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

 

 

A study has found that eating potatoes, which have long been considered enemies of dieting and diabetes due to their high carbohydrate content, baked with the skin on as a meal replacement is effective for managing blood sugar and cardiovascular health.

 

A research team led by Professor Neda Akaban at the University of Nevada, Las Vegas (UNLV) presented research results at the recent NUTRITION 2024 annual meeting in Chicago showing that patients with type 2 diabetes who ate baked potatoes instead of white rice experienced a slight decrease in fasting blood sugar levels and improved cardiovascular health indicators.

 

"I enjoy researching foods that are nutritionally stigmatized," said Professor Akhavan. "People think of potatoes as fried or high-fat foods, but this depends on the cooking method. Potatoes contain enough nutrients to help manage weight and blood sugar levels in patients with type 2 diabetes."

The study, conducted over 26 weeks, involved 24 patients with type 2 diabetes who were managing their blood sugar with prescription medication. The research team divided them into two groups: one group was instructed to eat 100g of baked potatoes with the skin on as part of their diet for 12 weeks, while the other group was instructed to eat white rice, which has a similar carbohydrate content to baked potatoes. After a two-week rest period, the potatoes and white rice were swapped.

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

 

The research team observed the blood sugar, weight, waist circumference, and various cardiovascular health indicators of the experiment participants. The results showed that fasting blood sugar levels decreased slightly in participants who consumed baked potatoes at weeks 12 and 26 of the experiment. Body composition, waist circumference, and resting heart rate also decreased significantly.

 

Professor Akavan stated, “There were no harmful effects on the measured health indicators, and as expected, cardiometabolic health benefits were confirmed,” adding, “This demonstrates that potatoes are a healthy dietary option that patients with type 2 diabetes can consume instead of other foods with a high glycemic load, such as white rice.”

 

In addition, 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 for preventing high blood pressure and type 2 diabetes.

 

Potato peels also contain a dietary fiber called 'resistant starch,' which is effective in regulating blood sugar and improving lipid levels and satiety; to preserve potassium as much as possible, it is recommended to bake and eat them with the skin on rather than boiling them. The research team said.

 

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They say to eat potatoes and sweet potatoes with the skin on, you know.

Things that are freshly boiled or baked are easy to eat,

 

Things to keep for a while and things to eat with the skin on

It wasn't that easy.

 

I shouldn't keep it to eat later; I should cook and eat it fresh each time.