Home / Health / Potatoes vs. Grains: Are You Missing Nutrients?
Potatoes vs. Grains: Are You Missing Nutrients?
2 Dec
Summary
- Potatoes offer potassium and vitamin C, grains provide iron and folate.
- Swapping grains for potatoes may lead to deficiencies in vital nutrients.
- A balanced diet includes both grains and potatoes for complete nutrition.
A recent analysis published in Frontiers in Nutrition in 2025 suggests that substituting grains with potatoes or other starchy vegetables can lead to significant nutritional deficits. While potatoes provide essential nutrients like potassium and vitamin C, they lack the iron, folate, and broader range of B vitamins found abundantly in grains, especially whole grains.
The study utilized data from the US Dietary Guidelines modelling framework to demonstrate how dietary nutrient intake shifts when grains are excluded. This highlights that while potatoes contribute positively to vegetable intake and offer benefits like fiber and magnesium, they do not offer the same micronutrient density as grains. This nutrient diversity is crucial for overall health.
Experts recommend incorporating both grains and potatoes into a balanced diet rather than swapping them. Diversifying food sources beyond these two staples, including legumes, leafy greens, and fruits, is also advised. Cooking methods and portion control remain important considerations for maximizing the health benefits of potatoes and grains.
