Are Mashed Potatoes Bad For You?
Short answer
If you take off the peel and eat mountains of mash potatoes drenched in butter, it is quite bad for you. However, a simple serving of 1-2 cups with the peel left on and enjoyed without butter can be rather healthy.
Recommended Alternative
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Potatoes are a great source of fiber and are low in calories. However, when they are mashed, much of the fiber content gets left out and there are more calories per serving - with even more calories being added if you like to add butter to your mash. That said, keeping the peels on the potatoes when you mash them can save much of the fiber content. Fiber is important when it comes to digestive health in that in ensures that stool passes through smoothly without getting caught up in the intestines - something which is a factor in colorectal cancer. Furthermore, since fiber helps reduce the amount of LDL cholesterol in the bloodstream, it is important in the war against heart / cardiovascular disease, also reducing the risks of heart attack and stroke.
Still, mashed potatoes are a good source of both potassium and vitamin B6 (13% and 38% of the daily recommended value per cup, respectively). Potassium is important in regulating blood pressure and acting as a foil to the harmful effects of excess sodium, while vitamin B6 supports metabolism and is a cofactor for hundreds of enzymes.
Overall, if you leave the peel on and limit or cut out the butter, mashed potatoes are good for you - just not quite as much so as eating a whole potato. That said, due to the nature of mashed potatoes being higher in calories, it is easy to eat too much in one sitting and thus increase your risk of gaining unwanted pounds.
Possible long-term side effects
Benefits
- aids metabolism
- helps digestive system stay healthy
- reduces risk of heart disease
- reduces risk of stroke
- reduces risk of heart attack
Our Wellness Pick
(what is this?)
Bob's Red Mill Potato Flakes
- Creamy texture
- Convenient instant preparation
- 16-ounce pack of 4
- Versatile ingredient
- Trusted brand
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Written by Jeff Volling
Published on: 02-22-2016
Last updated: 12-15-2023
Thank you for your feedback!
Written by Jeff Volling
Published on: 02-22-2016
Last updated: 12-15-2023
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