Research shows that baked potatoes can improve the heart health of diabetics

The potato is small enough to fit in a person’s hand, yet contains enough nutrients to shrink the waist and lower blood sugar levels in adults with type 2 diabetes. But despite the fact that potatoes – especially the peels – are packed with health-boosting nutrients, they routinely get a bad rap among dieters.

That could soon change, thanks to new research from Neda Akhavan, assistant professor in the Department of Kinesiology and Nutritional Sciences within UNLV’s School of Integrated Health Sciences. Akhavan recently presented her findings on the cardiovascular benefits of potatoes for people with type 2 diabetes to the Alliance for Potato Research and Education.

“I like to research food products that are highly stigmatized in the food world,” she said. “Most people associate the potato with something that is primarily fried or high in fat, and we wanted to shed light on how a potato, when prepared properly, can be both functional and healthy.”

Putting potatoes to the test

Akhavan recruited 24 participants for the studyall of whom had type 2 diabetes, which was well controlled with medication. This is believed to be the first study of its kind to scientifically measure the cardiovascular benefits of potatoes for adults with diabetes.

Participants in the study group each received a ready-made baked potato with a skin of 100 grams, with only 20 grams of carbohydrates, about enough to fit in one hand and to be consumed daily as a snack or as a side dish with a meal. The control group received a similar white rice drink with the same number of calories and carbohydrates. The study was conducted daily for 12 weeks, which is considered the minimum time needed to see changes in indices of glycemic control and cardiometabolic health.

Participants in the study were allowed to add herbs or spices to the potatoes, or up to half a tablespoon of butter, but they were advised not to fry the potato.

Key takeaways and recommendations

There was a modest decrease in fasting blood glucose levels in study participants who ate potatoes. Study participants also showed improvements in body composition, waist circumference and a decrease in resting heart rate.

“The results of our study provide evidence that white potatoes can be healthily included in the diet of people with type 2 diabetes when replaced with other foods with a high glycemic load, such as long-grain white rice,” Akhavan said.

“Additionally, there were no adverse effects on the health outcomes measured, and some cardiometabolic health benefits were shown, which were in line with what we expected to see. Therefore, diabetics should not avoid potatoes.”

Akhavan says that, as with all foods, moderation – and preparation methods – are key.

“Potatoes are a very versatile food and can be enjoyed in most types of cuisines, but you should be sure to include them in a well-rounded diet,” she said.

“For those who are short on time, consider making a large batch of baked or roasted potatoes and whipping up a meal that will last you a while. I’m not against cooking potatoes, but you want as many as possible. keep potassium from the peel, and you lose some of that when you cook them.

Making a plea for potatoes

Potatoes are the richest source of potassium in Western diets, and diets high in potassium have been shown to prevent high blood pressure and the development of type 2 diabetes. Additionally, potato peels contain a certain type of fiber called “resistance starch,” which has been shown to improve glucose regulation, lipid profiles, and satiety. Because of these additional health benefits, Akhavan recommends eating potatoes with the skin on.

So the next time you want to grab a banana, she added, grab that potato.

“Many people are shocked to hear that a potato has a higher potassium content than a banana,” she said. “Believe it or not, a baked potato is one of the most satiating foods consumed in the Western diet. And when consumed baked, it increases our ability to feel full all day long.”

Akhavan plans to expand the study in the coming months with a larger and more diverse population of participants and with the integration of potatoes into a Mediterranean diet. She also plans to investigate the role of potato consumption and its effects on dietary patterns and associated health benefits.