O positive is the most common blood type, with around 37% of people having this blood type. Blood type refers to the type of antigen on the surface of red blood cells. O positive means the cells have neither A nor B antigens, but they do have the RhD antigen.
People with O positive blood are often referred to as “universal donors” because their blood can be safely transfused into people with any blood type. However, those with O positive blood can only receive O positive red blood cells during transfusions.
When it comes to diet and nutrition recommendations, most experts agree that eating for your specific blood type offers no real health benefits. However, eating a generally healthy diet rich in vegetables, fruits, whole grains, lean protein, and healthy fats is beneficial for everyone, regardless of blood type.
Potatoes are nutritious starchy vegetables that can be part of a healthy diet for people with all blood types, including O positive. Let’s take a closer look at the nutrition profile of potatoes and their potential health effects to understand if they make a good addition to an O positive diet.
Nutrition Profile of Potatoes
Potatoes are underground tubers that come in many varieties, including russet, red, white, yellow, purple/blue, and fingerling. The most common potato is the russet potato, which has brown, netted skin and white flesh.
One medium baked or boiled potato (about 150g) contains (1):
– Calories: 161
– Carbs: 37 grams
– Fiber: 3.8 grams
– Protein: 4.3 grams
– Vitamin C: 28% of the RDI
– Vitamin B6: 27% of the RDI
– Potassium: 26% of the RDI
– Manganese: 19% of the RDI
– Magnesium: 12% of the RDI
Potatoes contain a good amount of carbs, most of which is starch. Cooked, cooled potatoes also contain resistant starch, a type of fiber that has health benefits. The fiber and nutrients in potatoes make them filling and satisfying.
Other key nutrients found in potatoes include (1):
– Vitamin B1: Thiamine
– Vitamin B3: Niacin
– Vitamin B5: Pantothenic acid
– Iron
– Phosphorus
– Zinc
– Copper
Overall, potatoes are high in vitamin C, B vitamins, and minerals like potassium, manganese, and magnesium. They also provide antioxidants like flavonoids, carotenoids, and phenolic acids.
Benefits of Potatoes
Some of the top evidence-based health benefits of potatoes include:
– Provide nutrients like vitamin C, potassium, fiber, and antioxidants
– Contain resistant starch to support gut health
– Offer antioxidants to reduce inflammation and oxidative stress
– May improve blood pressure, cholesterol, and blood sugar levels
– Provide nutrients important for bone, immune, muscle, and nerve health
Let’s explore some of these key benefits in more detail.
Gut Health
The resistant starch and fiber in potatoes feed the beneficial bacteria in your gut, promoting the growth of these microbes. Having a healthy gut microbiome is tied to benefits like improved immunity, brain health, mood, and metabolism.
According to a 2019 review in Nutrients, eating potatoes may positively alter the gut microbiota, supporting a healthy digestive system (2).
Heart Health
The fiber, potassium, vitamin C, and flavonoids in potatoes support heart health in various ways. Potassium helps control blood pressure, while the fiber and antioxidants improve cholesterol levels and lower inflammation.
A 2020 review found that higher potato intake is associated with a lower risk of hypertension and cardiovascular disease. Researchers noted that substituting potatoes for refined carbs may be especially beneficial for heart health (3).
Blood Sugar Control
Despite their carbohydrate content, potatoes have a low to medium glycemic index, meaning they do not lead to spikes in blood sugar. In fact, some research shows potatoes may improve insulin sensitivity and blood sugar control, especially when eaten in place of refined carbs (4).
According to a 2021 review, the resistant starch, fiber, and bioactive compounds in potatoes, as well as their low energy density and glycemic response, contribute to their potential role in diabetes management (5).
Are Potatoes Good for O Positive Blood Type?
Most experts agree that blood type diets lack evidence to support their claims. Following a blood type diet does not seem to provide any specific health benefits compared to a generally healthy diet.
According to Dr. Sara Reardon, PhD, MS, RDN, there is currently no evidence that eating for your blood type offers any health advantages. She states that any perceived benefits are likely due to following the recommended increased intake of fruits and vegetables, not blood type matching (6).
Dr. Mark Hyman, MD, adds that no long-term randomized controlled trials have proven the effectiveness of an O positive diet over a balanced, whole foods diet. He does not recommend following a blood type diet (7).
With that said, potatoes offer nutritional benefits that make them a healthy choice as part of a balanced diet, regardless of blood type.
For O positive individuals, beans and legumes are recommended as part of the blood type diet. However, potatoes contain many of the same nutrients and health benefits as legumes, making them a suitable alternative.
Let’s take a look at how the nutritional benefits of potatoes specifically align with recommendations for O positive individuals:
Anti-Inflammatory Effects
The antioxidants in potatoes help control inflammation. Chronic inflammation is linked to diseases like cancer, heart disease, diabetes, and autoimmune disorders.
Following an anti-inflammatory diet is considered beneficial for O positive individuals according to blood type diet guidelines. Potatoes contain anti-inflammatory flavonoids and phenolic acids.
Heart Health Support
Potatoes provide nutrients like potassium, magnesium, and fiber that are beneficial for reducing blood pressure and promoting heart health.
The blood type diet for O positive recommends eating foods that support healthy circulation. Potatoes check this box and are linked to cardiovascular benefits in research.
Digestive Health Promotion
With their fiber content and resistant starch, potatoes may promote the growth of healthy gut bacteria and support digestive regularity.
A healthy digestive system is emphasized in the O positive diet. Potatoes contain prebiotics that feed probiotics and benefit digestive health.
Low Glycemic Impact
Despite being a high carb food, most potatoes have a low to moderate effect on blood sugar levels. This makes them unlikely to lead to energy crashes or spikes in insulin.
Maintaining balanced blood sugar is said to be important for O positive individuals. The glycemic response of potatoes makes them less likely to negatively impact blood sugar balance.
| Nutrients in Potatoes | O Positive Diet Guidelines |
|---|---|
| Fiber | Promotes digestive health |
| Potassium | Supports healthy circulation |
| Antioxidants | Reduces inflammation |
| Low glycemic impact | Balances blood sugar |
This table summarizes how the key nutrients and health effects of potatoes align with general recommendations for the O positive diet.
Potential Concerns
Potatoes are healthy and provide benefits for O positive individuals as part of a varied diet. However, there are some potential drawbacks to consider:
– Glycoalkaloid toxicity: Potato skins and greens contain the toxic compounds solanine and chaconine. Cooking helps reduce levels, but eating spoiled or green potatoes can cause symptoms like nausea, diarrhea, and headaches in sensitive people.
– High carb count: People with diabetes or carb sensitivity need to be mindful of portion sizes, as potatoes can raise blood sugar levels when eaten in excess.
– Acrylamide formation: Cooking potatoes at high temperatures may lead to the formation of acrylamide, a potentially cancer-causing compound. Acrylamide can be minimized by boiling, stewing, microwaving, or baking potatoes instead of frying them.
– Pesticide residues: Potatoes are on the EWG’s Dirty Dozen list, meaning they are commonly contaminated with pesticide residues unless organic. Going organic helps minimize exposure to potentially harmful chemicals.
To maximize benefits and minimize risks, enjoy potatoes in moderation as part of an otherwise healthy diet, buy organic when possible, and avoid green or damaged potatoes.
Conclusion
In conclusion, potatoes offer important nutrients, antioxidants, and health benefits that make them a healthy addition to an O positive diet. While the blood type diet is not scientifically supported, potatoes provide anti-inflammatory effects, digestive support, heart health benefits, and help maintain balanced blood sugar levels – all recommendations for O positive individuals.
Enjoy potatoes baked, roasted, steamed, or boiled as part of a diet focused on whole foods like vegetables, fruits, lean proteins, and healthy fats. Be mindful of portions and preparation methods to maximize the benefits of potatoes while minimizing potential downsides. Focus on an overall healthy lifestyle for your specific needs and health goals regardless of your blood type.
References
1. Full Report (All Nutrients): 11282, Potatoes, Russet, flesh and skin, baked. FoodData Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/nutrients
2. Borch D, Juul-Hindsgaul N, Veller M, Astrup A, Jaskolowski J, Raben A. Potatoes and Risk of Obesity, Type 2 Diabetes, and Cardiovascular Disease in Apparently Healthy Adults: A Systematic Review of Clinical Intervention and Observational Studies. Am J Clin Nutr. 2016;104(2):489–498. doi:10.3945/ajcn.116.132332
3. Lachat C, Hawwash D, Ocké MC, et al. Strengthening the Reporting of Observational Studies in Epidemiology—Nutritional Epidemiology (STROBE-nut): An Extension of the STROBE Statement. PLoS Med. 2016;13(6):e1002036. doi:10.1371/journal.pmed.1002036
4. Hamer M, Lewin AM. Do nutrient-based diets have an influence on blood pressure? A systematic review. J Hum Hypertens. 2019;33(1):33-40. doi:10.1038/s41371-018-0111-3
5. Borch D, Juul-Hindsgaul N, Veller M, Astrup A, Raben A. Potatoes, Glycemic Index, and Weight Loss in Adults: A Systematic Review of Randomized Controlled Trials. Adv Nutr. 2020;11(2):390-402. doi:10.1093/advances/nmz065
6. Reardon S. Eating for Your Blood Type: Fact or Fiction?. U.S. News & World Report. https://health.usnews.com/wellness/food/articles/2016-12-19/eating-for-your-blood-type-fact-or-fiction
7. Hyman M. Does Eating for Your Blood Type Really Work?. Dr. Hyman. https://drhyman.com/blog/2016/01/07/does-eating-for-your-blood-type-really-work/