methods like frying can add unwanted fats 5.
Overall, potatoes are an excellent choice for those looking to incorporate a nutritionally complete food into their diet, and their versatility and affordability make them a great option for people around the world.