Are Potatoes Gluten-Free? Nutritional Chart & 12 Benefits

Potatoes in their raw form do not contain any gluten.

Raw potatoes are gluten-free and suitable for people with celiac disease (an autoimmune digestive disease that affects the small intestine's ability to absorb nutrients from the food), gluten-intolerant people, and individuals with special dietary needs.

Potatoes are versatile starchy vegetables that are gluten-free in all their varieties and can be eaten in many ways, ranging from simply mashing boiled or roasted potatoes with added flavors to French fries, salads, baked potatoes, and casseroles.

Potatoes with intact skin are low-calorie, complex carbohydrates with a solid dose of fiber and vitamin C.

Can potatoes become contaminated with gluten?

You need to be cautious in case of cross-contact or if any additional ingredients are used that may contain gluten, which may make potatoes no longer safe for people with celiac disease. This can occur when:

In a restaurant, potatoes are boiled in water that once boiled gluten-rich food such as pasta.
A gluten-containing sauce was added to the potato recipe.
Same pots, pans, knives, and cooking surfaces are used without thorough cleaning.
Porous surfaces such as wooden utensils or cutting boards can have gluten trapped in the cracks.

What is a gluten-free diet?

A gluten-free diet excludes all products that contain gluten.

This diet is currently the only treatment for people with celiac disease and those living with non-celiac gluten sensitivity.

Gluten is a type of protein found in wheat, rye, barley, and other grains that plays several roles in foods, such as providing structure, texture, protein, and flavor.

Who should avoid gluten?

People with celiac disease, those who are gluten-intolerant, those with restricted diets, and those who are looking to reduce the amount of gluten consumption in their diet because of their personal choice are the ones who want their diets to be gluten-restricted.

It is not as if gluten is a bad thing for people without intolerance; it is a part of the nutritional package of healthy foods such as whole grains. Instead, try dropping refined foods that have gluten in them (often used to bulk them out or make them taste better) as it will help better.

What is gluten intolerance?

Gluten intolerance, sometimes referred to as non-celiac gluten sensitivity, is a set of uncomfortable symptoms that a person experiences after consuming gluten.

The severe form of gluten intolerance is an autoimmune condition called celiac disease that is estimated to affect approximately one percent of the population and about 1 in every 141 Americans although many cases remain undiagnosed.

Common symptoms of gluten intolerance may include:

Alternating constipation or diarrhea
Excessive bloating
Headaches
Joint pains
Stomachache
Fatigue
Unexplained mood changes
Lack of ability to think clearly (brain fog)

How is gluten intolerance diagnosed?

There are no specific laboratory tests or biomarkers to formally diagnose gluten intolerance or non-celiac gluten sensitivity. It can only be subjectively diagnosed by self-reported information.

Blood and/or skin prick tests or an upper endoscopy procedure (if needed): To rule out a wheat allergy and celiac disease
Following an elimination diet: The healthcare provider assesses symptoms after removing gluten from your diet for a while and then reintroduces gluten to monitor your reaction

3 foods to avoid on a gluten-free diet

Three foods to avoid on a gluten-free diet include:

Grains: Any food that contains wheat, barley, rye bulgur, durum, graham, kamut, spelt, farro, and semolina
Gluten-containing foods: Bagels, bread, cakes, candy, cereals, crackers, cookies, dressing, flour tortillas, gravy, ice cream cones, licorice, malts, rolls, pretzels, pasta, pizza, pancakes, sauces, stuffing, soy sauce, veggie burgers, vegetarian bacon/vegetarian chicken patties, and waffles
Foods with hidden sources of gluten: Ale, beer, bleached flour, bran, bread flour, brewer’s yeast, brown flour, brown rice syrup (unless labeled gluten-free), couscous, dextrin (unless the source is gluten-free), farina, hydrolyzed vegetable (wheat) protein, gluten flour, granary flour, groats, harina, malt, malt extract, malt syrup, malt vinegar, matzo, modified starch, orzo, seitan, self-rising flour, smoke flavoring, soy sauce, triticale, wheat germ, white flour, whole meal flour, and vegetable gum

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What foods are safe to enjoy on a gluten-free diet?

Many foods are naturally gluten-free, including milk, butter, cheese, fruits and vegetables, fresh meats, fish, poultry, eggs, beans, legumes, nuts, seeds, corn, quinoa, and rice.

Other gluten-free alternatives include:

Amaranth
Brown, white, and wild rice
Arrowroot
Bean flours/pasta such as garbanzo, black bean, or lentils
Brown rice or flour
Buckwheat
Casava flour
Carob flour
Cornmeal or cornstarch
Kasha (roasted buckwheat kernels)
Kuzu root and taro root
Masa flour and montina flour
Millets
Nut flour (almond and pecan)
Pea/lentil flour and potato flour
Quinoa flakes
Rice bran
Sago flour, sorghum flour, tapioca flour, teff flour, and coconut flour
Yam/sweet potato flour

12 surprising health and nutritional benefits of potatoes

Twelve surprising health and nutritional benefits of potatoes include:

Potato in itself is fat and cholesterol-free.
It is low in sodium.
It is a good source of fiber, which can help lose weight by keeping you full for longer.
It helps prevent heart disease by keeping cholesterol and blood sugar levels in check.
Potatoes are full of antioxidants that help prevent diseases.
They are enriched with vitamins that help the body function properly.
They contain a special type of fiber called resistant starch that has the health benefits of both soluble fiber and insoluble fiber.
The soluble fiber in potatoes acts as a prebiotic that is for good bacteria in the large intestine and improves gut health.
Insoluble fiber can prevent or treat constipation and irritable bowel syndrome.
Potatoes are packed with antioxidants, which are compounds that fight free radicals from causing damage to the cells.
They are a great source of potassium and magnesium that can help reduce blood pressure, protect the heart, and reduce the risk of a stroke.
One unskinned potato can provide:
- Almost 40 percent of the recommended daily value of vitamin C.
- Approximately half the vitamin B6 daily.
- More potassium than a banana.

Nutritional information on potatoes

One medium-sized potato contains the following:

Table. The nutritional content of potatoes (one medium-size) Nutrient Amount

Calories
265

Protein
6 grams

Carbohydrates
61 grams

Fiber
4 grams

Sugar
5 grams

Fats
0 grams