Instead of white rice, try baked potatoes with their skins on… a surprising change that will shrink your waistline.

A study found that potatoes, which were previously considered the enemy of dieting and diabetes due to their high carbohydrate content, are effective in managing blood sugar and cardiovascular health when baked with their skins on and eaten as a meal replacement.

 

On the 12th (local time), Professor Neda Akhavan's team at the University of Nevada, Las Vegas (UNLV) announced the results of a study at the American Society for Nutrition Annual Meeting (NUTRITION 2024) recently held in Chicago that found that patients with type 2 diabetes who ate baked potatoes instead of rice for meals showed a slight decrease in fasting blood sugar levels and improved cardiovascular health indicators.

 

"I enjoy studying foods that have a nutritional stigma," says Professor Akhavan. "People often think of potatoes as fried or fatty, but this depends on how they're prepared. Potatoes are packed with nutrients that can help manage weight and blood sugar levels in people with type 2 diabetes."

The 26-week study involved 24 type 2 diabetes patients who were managing their blood sugar with prescription medication. The researchers divided them into two groups: one group ate 100g of baked potatoes with their skins as part of their diet for 12 weeks, while the other group ate white rice, which had a similar carbohydrate content to the baked potatoes. After a two-week rest period, the subjects switched between eating potatoes and white rice.

Participants were allowed to add herbs or spices and up to 1/2 tablespoon of butter to their potatoes, but were encouraged not to fry them.

 

The research team observed the participants' blood sugar, weight, waist circumference, and various cardiovascular health indicators. They found that participants who consumed baked potatoes showed a slight decrease in fasting blood sugar levels during weeks 12 and 26 of the study. Body composition, waist circumference, and resting heart rate also showed significant reductions.

 

“There were no detrimental effects on the measured health markers, and as expected, cardiometabolic health benefits were observed,” said Professor Akhavan. “This suggests that potatoes may be a healthy option for people with type 2 diabetes to eat instead of other high-glycemic foods, such as white rice.”

 

Additionally, the research team emphasized that potatoes are one of the foods richest in dietary potassium in the Western diet, and that a high-potassium diet is important in preventing high blood pressure and type 2 diabetes.

 

Potato skins also contain a type of dietary fiber called 'resistant starch' that helps control blood sugar levels and improves lipid and satiety. The research team said that to preserve as much potassium as possible, it is recommended to eat them with the skin on and bake them rather than boil them.

 

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I don't know if the way I'm doing it is right

I boil about 10 potatoes. It's better to boil them in water than to boil them in water.

Steam it using a steamer

 

And then store it in the freezer in small quantities

 

Whenever you want to eat it, cut it in half after thawing

I'm eating it after baking it for about 5 minutes.

 

Eating potatoes like this can significantly reduce your hunger period.