The potato may have long been overshadowed by other less starchy foods, but new research reveals that the humble tuber could be a game changer for those looking to manage type 2 diabetes and improve their heart health.
Potatoes are often criticized for their carbohydrate content, but they're packed with nutrients that can slim your waistline and improve your blood sugar levels, especially when cooked properly.
Despite being rich in minerals and boasting numerous health benefits, potatoes have been unfairly stigmatized by many weight-conscious people.
But new research by Neda Akhavan, assistant professor in the Department of Kinesiology and Nutritional Sciences at UNLV's College of Integrated Health Sciences, could revolutionize the way we look at these versatile vegetables.
Akhavan, who recently presented his findings to the Potato Research and Education Alliance, explained the motivation behind the research.
“I like studying foods that are very stigmatized in the nutrition world,” Akhavan said. “Most people associate potatoes with fried foods or fatty foods, but we wanted to show how potatoes can be functional and healthy when cooked properly.”
Potatoes for Heart Health
The study involved 24 subjects with well-controlled type 2 diabetes. Study participants were given a baked potato with skin (portion-adjusted to 100 g) and a hand-sized serving of 20 g of carbohydrate to consume as a daily snack or side dish. The control group was given an equal amount of white rice.
The study was conducted over 12 weeks, the minimum period required to observe changes in glycemic control and cardiometabolic health indicators.
Participants were allowed to season their potatoes with herbs and spices, or up to 1/2 tablespoon of butter, but the only restriction was that they could not be fried.
Akhavan's study is believed to be the first to scientifically measure the cardiovascular benefits of potatoes in adults with diabetes.
Potatoes are good for your heart
The results were in favor of potatoes: Participants who consumed potatoes noticed a slight decrease in fasting blood sugar levels, improvements in body composition and waist circumference, and a decrease in resting heart rate.
“Our findings provide evidence that potatoes can be a healthy addition to the diet of people with type 2 diabetes when consumed in place of other high glycemic foods such as long-grain white rice,” Akhavan said.
“Furthermore, there were no detrimental effects on the health outcomes measured and some cardiometabolic health benefits were shown, which is consistent with what we expected. Therefore, people with diabetes should not avoid potatoes.”
Akhavan stressed the importance of moderation and cooking techniques: “Potatoes are a very versatile food and can be eaten with almost any type of dish, but make sure you include them in a balanced diet.”
“If you're short on time, consider making a big batch of baked or roasted potatoes to meal prep so you can have them for a while. I'm not against boiling potatoes, but you want to keep as much potassium as possible from the skin, and boiling does lose some of the potassium.”
Dietary Sources of Potassium
Potatoes are the richest source of potassium in the Western diet, and a potassium-rich diet has been shown to protect against the development of high blood pressure and type 2 diabetes.
Additionally, potato skins contain a type of fiber called “resistant starch” that has been shown to improve blood sugar control, lipid profiles, and satiety. Because of these health benefits, Akhavan recommends eating potatoes with their skins on.
So the next time you're tempted to reach for a banana, she suggests reaching for a potato instead. “Many people are surprised to learn that potatoes have more potassium than bananas,” Akhavan points out.
“Believe it or not, baked potatoes are one of the most satiating foods in the Western diet, and eating them can help you feel fuller throughout the day.”
In the future, Akhavan plans to expand his research to larger, more diverse populations to investigate the role of potato consumption in the Mediterranean dietary pattern and its impact on dietary patterns and associated health outcomes.
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