Eating Potatoes Might Help You Live Longer

Whether mashed, baked, or roasted, potatoes have long been a pantry staple. But now, researchers say the humble potato might offer more than just comfort food it could contribute to a longer life, especially when cooked the right way.

A new study published in the Journal of Nutrition followed over 77,000 adults in Norway for more than 30 years and found that those who ate more potatoes specifically boiled ones had a lower risk of early death compared to those who ate fewer.

The Case for Potatoes

Potatoes often get a bad rap for being starchy and calorie-dense, but they’re actually packed with nutrients. A medium russet potato (about 175 grams) offers:

• 620 mg of potassium more than a banana

• 3 grams of fiber, especially when eaten with the skin

• Vitamin C and B6, as well as antioxidant-rich phenolic compounds

• Resistant starch, which acts like fiber and supports gut health³

“When potatoes are cooked, cooled, and then reheated, they develop resistant starch that benefits digestion and blood sugar regulation,” explains Lisa Andrews, RD, of Sound Bites Nutrition.

Still, not all potatoes are created equal at least in how they’re prepared. According to the study’s lead author, Erik Kristoffer Arnesen, PhD candidate at the University of Oslo, the data only reflected boiled potato consumption, which was most common in the 1970s and 1980s in rural Norway.

What the Research Found

Here’s what the researchers discovered over three decades of follow-up¹:

• People who ate at least 14 boiled potatoes a week had a 12% lower risk of all-cause death compared to those eating six or fewer.

• Each additional 100 grams of potato per day (just over half a medium potato) was associated with a 4% lower mortality risk.

• Benefits were also observed for cardiovascular disease, ischemic heart disease, and heart attack risk.

Importantly, these results don't suggest potatoes are a magic bullet for health or longevity. Rather, they counter the idea that potatoes should be avoided entirely especially in their whole, unprocessed form.

The Catch: Cooking Method Matters

Boiled potatoes were the star of this study, but that doesn’t mean fries and chips offer the same benefits. In fact, frying potatoes introduces acrylamide, a chemical formed at high temperatures that’s considered a probable human carcinogen.

“Potatoes have often been lumped in with less healthy foods, mostly due to how they’re prepared,” says Arnesen. “The benefits we observed are likely due to the whole food itself not versions high in oil and salt.”

To get the most out of your potatoes:

• Boil or steam them to preserve nutrients and avoid acrylamide

• Roast with olive oil and herbs instead of frying

• Bake and top with Greek yogurt and veggies for a nourishing meal

• Chill them before eating to increase resistant starch levels (great for potato salad!)

Are Potatoes a Longevity Food?

While vegetables like leafy greens, berries, and cruciferous veggies tend to dominate longevity diets, potatoes deserve a place at the table especially when they’re minimally processed and part of a diet rich in whole foods.

As with most nutrition science, moderation and preparation are key. Boiled potatoes can be a smart addition to your meals, offering satisfying fiber, energy-supporting carbohydrates, and important micronutrients.

And while more research is needed to determine how other cooking methods (like baking or roasting) stack up in terms of long-term health, this study suggests that it’s time to reconsider the spud.

What This Means for You

Potatoes are far from a guilty pleasure they're a nutrient-rich, filling vegetable that can support a healthy lifestyle. When boiled or steamed and paired with a balanced diet, they may even contribute to a longer life. Just skip the fryer and stick with simple, whole-food preparations to reap the full benefits.

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