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Potatoes with skins offer multiple health benefits for type 2 diabetics
Potato lovers, eat your hearts out. One study suggests spuds are a potential superfood for those with type 2 diabetes. They might get a bad rap, but potatoes especially the skins are packed with health-boosting nutrients, and have the power to lower blood sugar in diabetic adults.
I like doing research on food items that are highly stigmatized in the nutrition world, says the studys lead author, Nada Akhavan. Shes an assistant kinesiology and nutrition sciences professor. Most people associate the potato as something that is mostly fried or has a lot of fat, and we wanted to shine a light on how a potato when prepared properly can be both functional and healthy.
Cardiovascular benefits of potatoes for adults with diabetes
Akhavan recruited 24 people to eat baked potatoes. Yep, you read that right. They all had type 2 diabetes, and their task was to eat roughly a handful of pre-prepared baked spud.
A control group ate white rice instead, with an equivalent amount of calories and grams of carbohydrates. The study ran for 12 weeks. Yes, the participants were allowed to spice things up with up to! half a tablespoon of butter, plus herbs and seasoning to taste.
What happened? The potato-eaters saw a decrease in fasting blood glucose levels, improvements in body composition, and waist circumference, and a decrease in resting heart rate. All from the humble potato!
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Moderation is key, and baking beats boiling
Its important to keep in mind that the studys results dont necessarily indicate that potatoes are a wonder food for all diabetics.
Just that theyre probably better than white rice, so if theres a choice between the two, potato may be the wiser.
The results from our study provide evidence that white potatoes can be healthfully incorporated in the diet of individuals with Type 2 diabetes when substituted for other foods with a high glycemic load, such as long-grain white rice, said Akhavan.
Nor were there any harmful effects on the health outcomes they measured during the study: diabetics should not shy away from potatoes.
But Akhavan stresses that people should incorporate them into a well-rounded diet, rather than thinking they can sub everything out for an all-potato diet.
For those tight on time, consider making a large batch of baked or roasted potatoes and meal prep to last you a while. Im not against boiling potatoes, but you want to keep as much of the potassium from the skin as you can, and you lose some of that when you boil them.
High potassium helps manage blood pressure
In the Western diet, the humble potato is among the richest sources of dietary potassium.
High potassium diets prevent high blood pressure, according to the University of Nevadas news release about the study.
Potato skins also contain a particular type of fiber called resistance starch, which improves glucose control, lipid profiles, and satiety.
For this reason, anyone hoping to get the maximum benefit from eating potatoes should also eat the skin. If you’re intent on leaving them out, try this potato peeling trick. It’s easier than your current method.
A lot of people are shocked to learn that a potato has a higher level of potassium than a banana, Akhavan said.
Believe it or not, a baked potato is one of the most satiating foods consumed within the Western diet. And, when it is consumed baked, it increases our ability to feel fuller throughout the day.
- ONE MORE THING: Potatoes are also great for weight loss. No, really!
