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Potatoes have a bad reputation as many people think they will gain weight from eating too many. I love potatoes and eat them almost every day. That’s why I thought it’s about time to tell you about the great health benefits that potatoes come with. In fact, it is an amazing weight loss food as long as you prepare it right.

  1. Steam or cook your potatoes for 25 minutes without using any salt.
  2. Don’t use any oil or salt no matter how you want to prepare them :-).
  3. Eat them once they have cooled down. This makes a huge difference in the way the body digests them. -> The starche of cold potatoes can’t be turned into fat no matter how many you eat.
  4. Buy organic if possible. They taste much better and you are save to eat the skin as well.


Low in Calories

Potatoes have 77 kcal / 100gr which makes them the perfect weight loss food.

Zero Fat

Potatoes contain zero fat, zero cholesterol and zero sodium, so there is no chance they will ever make you fat.

High in Protein

Although potatoes only contain 2% of protein, the essential amino acids of these 2% protein are in the perfect ratio for our body to absorb and therefore will be 100% usable for us.

Animal protein sources, such as meat, which have almost 50% of protein,  have an unbalanced ratio of amino acids and are therefore not nearly as usable for our body as plant based protein sources.

High in Potassium

Potatoes are considered to be one of the best foods with potassium and contain more potassium than a banana. Potassium is essential for our body as it is part of every body cell, especially important for our muscles cells. That’s why potassium rich foods like potatoes and bananas make the best fitness foods.

High in Vitamin B6 / C

Vitamin B6 is part of the protein- and energy metabolism, which is very important in order to have enough energy to workout and to achieve great fitness results. Potatoes are full of Vitamin B6 and Vitamin C, which supports our immune system and helps to prevent cell damage.

High in Iron

Many people these days have an iron deficiency. Especially for us women it is important to eat iron rich foods as we loose iron through our monthly period. Potatoes are a great source of iron as one medium sized potato provides us with 6% of the daily recommendation dose.


I hope you find these information helpful and will no longer hold yourself back form eating potatoes :-). Just keep an eye on how you prepare them and don’t use any oil or salt and you are will get all the amazing benefits they come with.

I love to add potatoes to my salads, curries and soups as they are soooo satisfying and filling and will never disappoint you. 🙂


Laura April 9, 2018 Reply

Besides sweet potatoes, what kind of potatoes dontoubwatband recommend?

Thank you

    Caroline Deisler April 11, 2018 Reply

    Hi Laura

    I love all kinds of potatoes as long as they are organic. :-))

    xx Caroline

chanel1403 January 9, 2018 Reply

Hey , wie werden die Kartoffeln so wie auf deinem Bild oben ? Ich habe sie 30 min in den Ofen.. aber sie haben gar keine knusprige Schicht 🙁 also sehen gar nicht so aus wie deine ? Hast du sie vorher gekocht ? Oder roh in den Ofen ? Liebe Grüße 🙂

    Caroline Deisler January 11, 2018 Reply

    Hi liebes
    die Kartoffeln auf dem foto habe ich in einem steam Ofen gemacht da werden die sooo gut:):) in London habe ich auch einen ganz normalen Ofen und da werden sie auch super aber koche sie auch gern ganz normal und mach dann die Haut ab.

    Hoffe das hilft dir weiter
    xx Caroline

Denika March 18, 2017 Reply

Hi Caroline,
If you want to lose weight eating sweet potatoes, can you eat as many as you like? Also, is it healthy to fry them in coconut oil to change it up?

    Caroline Deisler March 20, 2017 Reply

    Hi Denika,
    you can definitely eat as many as you want, however, I would really recommend to cut out oil from your diet and to simply steam them. Eating a low fat diet (especially cutting out processed fats like oil) helps to lose weight and you don’t have to restrict your carbs at all. :-)) I LOVE to steam organic sweet potatoes, let them cool down a bit and then add then to a large green salad with lots of tomatoes, finely sliced cucumber and 1/2 an avocado. Tastes really yummy:-))
    Hope that helps!:)
    Have a lovely Monday.
    xx Caroline

Kaiting March 12, 2017 Reply

Hi there! 🙂 I really love to eat French fries but fries are really really unhealthy and fattening… so I was just wondering if I could make my own fries that’s as healthy as possible haha. What do you think of cutting up potatoes into strips and baking them in the oven with no salt no oil? Will that be fattening? 🙁

    Caroline Deisler March 20, 2017 Reply

    Hi Kaiting,
    so sorry for my late response. Oven baked potato wedges are AMAZING and the perfect healthy alternative to regular french fries. You can eat as many as you like every day and don’t have to worry about calories at all! No salt/ no oil baked potatoes really are the perfect dinner on a high carb vegan diet and are so satisfying as well. Try to add a large green salad to your dinner to get your greens in. 🙂 I love potatoes and have them almost every day lately. Plain steamed/ baked potatoes have zero fat and therefore will never make you fat. 😉 Hope that helps!
    Have a lovely Monday!
    xx Caroline

Becky March 2, 2017 Reply

Eine Frage: Wieso kann die Stärke von kalten Kartoffeln nicht in Fett umgewandelt werden? Klingt schon fast zu gut um wahr zu sein! :))

    Caroline Deisler March 5, 2017 Reply

    Hi Becky, bei kalten Kartoffeln wird ein Teil der Stärke in den unverdaulichen Ballaststoff Inulin umgewandelt und kann deshalb nicht in fett umgewandelt werden. 10-15 min abkühlen nach dem kochen reicht da schon. :-)) Und am besten nicht salzen:).
    xx Caroline

Lara February 8, 2017 Reply

Quick Q: Wie machst du die kartoffeln so? Bei mir werden immer entweder knusprig und trocken oder matschig aber saftig. Die auf dem Bild sehen so gut aus!

    Caroline Deisler February 8, 2017 Reply

    Hi Lara,
    ich habe die Kartoffeln 30 Minuten bei ca 190 grad im Ofen gehabt. :-)) Die sind von innen schon eher trocken aber ich find es super lecker so :-)) steamed potatoes werden eher saftiger. Manchmal hängt es auch von der Sorte der Kartoffeln ab. 🙂
    xx Caroline

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