It's time to defend the potato! We've been so misunderstood about it...

Compiled by: Gong Zixin

Potatoes are high in starch

It is a high glycemic index food

Diabetics cannot eat potatoes

It is also best to eat less potatoes during weight loss

Is this really the case?

According to research by Professor Neda Akhavan of the Department of Exercise and Nutritional Sciences at the University of Nevada, Las Vegas, the health benefits of potatoes are misunderstood.

Potatoes contain enough nutrients to help reduce waist circumference and lower blood sugar in adults with type 2 diabetes. Yet despite being packed with health-boosting nutrients, potatoes, especially in the skin, often get a bad rap among dieters.

“I love studying foods that are highly stigmatized in the nutrition community,” said Neda Akhavan, assistant professor in the Department of Kinesiology and Nutritional Sciences in the College of Integrative Health Sciences. “Most people think of potatoes primarily as fried or high in fat, and we wanted to shine a light on how potatoes can be both functional and healthful when cooked properly.”

01

Testing potatoes

Akhavan recruited 24 study participants, all of whom had type 2 diabetes that was well controlled with medication. This is believed to be the first study of its kind to scientifically measure the cardiovascular benefits of potatoes in adults with diabetes.

Each participant was given a pre-prepared baked potato with a 100-gram tare and just 20 grams of carbohydrates, roughly enough to hold in one hand as a snack or to eat with a meal each day. A control group was given the same white rice soup with the same number of calories and carbohydrates. The study ran for 12 weeks, which is considered the minimum time needed to see changes in blood sugar control and markers of cardiometabolic health.

The researchers allowed participants to add herbs or spices, or up to half a tablespoon of butter, to the potatoes, but advised them not to fry them.

02

Key Takeaways and Recommendations

The study showed that the study participants who ate potatoes had a slight decrease in fasting blood sugar levels, and they also had improvements in body composition, waist circumference, and a decrease in resting heart rate.

Akhavan noted that the findings provide evidence that potatoes can be healthily included in the diet of people with type 2 diabetes as a replacement for other high-glycemic-load foods, such as long-grain white rice.

“Furthermore, there were no deleterious effects on measured health outcomes and some cardiometabolic health benefits were shown, which is consistent with what we expected to see. Therefore, people with diabetes should not shy away from potatoes.”

Like all foods, moderation and preparation method are key, Akhavan says.

“Potatoes are a very versatile food that can be eaten with most cuisines, but make sure you include them in a well-rounded diet.”

"For those pressed for time, consider making a big batch of baked potatoes to last you a while. There's nothing against boiling the potatoes, but try to retain as much potassium as possible from the skins, which you lose when you boil them."

03

In Defense of Potatoes

Potatoes are the most potassium-rich food in the Western diet, and a high-potassium diet has been shown to protect against the development of high blood pressure and type 2 diabetes. In addition, potato skins contain a type of fiber called "resistant starch," which has been shown to improve blood sugar control, lipid profiles, and satiety. Because of these additional health benefits, Akhavan recommends eating potatoes with the skin on.

Akhavan points out that many people are shocked to learn that potatoes have more potassium than bananas. In fact, baked potatoes are one of the most filling foods in the Western diet. And when eaten baked, they increase our feeling of fullness throughout the day.

Akhavan intends to expand the study in the coming months to include a larger and more diverse group of participants and to incorporate potatoes into the Mediterranean dietary pattern. She also plans to explore the role of potato intake and its impact on dietary patterns and associated health benefits.

so

Next time you want to grab a banana

Take potatoes instead.