Potatoes are one of those ingredients that never disappear from an Indian kitchen. Even on days when every other vegetable runs out, you’ll still find a few potatoes tucked away somewhere.
From breakfast to dinner, potatoes fit into almost every meal. Whether it’s kids or adults, most people love eating potatoes. That’s why many households use them daily; some people even eat potatoes twice a day. But the real question is: Is eating potatoes every day actually healthy for your body?
Many people believe that boiled potatoes are light and can be eaten in unlimited quantities. Others treat fried potatoes, fries and chips as quick snacks. But these habits can slowly impact weight, blood sugar levels, and heart health.
According to Ayurveda expert Acharya
Balakrishna, potatoes aren’t harmful on their own; what truly matters is how and how much you eat them.
When cooked the right way, potatoes provide energy, support digestion, and supply essential nutrients. But fried potatoes, he warns, can act like poison for the body.
So let’s understand the benefits, side effects, and the safe daily limit of eating potatoes.
Benefits Of Eating Potatoes
Acharya Balakrishna says potatoes can benefit the body when eaten in balanced amounts.
Improves Digestion: Boiled potatoes are rich in fiber, which helps keep the stomach clean. People dealing with constipation can also eat boiled potatoes in moderation.
Supports Heart Health: Potatoes contain potassium, which helps control blood pressure. However, this benefit is only effective when potatoes are not loaded with extra salt or oil.
Boosts Immunity: Potatoes have vitamin C, which helps strengthen immunity. But when potatoes are fried, most of this benefit gets significantly reduced.
Increases Energy Levels: Because of their starch content, potatoes provide quick energy. Athletes or people who do intense physical work can benefit from eating boiled potatoes in limited amounts.
What Are The Side Effects Of Eating Too Many Potatoes?
Potatoes become harmful when the portion size and cooking method are wrong.
Weight Gain: Fried potatoes like fries and chips contain high amounts of oil and trans fats. These lead to fat accumulation and weight gain.
Higher Blood Sugar: Potatoes have a high glycemic index. Eating too many can cause a rapid spike in blood sugar levels, especially dangerous for people with diabetes.
Weaker Immunity: Relying too much on potatoes can reduce the intake of essential nutrients. This can lead to oily skin, pimples, fatigue, and overall weakness.
Digestive Problems: Eating fried potatoes daily can cause gas, bloating, and acidity. The excessive salt in chips can also raise blood pressure.
How Many Potatoes Can You Eat In A Day?
According to Acharya Balakrishna, a healthy person can eat one medium-sized boiled potato per day. Eat it along with dal or sabzi to balance fibre and nutrition. People with diabetes should limit potatoes to 2–3 times a week.
Fries, chips, and deep-fried potatoes should never be eaten daily.
The Right Way To Eat Potatoes
- Eat them boiled with the skin on for maximum fibre.
- Avoid excess oil, ghee, and salt.
- Combine potatoes with green vegetables, salad, or dal.
- Avoid eating fried potatoes at night.
- For kids, replace fries with boiled or lightly roasted potatoes occasionally.
Who Should Be Extra Careful?
People who have diabetes need to be especially cautious with potatoes because their high glycemic index can quickly spike blood sugar levels. Those with high blood pressure should also limit salty fries and chips, as the excess salt can worsen BP.
Anyone dealing with weight gain must be careful with fried or oily potato dishes since they add unnecessary calories and fat.
People prone to gas, bloating, or acidity should avoid eating fried potatoes daily, as they can aggravate digestive issues. Even those with a sedentary lifestyle should consume potatoes in moderation to prevent an extra calorie load.
/images/ppid_a911dc6a-image-176415686639993535.webp)
