A recent study suggests that baked and roasted potatoes can help individuals with type 2 diabetes maintain healthy blood sugar levels and even reduce their waistlines. The study, conducted by the University of Nevada, compared baked potatoes with an equivalent portion of white rice and found that when prepared properly, potatoes can be a beneficial addition to the diet of those with diabetes. It is important to note that the study results have not yet been published in a peer-reviewed journal.
Potatoes in any form that has been fried are not considered beneficial for one’s health. Frying potatoes introduces unhealthy trans fats and extra calories, which can worsen overall health and heart health. Therefore, the method by which potatoes are cooked is crucial. Michelle Routhenstein, a dietitian, explained how unhealthy frying can turn a nutritious potato into a nutritional problem. She highlighted that fried foods such as French fries and potato chips are unhealthy due to the formation of Advanced Glycation End-products (AGEs) that can cause inflammation and oxidative stress.
According to the study, baking or roasting potatoes are considered the healthiest ways to prepare this vegetable. Baked potatoes are rich in nutrients such as potassium, vitamin B6, folate, and dietary fiber, which can support heart health, digestive function, and weight management. Healthy toppings such as plain Greek yogurt, non-starchy vegetables, lean proteins, fresh herbs, avocado, extra virgin olive oil, and rosemary can enhance the flavor of a baked potato while helping to keep blood sugar levels stable.
Comparatively, boiling potatoes is considered better than frying but not as healthy as baking or roasting. Boiling potatoes can cause the loss of minerals like potassium and fiber content, leading to diminished nutritional value. The study also compared potatoes to white rice, which is processed similarly to refined pasta, reducing fiber content and increasing the glycemic index, causing faster spikes in blood sugar levels. Brown rice and whole grain pasta offer better health benefits than white rice due to their higher fiber content and retained nutrients.
The study participants, all diagnosed with type 2 diabetes, were assigned to consume either baked potatoes or white rice as part of their daily diet for 12 weeks. Results showed that those consuming baked potatoes experienced a modest decrease in fasting blood glucose levels, waist circumference, resting heart rate, and improvements in body composition compared to the control group consuming white rice. The potato skin contributes significantly to the nutritional value of a potato, containing resistance starch that can be beneficial for blood sugar levels, lipid profiles, and gut health.
In conclusion, the study suggests that when prepared properly through methods like baking or roasting, potatoes can be a healthy addition to the diet of individuals with type 2 diabetes. It is essential to avoid fried potato products due to the introduction of unhealthy trans fats and extra calories. Healthy toppings and portion control play vital roles in maximizing the nutritional benefits of potatoes. Incorporating whole grains like brown rice and whole grain pasta can also contribute to more stable blood sugar levels and improved digestive health. Eating the potato skin is recommended to get the full benefits of its fiber and resistance starch content.
