All potatoes are a good source of vitamin C and potassium. A medium russet (white) potato contains 110 percent of the calories, 2 grams of fiber, and 3 grams of protein, 45 percent more vitamin C than your daily vitamin C needs, and more than the potassium content. Potatoes and their nutrients have an impressive variety of health benefits, including improved blood sugar control, reduced risk of heart disease and higher immunity. They can also improve digestive health and fight the signs of aging. All in all, adding potatoes in moderation is a great addition to your diet. The potassium content makes potatoes a good pre- or post-workout food that aids in muscle movement and recovery, and also protects against high blood pressure and stroke. The total amount of fiber in potato skins is about half that of potatoes.

Potatoes are sometimes categorized as "unhealthy" because reddish-brown white potatoes have long been categorized as having a high glycemic index, meaning they cause a rapid rise in blood sugar, which can lead to hunger and potential overeating shortly after eating. The problem is that the glycemic index doesn't take into account how the potatoes are cooked and eaten. By roasting potatoes in some olive oil and pairing them with a protein such as chicken or fish, you can easily curb the rise in blood sugar. We rarely eat foods alone. Once you eat a food with other foods, the glycemic index of the individual food (in this case potatoes) no longer matters.

Potatoes are 90 percent simple carbohydrates - basically glucose chains, 8 percent complete protein and 2 percent fat. In fact, as long as you have more than 10 percent fat, you can survive on potatoes for years. They are also high in vitamins and minerals-comparable to most animal products by calories. As mentioned, you get more protein, all the vitamins and minerals from potatoes than you do from beef.

The problem is that - in the case of weight loss only - any other macros you add (for that matter, fat or protein) will put a big dent in the weight-loss wagon. Potatoes are pure glucose, which means a massive increase in insulin 20 to 45 minutes after consumption. But immediately thereafter, insulin drops and falls below baseline and you are back to mobilizing body fat. At the same time, potatoes give off very few calories, and there is a calorie deficit for an hour. Low insulin and calorie deficit = fat loss. However, if you add fat to the potatoes, that insulin will make it easier to deposit fat.