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  50+ Healthy Potato Recipes to Help Lose Weight Potatoes are high in starch and can cause people to gain weight. They are often used to substitute other high calorie foods, such as rice or pasta.   However, this is not always the case. Potatoes can also be a nutritious food that may help you to maintain a normal weight. One medium boiled potato has about 110 calories and provides 5-7% of the DV for Vitamin C, 10% DV for potassium and 8-12% of the DV for fiber, depending on how many servings you eat per day.   Potatoes also have fewer calories than rice or pasta with similar nutrient content, so if it is replacing these types of foods, then it may help you lose weight rather than gain it. People use two main diets to lose weight:  low carb and high carb . Some people feel that low carbing is the best for weight loss associated with a lower insulin level. This means that the body does not store as many fats as it would if more carbohydrates were available....