Potatoes, which are often excluded from diet food lists due to their high carbohydrate content, have been shown to be very effective in managing blood sugar and improving heart health. In particular, the health benefits were greatest when they were baked with the skin on rather than boiled.
Neda Akhavan, a professor of exercise science and nutritional sciences at the University of Nevada, Las Vegas (UNLV), recently published new research results in the Alliance for Potato Research and Education that show that properly cooked potatoes contain enough nutrients to help reduce waist size and lower blood sugar levels in adults with type 2 diabetes.
“I enjoy doing research on foods that have a stigma in the nutrition world,” said Professor Akhavan, explaining the background of his research. “Most people think of potatoes as a fried or fatty food, but I wanted to shed light on how potatoes can be both functional and healthy when cooked properly.”
Professor Akhavan recruited 24 participants for the study, all of whom had type 2 diabetes and were taking medication. They were given 100 grams of baked potatoes with the skin as part of their daily meal or snack. The control group was given white rice, which had similar calories and carbohydrates.
According to a related report by MedicalXpress, a medical and health media outlet, the study was conducted daily for 12 weeks, the minimum period needed to detect changes in blood sugar control and cardiometabolic health markers. Study participants were allowed to add herbs or spices to their potatoes, or add up to ½ tablespoon of butter, but were advised not to fry the potatoes.
Subsequent tests showed that study participants who consumed the potatoes had slightly reduced fasting blood sugar levels. They also had reduced body composition, waist circumference, and resting heart rate.
“Our results provide evidence that white potatoes can be a healthy addition to the diets of people with type 2 diabetes when used as a replacement for other high-glycemic foods, such as long-grain white rice,” said Dr. Akhavan.
He continued, “There were no detrimental effects on the measured health outcomes, and some cardiometabolic health benefits were observed, which were consistent with expectations. Therefore, diabetics should not avoid potatoes,” emphasizing that, as with other foods, cooking methods and moderation in consumption are important.
“Potatoes are a very versatile food that can be used in most dishes and should be included in a balanced diet. If you are short on time, it is a good idea to bake a large batch of potatoes in advance so that they can be stored for a long time. I am not against boiling potatoes, but if you want to keep as much potassium in the skin as possible (bake it). Some of the potassium is lost when you boil them.”
Potatoes are the richest source of dietary potassium in the Western diet, and a high-potassium diet has been shown to prevent the development of high blood pressure and type 2 diabetes. Potato skins also contain a specific type of dietary fiber called ‘resistant starch’, which is known to improve blood sugar control, lipid profile, and satiety. Dr. Akhavan recommends eating potatoes with their skins because of these additional health benefits.
Then, when you want to eat a banana, he suggested that you eat a potato.
“Many people are shocked to learn that potatoes have more potassium than bananas. Baked potatoes are one of the most filling foods in the Western diet, and eating them will keep you full all day.”
Dr. Akhavan plans to expand related research.
Reporter Park Hae-sik, Donga.com [email protected]
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2024-08-13 09:05:44