Updated on - 03 Feb 2026
Potatoes are a staple food in many households and a common part of balanced meals. However, when it comes to gaining weight in a healthy manner, you might wonder whether potatoes can help play a positive part. This blog offers insights into how potatoes might support weight gain, their health advantages and risks, whether all kinds of potatoes are equally helpful and how they fit into the overall diet.
Potatoes for weight gain
People often eat potatoes to gain weight, as they are rich in carbohydrates and calories. However, when eaten in moderation, potatoes do not directly cause weight gain. The way they are cooked makes a major difference. Deep-frying or cooking them with oil, butter or margarine can increase fat content, while boiling or steaming them keeps them healthier.
In addition to being filling, potatoes are also highly nutritious. They are a good source of vitamin C and fibre, which support immunity and digestion. However, they have a high glycaemic index, meaning their starch is quickly converted into glucose and absorbed into the bloodstream. This can cause a rapid rise in blood sugar and insulin levels, potentially increasing the risk of diabetes if consumed in excess.
Are all types of potatoes good for weight gain?
Not all potatoes have the same impact on weight gain. While all varieties contain carbohydrates and calories, their nutritional value differs slightly.
White and russet potatoes are high in starch and calories, making them effective for weight gain when eaten in moderation. Red potatoes provide slightly fewer calories but offer more potassium and antioxidants. Sweet potatoes are a healthier choice, rich in fibre and vitamin A, supporting steady, healthy weight gain without sharp sugar spikes. Baby potatoes, however, have less starch and are less effective for this purpose.
For healthy results, eat boiled, baked or steamed potatoes instead of fried ones, and pair them with protein-rich foods like paneer or lentils.
Health benefits and risks of eating potatoes
Here are the health benefits and risks of eating potatoes:
The benefits
- Potatoes are nutrient-rich for a starchy food. A medium-sized skin-on potato offers fibre, vitamin B6, vitamin C and potassium.
- They are satisfying and filling, which means you might feel more comfortable consuming larger portions or incorporating them into meals easily than other food items.
- For those who need to increase their calorie intake (for instance, post-illness or under-nourishment), potatoes can be an affordable way to boost energy.
The risks
- Due to their high GI and the way they are cooked, frequent consumption of potatoes, particularly the heavily processed and fried ones, has been linked to type 2 diabetes.
- If one relies mostly on potatoes for calories, but neglects protein, healthy fats, fibre and micronutrients, the weight gained may be less healthy (fat gain rather than muscle mass or functional weight).
Role of balanced diet and health insurance in maintaining well-being
If you’re intentionally trying to gain weight, you should not just keep your focus on one food (such as potatoes) but on the overall quality of the diet. This means you should pair the potatoes with proteins (tofu, eggs, fish, chicken, pulses, legumes), healthy fats (olive oil, seeds, nuts) and vegetables. You can pair potatoes with chapati and dal, mixed vegetables or a protein-rich milkshake. This balanced approach supports metabolism, helps build muscle and keeps your energy levels steady.
Beyond good nutrition, maintaining well-being also means being prepared for unexpected health issues that might interrupt your progress. If you’re working towards weight gain or recovery after illness, regular check-ups, dietary consultations and possible medical treatments can become part of your journey. A health insurance policy ensures financial support for hospital stays, doctor visits and prescribed care, allowing you to stay focused on your health goals. You can choose an individual health insurance plan or one that includes your family, based on your needs and lifestyle.
Conclusion
Potatoes can be a helpful part of a healthy weight gain plan, particularly if you pick the correct type of potato, cook them properly and then pair them up with healthy fats and proteins. However, they’re not a standalone solution. The way they’re prepared and the broader diet context matter a lot. If you want to gain weight in a healthy manner, which means increase the muscle mass, functional strength and even general vitality, keep the potato portions moderate.
While you focus on taking care of your health, you should not forget to safeguard yourself with the correct health insurance cover. Receive personalised health insurance advice by filling out the form on this page.
FAQs
1. Is it possible to gain weight just by consuming lots of potatoes?
Eating large amounts of potatoes may increase your calorie intake, but that does not guarantee healthy weight gain. Without adequate protein, healthy fats, vegetables and exercise, the weight gained may be more fat than muscle.
2. Are sweet potatoes better than the regular ones for weight gain?
Sweet potatoes do provide many nutrients and might have a slightly lower GI than some regular potatoes, but when it comes to weight gain and calorie intake, both the sweet and regular potatoes can work.
3. How often should I eat potatoes when I am trying to gain weight?
You should include potatoes a few times per week as part of meals aimed at gaining weight. However, make sure that your meals also contain proteins, healthy fats and vegetables.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.