Nor would they recommend an all coconut, kale, seaweed, or yogurt one either. Eat any of these just by themselves and you would soon run into the same nutritional deficiencies that you would with a potato. The article has been updated to reflect that. We regret the error. Ellen Airhart is a freelance writer and fact-checker. She writes, hosts, and produces the independent podcast Plant Crimes and is devoted to her 27 houseplants. Knee-deep in the rising tide, a Tuvalu minister's COP26 speech makes a big impression.
Although the final decision is usually yours, getting their buy-in is important. Sign up to receive Popular Science's emails and get the highlights. For the study, researchers looked at the effect of eating potatoes every day, compared to eating the same number of calories in refined grains. They recruited 50 healthy adults, whose baseline blood pressure and arterial stiffness were measured at the start of the study, and whose blood samples were checked for fasting glucose, cholesterol, insulin and other markers.
Those checks were repeated throughout the study. The participants were then randomly assigned to replace their usual main meal starchy side dish with a study side dish: either calories worth of potatoes or refined grains, as prepared by the Metabolic Diet Study Center at Penn State. They ate this way every day for four weeks. After a break of at least two weeks, they switched to the opposite study side dish, eating it with their main meal every day for a month.
However, they simply cannot meet all your nutrient needs. They lack two major nutrients — protein and fat. One medium-sized potato provides only 4 grams of protein and virtually no fat 3. Still, you could put yourself at risk for several nutrient deficiencies if you choose to follow the diet long term or in frequent bouts Fad diets like the potato diet are popular because they promise rapid weight loss.
However, muscle loss usually accompanies fat loss while dieting — especially when calories are drastically reduced. Studies show that eating extra protein may help reduce muscle loss during calorie restriction, but the potato diet lacks a high-quality protein source 19 , When following a very-low-calorie diet — such as the potato diet — your body may adapt by slowing down its metabolism and burning fewer calories Studies suggest that this slowdown may persist for many years — even long after ending a calorie-restricted diet Though potatoes are the only food allowed on the potato diet, they can be prepared in several different ways, including:.
Salt is the only seasoning permitted on the most basic version of the diet. However, other variations allow spices and fat-free condiments. Additionally, some dieters use chicken or vegetable broth to make mashed potatoes or mash the potatoes plain. Plain, white potatoes are permitted on the potato diet and can be prepared in many different ways. The list of foods to avoid on the potato diet is endless, as it restricts anything besides potatoes. Certain types of potatoes should be avoided as well — especially anything fried in oil or overly processed.
Here are examples of potato foods and products to avoid:. This means no sweet potatoes , yams, cooking oils, toppings, condiments, or spices. Salt is an exception but should be used sparingly. All foods except potatoes should be avoided on the potato diet, with the exception of salt, which should be used in moderation. This sample meal plan for day 1 consists of 9 medium-sized potatoes 3 pounds or 1.
This sample meal plan for day 2 uses 12 medium-sized potatoes 4 pounds or 1. They compared the health of those who had eaten potatoes four or more times a week with those who had done so only once a month. The former was associated with a higher risk of hypertension in participants in all three studies, they said. Helena Gibson-Moore, a nutrition scientist at the British Nutrition Foundation, said the findings left many questions unanswered.
As such, the findings should not change current advice in the UK, where potatoes make a useful contribution to nutrient intakes such as fibre and vitamin C. PHE said it would not be changing its dietary advice because of the study.
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