A study conducted by the University of Nevada found that when prepared properly, baked and roasted potatoes can help individuals with type 2 diabetes maintain healthier blood sugar levels and lose weight. Comparing baked potatoes to white rice, the study showed that participants who consumed baked potatoes experienced decreases in fasting blood glucose levels, waist circumference, resting heart rate, and improvements in body composition. The key to reaping these benefits lies in the method of preparation, as fried potatoes do not provide similar health advantages. Potatoes themselves are a nutrient-rich food, with over 4,000 varieties available worldwide.
The research was led by Neda Akhavan, PhD, RD, with 24 participants with type 2 diabetes involved in the study. Half of the participants were given baked potatoes as a snack or side dish for 12 weeks, while the other half consumed an equivalent amount of white rice. Participants were allowed to add butter and herbs or spices to their snacks or sides. While the results have not yet been published in a peer-reviewed journal, the study suggests that baked potatoes offer health benefits when compared to white rice, with potential improvements in blood sugar levels and weight loss.
Potatoes often have a negative reputation in terms of health, especially when fried. Michelle Routhenstein, MS, RD, CDCES, explained that the frying process introduces unhealthy trans fats and extra calories, leading to issues with heart and overall health. The presence of Advanced Glycation End-products (AGEs) from frying can also increase inflammation and oxidative stress, raising the risk of chronic diseases. Instead, baking or roasting potatoes is recommended, as this preserves the nutrients and offers various health benefits, such as promoting heart health, digestive function, and weight management.
When it comes to toppings for baked potatoes, Routhenstein suggested options such as Greek yogurt for protein, non-starchy vegetables for fiber, lean proteins, fresh herbs for flavor, and avocado for healthy fats. These additions can help stabilize blood sugar levels and enhance the nutritional value of the meal. Extra virgin olive oil and rosemary are also delicious additions for roasted potatoes. Boiling potatoes, while better than frying, may result in some nutrient loss, particularly of potassium and fiber content. Opting for baked or roasted potatoes is a healthier choice that retains more nutrients and offers potential benefits for individuals with diabetes.
Potatoes were compared to white rice in the study, highlighting the importance of considering the glycemic index and nutrient content of different carbohydrate sources. Brown rice and whole grain pasta are often recommended over white rice due to their higher fiber content and retained nutrients. These alternatives can lead to more stable blood sugar levels and improved digestive health. Portion control and overall dietary choices remain crucial for managing blood sugar levels effectively. Potato skins contain a significant amount of a potato’s nutritional value, as they contain resistant starch that assists in improving blood sugar levels, lipid profiles, and gut health. Therefore, consuming potato skins is recommended to maximize the benefits of consuming potatoes in a healthy manner.
