There are more than 4,000 types of potatoes worldwide packed with nutrients. A new study finds that these compact vegetables, when cooked properly, can help people with diabetes lose weight and maintain healthy blood sugar levels. The principal investigator of the study was Neda Akhavan, PhD, RD, assistant professor in the Kinesiology and Nutrition Sciences Department of the University of Nevada. Each of the 24 participants had type 2 diabetes.
Half of the individuals were given a 100 mg baked potato containing 20 grams of carbohydrates. They were expected to eat them along with the potato skin as a snack or side dish with their meals daily for 12 weeks. They were asked not to fry their baked potatoes.
The remaining participants were given an equivalent amount of white rice, with the same number of carbohydrates and calories.
Participants were allowed to adorn their snacks/sides with up to half a tablespoon of butter and add herbs or spices to taste. The Alliance for Potato Research and Education was also a collaborator. French fries and potato chips are all fried, for example. Michelle Routhenstein, MS, RD, CDCES, preventive cardiology dietitian at EntirelyNourished.com explained how the frying process turns a healthy potato into a nutritional problem. Frying potatoes introduces unhealthy trans fats and adds extra calories, worsening overall health and heart health. This makes them unhealthy because it creates Advanced Glycation End-products (AGEs), which can cause inflammation and oxidative stress, raising the risk of chronic diseases.
Routhenstein suggested various toppings that can enhance the flavor of a baked potato and that are healthy for people with diabetes.
These include plain Greek yogurt for protein, non-starchy vegetables for fiber, lean proteins such as grilled chicken or tofu, fresh herbs for flavor, and avocado for healthy fats. A little extra virgin olive oil and a pinch of rosemary are also delicious additions to roasted potatoes. Boiling potatoes can reduce their nutritive value by causing the loss of minerals, including potassium, in which potatoes are rich, causing them to leach into the cooking water.
The study compared potatoes to white rice, which is similar to refined pasta in that it is “processed in a way that reduces its fiber content. This can increase its glycemic index, causing faster spikes in blood sugar, which is not ideal for diabetics especially. Brown rice typically offers better health benefits than white rice due to its higher fiber content and retained nutrients such as B vitamins and magnesium. This can lead to more stable blood sugar levels and improved digestive health.
Whole grain pasta, therefore, has more fiber and other nutrients, similar to brown rice, which helps with better blood sugar control and even satiety. In any event, portion control remains important for potatoes and rice or pasta, as does the method of preparation and other foods consumed throughout the day.
