Recent research by Neda Akhavan, professor of nutritional sciences at the School of Health Sciences at the University of Nevada, Las Vegas, has identified potatoes as a potential superfood for people with type 2 diabetes. Accordingly, potatoes, when prepared properly, can bring great health benefits such as improving cardiovascular health for patients with type 2 diabetes.

Potatoes contain enough nutrients to shrink waistlines and lower blood sugar for adults with type 2 diabetes. However, the fact is that potatoes, especially the skin, are packed with health-boosting nutrients that are often underrated by  dieters  .

The study involved 24 people with type 2 diabetes who were well controlled with  medication . It is the first study to scientifically measure the cardiovascular benefits of potatoes in adults with diabetes.

Participants were given a 100g pre-cooked baked potato containing just 20g of carbohydrates in a 100g skin to snack on or eat with their daily meals. The control group was given a similar amount of white rice with the same calories and carbohydrates. The study was conducted daily for 12 weeks, which is considered the minimum time to notice changes in blood sugar control and cardiovascular health. Participants were allowed to add herbs or spices to their potatoes or up to ½ tablespoon of butter, but were advised not to fry their potatoes.

Key takeaways and recommendations

Participants who ate potatoes had a small reduction in fasting blood sugar. They also had improvements in body composition, waist circumference, and resting heart rate. “ Our results  provide evidence that white potatoes can be included in a healthy diet for people with type 2 diabetes as an alternative to other high-glycemic foods such as long-grain white rice,” said Akhavan . “In addition, no adverse health effects were measured and some cardiovascular health benefits were demonstrated, which is consistent with our expectations  . Therefore, diabetics should not avoid potatoes .”

Potatoes are a source of potassium. Diets rich in potassium have been shown to reduce high blood pressure and the risk of type 2 diabetes. Potato skins also contain a type of fiber that has been shown to improve glucose control, lipids, and satiety. Because of these additional health benefits, the researchers recommend that people eat potatoes with their skins. According to the authors, the study will be expanded to include more and more diverse participants and incorporate potatoes into the Mediterranean diet.

(Source: NPD (NASATI), according to Scitechdaily, August 2024)