- Baked or roasted potatoes could help people with type 2 diabetes maintain healthy blood sugar levels and reduce waist size, according to a new study.
- The study compared baked potatoes to another carbohydrate, an equal amount of white rice.
- Experts warn that fried potatoes in any form are unhealthy and that how you cook them matters.
There are more 4,000 varieties of potatoes Nutrient-packed vegetables around the world, new research shows that when properly prepared, these compact vegetables can help people with diabetes lose weight and maintain healthy blood sugar levels.
Compared to a control group that consumed the same amount of white rice, people who ate baked potatoes had slightly lower fasting blood glucose levels, waist circumference, and resting heart rate, as well as improved body composition.
The principal investigator of this study is Neda Akhavan, PhD, RDAssistant Professor, Department of Kinesiology and Nutritional Sciences, University of Nevada.
All 24 participants had type 2 diabetes.
Half of the subjects were given 100 mg of baked potato, containing 20 grams of carbohydrate. Subjects were asked to eat the baked potato with the skin on as a snack or meal accompaniment every day for 12 weeks. Subjects were instructed not to fry the baked potato.
The remaining participants were given white rice, which contained the same amount of carbohydrates and calories.
Participants were allowed to add up to half a tablespoon of butter to their snacks and side dishes, as well as add herbs and spices according to their preference.
It is important to note that the results of this study have not yet been published in a peer-reviewed journal. The Potato Research and Education Alliance was also a collaborator.
Potatoes are often thought of as an unhealthy food, but that could often be true depending on how you prepare them.
For example, French fries and potato chips are all fried foods. Michelle Roosenstein, MS, RD, CDCESA preventive heart nutritionist from EntirelyNourished.com explained how the frying process turns healthy potatoes into a nutritional problem.
“Frying potatoes introduces unhealthy trans fats and extra calories that can worsen your overall health and heart health. [This]”This is unhealthy because it produces advanced glycation end products (AGEs), which can cause inflammation and oxidative stress and increase the risk of chronic disease,” she explained.
Akhavan says the healthiest way to cook potatoes is by baking or roasting them.
Lusenstein agrees: “Baked potatoes are packed with nutrients such as potassium, vitamin B6, folate and dietary fiber that can help support heart health, digestive function and even weight management.”
Lusenstein suggested a variety of toppings that enhance the flavor of baked potatoes and are healthy for diabetics.
These include plain Greek yogurt for protein, nonstarchy vegetables for fiber, lean proteins like grilled chicken or tofu, fresh herbs for flavor, and avocado for healthy fats.
“These additives help stabilize blood sugar levels,” she said.
A little extra virgin olive oil and a pinch of rosemary will make your roasted potatoes taste even better.
Although it is better to boil potatoes than to fry them, this cooking method is not as healthy as baking or roasting them.
“Boiling potatoes can remove minerals such as potassium that are abundant in potatoes, reducing their nutritional value. [causing them to] “It can leach into cooking water,” Akhavan said.
“Furthermore, boiling potatoes may reduce their fiber content compared to baked potatoes because the cooking process affects the potato's structure. Boiling potatoes causes more extensive destruction of the cell walls and may also leach some of the soluble fiber into the cooking water.”
— Neda Akhavan, PhD, RD
The study compared potatoes to white rice, which is similar to refined pasta and “has been processed in a way that reduces its fiber content. This increases its glycemic index and can cause a blood sugar spike, which is not ideal, especially for people with diabetes,” Akhavan said.
“Brown rice has health benefits over white rice as it has a higher fibre content and also contains nutrients such as vitamin B and magnesium. This helps to stabilise blood sugar levels and improves digestive health,” she said.
So whole-wheat pasta “is high in fiber and other nutrients, just like brown rice, and can help control blood sugar levels and increase satiety,” she adds.
Either way, portion control is important when it comes to potatoes, rice and pasta, just like with cooking methods and other foods you consume throughout the day.
Either way, potato skins provide a significant portion of the potato's nutritional value.
“If you peel potatoes before boiling them, you may lose a large portion of the fiber, as most of the fiber is concentrated in or just beneath the skin.” Akhavan warned..
Potato skins contain “resistant starch,” which Akhavan explains is “a type of starch that escapes digestion in the small intestine and reaches the large intestine, where it acts like dietary fiber (another indigestible carbohydrate).”
Additionally, “research has shown that resistant starch has health benefits. Improved blood sugar and lipid profileIn addition to supporting gut health by promoting the growth of beneficial bacteria,” she added.
Some people are averse to eating baked or roasted potato skins.
“To get the most out of potatoes, it's best to eat the skin as well – it can be seasoned and adds a savory, nutty flavour (especially when baked). Don't dismiss it until you've tried it – you'll love it!” she said.