What Potatoes Do to Your Bones

It’s not so much what potatoes are doing to your bones as what they are doing for them. Potatoes provide several bone-strengthening nutrients. You may be afraid to eat potatoes because they have carbs… or they will turn to sugar… or they are fattening.  

You don’t have to fear potatoes 

You don’t have to fear potatoes because of all they have to offer. They do contain carbs, but they nourish you with so much more. 

What nutrients are in potatoes? 

One 5.2-ounce potato with skin in the standard five-pound bag provides, on average, 110 calories, 3 grams of protein, 26 grams of carbs, and 2 grams of fiber. It also supports you with 0.2 mg (10% RDA) of vitamin B6, 27 mg (36% RDA) of vitamin C, 1.1 mg (14%) of iron, and a whopping 620 mg (24%) of potassium. According to Food Data Central, potatoes also supply you with 41.4 mg of magnesium (13% RDA) for a small potato. 

Why this matters for women 

Women older than 50 fall short on several nutrients found in potatoes, such as vitamin B6, vitamin C, potassium, magnesium, protein, and fiber.  

The secret to eating spuds  

The trick to keeping your potatoes healthy is to eat them plain or use toppings sparingly. Always consider the size and what you put on them. Calories in toppings add up. One tablespoon of butter is 100 calories; the potato only has 110.  

An ounce of cheddar cheese is another 100 calories. One tablespoon of bacon bits is 30 calories, and one tablespoon of sour cream gives you 25 calories. If you add all these up, it’s more than twice the calories of a standard potato. 

Other ways to top your potato could be a light drizzle of olive oil or a dollup of plain yogurt with low-carb veggies such as broccoli, or asparagus.  

Think heavy on tarragon, chives, or other herbs of your choice. To get a cheesy flavor, sprinkle nutritional yeast or grated Parmesan cheese on your potato. 

Potatoes are so easy. You can boil, bake, air fry, or microwave them. 

Does size matter? 

Of course it does! The potato we referenced is a modest 5.2 ounces found in a typical 5-pound bag of potatoes. The larger the potato, the more calories, the more carbs. If it’s smaller, then you have less of these two, but you still get the good-for-your-bones nutrients.  

If you are shopping, pick up a loose potato and lay it on a scale. You may be surprised to see that it weighs 16 ounces! No matter the weight, you will have a better idea of the size of potato you are going for. 

Another benefit of eating potatoes 

If you are still afraid of the lowly spud, you should know that when potatoes are cooked and then cooled, the starch becomes resistant. Think potato salad. 

This preparation method changes the structure of the starch (carb) molecules in the potato, causing them to be resistant to digestion. If starch is resistant, it travels undigested to your large intestine, where it has beneficial effects, acting as a prebiotic fiber, feeding the healthy bacteria that live there.  

In turn, the healthy bacteria produce special fats that nourish the cells lining your colon, resulting in an overall healthier gut. As a bonus, this sets up for increased calcium absorption, too!  

Conclusion 

Enjoy a potato. Soon. They are so good for you.  

We cover much more information on nutrition and bone health, including more details on potatoes and resistant starch, in our book, Eating for Better Bones, available on Amazon.