Is It Safe To Eat Potatoes During Pregnancy?

Nutritional Profile of Potato

Potatoes are one of the staple foods in every household. They can be quickly cooked and taste differently in various forms. Here, let us discuss more about the nutritional profile of the ever-loved potato (1):

Nutrients	Value
Energy	79 Kcal
Water	78.6 grams
Protein	2.14 grams
Total Lipid (fat)	0.08 grams
Ash	1.13 grams
Carbohydrates	18.1 grams
Fiber	1.3 grams
Sugars	0.62 grams
Sucrose	0.13 grams
Glucose	0.25 grams
Fructose	0.23 grams
Starch	15.9 grams
Calcium	13 mg
Iron	0.86 mg
Magnesium	23 mg
Phosphorous	55 mg
Potassium	417 mg
Sodium	5 mg
Zinc	0.29 mg
Copper	0.103 mg
Manganese	0.157 mg
Selenium	0.4 µg
Vitamin C	5.7 mg
Thiamin	0.082 mg

Is it Healthy to Eat Potatoes During Pregnancy?

Potatoes are healthy to consume as long as they are cooked properly and consumed in limited quantities. Even though potatoes are a healthy food, pregnant women should eat them with other sources of vitamins and minerals. It makes sure the mother and unborn baby are getting the necessary nutrients. During pregnancy, potatoes can be safe and beneficial if consumed in moderation and as part of a nutritious, well-balanced diet rich in nutrient-dense foods.

Because they are high in iron and folate, leafy greens like spinach, avocado, and kale are great whole foods to eat with potatoes while you are pregnant. You can also eat lean meats, like chicken and fish, with potatoes

Is It Safe to Consume Raw or Undercooked Potatoes While Pregnant?

Women who are pregnant shouldn’t eat potatoes that are raw, sprouted, green, or barely cooked because they contain solanine.  Solanine is a poison that can cause stomach problems and headaches (2). Also, germs that are bad for you, like E. coli, can be found in raw potatoes. This can put both the mother and the growing baby at risk. Before you eat the potatoes, make sure they are clean, cooked well, and free of germs that could make you sick.

What Are Green Potatoes? Can They Be Consumed During Pregnancy?

Potatoes are grown underground. However, sometimes they come out of the ground. Solanine is a natural toxin found in certain nightshade plants, including potatoes. When potatoes are exposed to light, they can turn green (3). This green coloration is often an indication of increased solanine levels.

Solanine is concentrated in the green parts of the potato, such as the skin and any sprouts that may have developed. Consuming high levels of solanine can lead to symptoms of solanine poisoning, which may include nausea, vomiting, stomach cramps, diarrhea, and headaches. Prolonged side effects of solanine poisoning could impact the normal development of pregnancy and the health of the fetus.

Top 12 Benefits of Eating Potatoes During Pregnancy

Potatoes encompass a bundle of nutrients that are essential for a healthy pregnancy. Well-cooked potatoes are beneficial for a pregnant woman.

There are twelve solid arguments in favor of eating potatoes when pregnant:

1. Rich in Folate

Neural tube defects (NTDs) rank as the second most prevalent category of severe birth defects, following cardiac abnormalities (4). Folate is a naturally formed vitamin that is commonly referred to as B9. Potatoes are rich in folate. Also, it was found that the skin of potatoes bears approximately 30% higher folate concentrations than the flesh (5). The intake of folate during pregnancy is important for preventing NTDs in babies (6). Thus, consuming potatoes in the early stages of pregnancy may contribute to preventing NTD. 

2. Reduces Acidity and Gas

An investigation was conducted to assess the potential therapeutic attributes of the common potato. More specifically, the study looked at how well freshly squeezed potato juice could help people with dyspeptic symptoms like acid reflux, dyspepsia, and other similar problems (7). This traditional remedy for gastrointestinal complaints has been discovered to be highly effective. Pregnant women are prone to digestive issues and they can benefit from potatoes. 

3. Promotes Healthy Weight Gain

It is essential to maintain a balanced weight gain during pregnancy. Potatoes can help you gain a healthy weight, especially if you are underweight. Because potatoes are rich in carbohydrates, they are intended to promote healthy weight gain (8). Be sure to eat well-cooked potatoes. Optimal when accompanied by a healthy fat (like butter) and a significant quantity of protein. 

[Read: Carbohydrates During Pregnancy]

4. It is Gluten-Free and Fights Against Cholesterol

There are both soluble and insoluble fibers in potatoes. The consumption of soluble fiber has been associated with reduced levels of blood glucose and cholesterol (9).

Gluten is a protein that is present in rye, barley, and wheat, among others. Gluten may cause severe symptoms in gluten-allergic people. Some symptoms include stomach discomfort, diarrhea, constipation, bloating, and skin rashes. Potatoes don’t contain gluten by nature, which is good for pregnant women who are allergic to gluten. 

5. Improves Immunity

A strong immune system helps pregnant women battle various infections and allergies. It is found that potatoes can contribute to improving immunity (10).

6. Lowers the Risk of Cardiovascular Diseases

As long as they’re not deep-fried, potatoes can be good for your heart. They’re rich in potassium, which can help lower blood pressure, and they’re high in fiber, which can lower the risk of heart disease (11). Potatoes contain flavonoids (12). Flavonoids are very effective in managing blood pressure (13) and are thus highly beneficial during pregnancy.

7. Cures Puffy Eyes

You may find that your eyes are puffy during pregnancy. It is a very common phenomenon, and potatoes help greatly in overcoming the undereye bags. Take a raw potato, grate it, and apply it to the eyes for 10–15 minutes. It helps cool down the eyes and relieve swelling.

8. Helps Fetal Development

Potatoes are rich in iron, calcium, and potassium. These minerals are essential for the growth and development of the fetus. Hence, including potatoes in the pregnancy diet may help with fetal development.

9. May Help Reduce Pregnancy Complications

Potatoes are a good source of vitamin C. The vitamin C in the potatoes helps reduce pregnancy complications like pre-eclampsia, maternal anemia, and intrauterine growth restriction (14).

10. Provides Abundant Energy

During pregnancy, you need to have a lot of energy. As you eat carbs, your body converts them into glucose. Every cell, tissue, and organ in your body gets its energy from glucose, also known as blood sugar.  Potatoes are a great source of complex carbohydrates (15). Eating potatoes during pregnancy, therefore, helps boost the energy level. However, it is essential to understand that pregnant women, especially those who are obese, need to exercise caution, as the excess carbs may add to the excessive weight.

11. May Contribute to Fiber Needs

Potatoes are moderately high in fiber content. When consumed regularly, they can provide us with the daily fiber requirement of the body. The potato skin comprises a significant percentage of the total fiber from the potato. They contain higher levels of insoluble fiber (16).

12. May Contribute to Fetal Growth

Glucose is an essential energy requirement for the fetus. Adequate glucose levels are necessary to maintain normal fetal growth and metabolism (17). Potatoes are rich in glucose.

[Read: Eating Turnips During Pregnancy]

Healthy Ways to Include Potatoes in Your Pregnancy Diet

Here are some of the healthy ways to cook and consume potatoes during pregnancy:

• Steamed potato
• Baked potato (without cheese)
• Stewed potato
• Potato soup
• Mashed potato
• Potato salad

Side Effects of Eating Potatoes During Pregnancy

During pregnancy, every food that you consume needs to be looked into and considered carefully. Too much of any food may lead to several side effects. For example, rotten potatoes can cause food poisoning in expecting mothers. Let’s learn about the side effects of eating potatoes during pregnancy.

1. Gastrointestinal Issues

Green potatoes have a lot of glycoalkaloids, alpha-solanine, and other harmful chemicals that can make you sick with diarrhea, vomiting, and other problems. Prolonged gastrointestinal issues can adversely affect the healthy progression of pregnancy.

[Read: Diarrhea During Pregnancy]

2. Congenital Abnormalities

Consuming too many green potatoes can cause potential defects like neural tube defects in newborns (18). If a pregnant woman is a potato lover and consumes potatoes in abundance, then it can lead to a fetal anomaly as potatoes contain high amounts of alkaloids.

3. Gestational Diabetes

Potatoes have a high glycemic index, which means they can cause a rapid increase in blood sugar levels. This may be a concern for women with gestational diabetes. A potato-rich diet during pregnancy can trigger gestational diabetes in pregnant women (19). Babies who are born to women with gestational diabetes are more likely to be larger, have difficulty breathing, and stillbirth.

4. Type 1 Diabetes in Babies 

It is believed that the chances of type 1 diabetes in babies are high if their mothers eat a potato-rich diet and other tuberous vegetables during pregnancy. 

5. Nutrient Imbalance

Relying too heavily on potatoes as a primary food source may lead to nutrient imbalances, as they do not provide all the essential nutrients needed for a well-rounded diet.

6. Risk of Processed Potatoes

Potatoes are largely consumed in processed forms like potato chips and french fries. Maternal health is very important to keep mothers away from unnecessary health complications during pregnancy. Studies have proved that the consumption of processed foods like chips has greatly affected the quality of maternal health and diet (20).

How to Select and Buy Good Potatoes?

• Always select fresh potatoes. If possible, buy potatoes from organic farms or shops that sell organic vegetables.
• Wash the potatoes properly before cooking.
• Select firm, well-shaped, and blemish-free potatoes.
• Select potatoes without black spots.
• Never use green, sprouted potatoes.
• Don’t use potatoes if they start to get rotten, even in a small area.
• To minimize the risk of solanine poisoning, it’s recommended to store potatoes in a cool, dark place.

Therefore, whether potatoes are safe or not depends on the way you cook and consume them, and also, very importantly, the number of potatoes you consume. Be careful and avoid overeating it during pregnancy to reap maximum benefits. Potatoes, particularly organically farmed ones, are good substitutes for rice and cereal when it comes to satisfying dietary requirements during pregnancy.

FAQ’s

1. Are Green Potatoes Healthy During Pregnancy?

Potatoes are meant to be underground. They get a green color when they come above the ground. These are not safe or healthy, pregnant or not.

2. Can Eating Potatoes While Pregnant Help the Fetus?

Potatoes are rich in folate. This is important for healthy cell growth and functioning in the fetus. So eating potatoes may help with fetal development.

3. Can Eating Potatoes While Pregnant Cause Gestational Diabetes?

The starch found in potato spud causes a sharp hike in your blood sugar levels. Regular consumption of potatoes can increase your sugar levels. This can cause gestational diabetes in some women.

4. Why do Pregnant Women Crave For Potatoes?

Pregnancy can cause many food cravings. These can be foods the woman generally likes or even hates. Craving for potatoes might indicate high hormonal levels.

References

1. Potatoes, russet, flesh and skin, raw (Includes foods for USDA’s Food Distribution Program) – [https://fdc.nal.usda.gov/fdc-app.html#/food-details/170027/nutrients]
2. A challenging case of suspected solanine toxicity – [https://pubmed.ncbi.nlm.nih.gov/36387661/]
3. Solanine – [https://www.sciencedirect.com/topics/neuroscience/solanine]
4. Neural Tube Defects – [https://www.sciencedirect.com/topics/nursing-and-health-professions/neural-tube-defect]
5. Determination of folate concentrations in diverse potato germplasm using a trienzyme extraction and a microbiological assay – [https://pubmed.ncbi.nlm.nih.gov/17419642/]
6. Neural Tube Defects, Folic Acid and Methylation – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3799525/]
7. Efficacy and tolerability of potato juice in dyspeptic patients: a pilot study – [https://pubmed.ncbi.nlm.nih.gov/16360927/]
8. Food intake and gestational weight gain in Swedish women – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4811841/]
9. Let’s Talk About Potatoes – [https://noahhelps.org/lets-talk-about-potatoes/]
10. Potato freeze-thaw solution enhances immune function and antitumor activity in vivo [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5661393/#b4-ol-0-0-6970]
11. Potato nutrients can help reduce sodium retention and may help reduce the risk of hypertension – [https://www.eurekalert.org/news-releases/608879]
12. Genetic Diversity and Health Properties of Polyphenols in Potato – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9030900/]
13. Efficacy of flavonoids in the management of high blood pressure – [https://pubmed.ncbi.nlm.nih.gov/26491142/]
14. Vitamin C supplementation in pregnancy – [https://pubmed.ncbi.nlm.nih.gov/26415762/]
15. The Carbohydrate Advantage – [https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage]
16. Potato peel waste-its nutraceutical, industrial and biotechnological applacations – [https://www.aimspress.com/article/doi/10.3934/agrfood.2019.3.807?viewType=HTML]
17. Placental-Fetal Glucose Exchange and Fetal Glucose Metabolism – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1500912/]
18. Maternal periconceptional consumption of sprouted potato and risks of neural tube defects and orofacial clefts – [https://nutritionj.biomedcentral.com/articles/]
19. Risk of Gestational Diabetes Mellitus During Pregnancy Due to Overconsumption of Potato During Pre-Pregnancy: A Review – [https://www.researchgate.net/publication/346859746]
20. Maternal Consumption of Ultra-Processed Foods-Rich Diet and Perinatal Outcomes: A Systematic Review and Meta-Analysis – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9370797/]

Read Also: 8 Benefits Of Eating Cauliflower During Pregnancy