Potatoes and Glycoalkaloids

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Potatoes and Glycoalkaloids

19 Nov 2022

Disclaimer

Glycoalkaloids in potatoes are definitely a concern. Are Sprouted Potatoes Safe to Eat? (Poison Control) explains:

Potatoes contain two kinds of glycoalkaloids, both natural toxins, called solanine and chaconine. Exposure to light greatly increases the formation of chlorophyll and glycoalkaloids.

Where are glycoalkaloids found in potatoes? The same article explains:

The entire potato plant contains glycoalkaloids, but the highest concentration is found in the leaves, flowers, "eyes," green skin, and sprouts. The lowest concentration is found in the white body of the potato.

The eyes and green parts of potatoes are routinely removed by chefs and cooks. However, potato skins are often retained. And it's a good idea to eat the skins because they are rich in micronutrients! For example, 88% of iron in potatoes is found in the skin! But how many potato skins may we eat before glycoalkaloids become a concern?

(2022) The Healthiest Type of Potato

(6 mins) Transcript. Dr Greger's summary: "Are yellow-fleshed potatoes healthier than white? And, what about the glycoalkaloid toxins?" An excerpt:

But what about the toxic glycoalkaloid compounds in potatoes? The toxic human dose starts around 2-5 mg/kg of body weight, and the lethal dose is not too far behind. But the average amount of total glycoalkaloids in most potatoes, however, is less than 100 mg/kg. So, at the average American weight of 180 pounds, a toxic dose is like four to nine pounds of potatoes. What happens when you approach that? It's possible you can get nausea, vomiting, or diarrhea that could be easily confused with something like gastroenteritis or food poisoning.

Some people can start to get sick at just 1.25 mg/kg of body weight, or even 1 mg/kg. That would only be about two pounds of potatoes at the average American weight.

It's also possible they could start accumulating if you eat them day in and day out. But what about those people who go on a fad potato diet and eat three or four pounds a day? They can do that without risking getting sick only if they peel their potatoes, which removes nearly all of the glycoalkaloids.

(2009) Toxins in Cooked Potatoes?

(2 mins) Transcript. This is an old, short video from 2009. Dr Greger updated information about glycoalkaloids in later videos, and in his 2021 webinar on potatoes.

Potato Diet

If we eat small amounts of potatoes daily with their skin (like most people do), we're well under the UL (Upper Tolerable Limit) for glykoalkaloids. But what about those following the Potato Diet or Potato Hack for weight loss in which we eat unusually large quantities of potatoes for several days? If we plan to eat so many potatoes daily, Dr Greger recommends peeling potato skins (see video above). But there's another idea!

Sweet potatoes & yams! When we follow a Potato Diet, we may consume sweet potatoes and yams instead of potatoes! :) Even though the word 'potato' is used in The Potato Diet, the underlying philosophy allows for sweet potatoes & yams too! The diet may be seen a "Starch Rich Tubers Diet". If I were following the Potato Diet, I would consume sweet potatoes and yams instead of potatoes. That way, I won't have to worry about glycoalkaloids.

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