When it comes to losing weight there are many diets out there that discourage eating too many carbohydrates. This is because a low-carb diet is meant to cause the body to burn stored fat for energy.
However, carbs are still an essential part of a balanced diet required for energy, with health bodies recommending around 275 grams of carbs per day.
And now a study has found that eating a carb-heavy food could actually aid in weight loss and lower blood sugar levels.
New research suggests that potatoes, and specifically a baked potato, could be the ideal meal for people with type 2 diabetes.
The study, led by Neda Akhavan, an assistant professor at the University of Nevada, could change people’s perception of the vegetable.
In a university release Akhavan explained: “I like doing research on food items that are highly stigmatised in the nutrition world.
“Most people associate the potato as something that is mostly fried or has a lot of fat, and we wanted to shine a light on how a potato – when prepared properly – can be both functional and healthy.”
As part of the research, which has been published in the National Library of Medicine, 50 participants with type 2 diabetes ate either 100g cooked white potato or 75g cooked long-grain white rice (worth the same amount of calories) every day for 12 weeks.
It found that people who incorporated a daily serving of potato into their diet experienced modest decreases in fasting blood glucose levels, improvements in body composition, reduced waist circumference, and even a decrease in resting heart rate.
The skin of the potato is one major factor in its health benefits as it is rich in a type of fibre known as resistance starch which is known to improve blood sugar levels, the amount of fat in the blood and help you feel fuller for longer.
Potatoes are also a rich source of potassium, a mineral that plays a crucial role in heart health and blood pressure regulation.
Akhavan said: “A lot of people are shocked to learn that a potato has a higher level of potassium than a banana.
“Believe it or not, a baked potato is one of the most satiating foods consumed within the western diet. And, when it is consumed baked, it increases our ability to feel fuller throughout the day.”
However, it is important to note that preparation methods matter when it comes to potatoes. Study participants ate baked potatoes, rather than fried or heavily processed versions.
Moderation is also key, with participants eating 100g of potato – equivalent to a small baked potato.
“Potatoes are a very versatile food and can be eaten with most types of cuisines, but you want to make sure to incorporate them into a well-rounded diet,” Akhavan continued.
“For those tight on time, consider making a large batch of baked or roasted potatoes and meal prep to last you a while. I’m not against boiling potatoes, but you want to keep as much of the potassium from the skin as you can, and you lose some of that when you boil them.”
Akhavan added: “The results from our study provide evidence that white potatoes can be healthfully incorporated in the diet of individuals with type 2 diabetes when substituted for other foods with a high glycemic load, such as long-grain white rice.
“Additionally, there were no harmful effects on measured health outcomes, and some cardiometabolic health benefits were shown, which aligned with what we expected to see. Therefore, diabetics should not shy away from potatoes.”
Baked potatoes make for a cheap meal, with a pack of four baking potatoes from Tesco costing 75p – or just under 19p each.