Spudding superfood: Scientist hails humble potato as highly heart-healthy
12 Aug 2024 --- A researcher from the University of Nevada, Las Vegas (UNLV) School of Integrated Health Sciences presented findings on the cardiovascular benefits of potatoes for people living with type 2 diabetes to the Alliance for Potato Research and Education.
“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,” says Neda Akhavan, nutrition sciences assistant professor in the Department of Kinesiology and Nutrition Sciences UNLV School of Integrated Health Sciences and lead author of the study.
“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.”
Potatoes are the richest source of potassium in Western diets and high-potassium diets have been shown to prevent high blood pressure and the development of type 2 diabetes. Potato skins contain a type of fiber called “resistance starch” that improves glucose control, lipid profiles and satiety.
Potato snacking
Twenty-four participants with type 2 diabetes, well controlled with medication, were enlisted for the study, published in the National Library of Medicine. Participants in the study group were given a pre-prepared baked potato with the skin measured to 100 g with 20 g of carbohydrates. The potatoes could fit in one hand as a snack or side with daily meals.
The control group was given a similar portion of white rice with the same number of calories and carbohydrates. The study ran daily for 12 weeks, the minimum time needed to see changes in indices of glycemic control and cardiometabolic health. Participants could add herbs or spices and up to half a tablespoon of butter to the potatoes. They were advised not to fry their potatoes.
The researchers observed a modest reduction in fasting blood glucose levels and participants also showed improvement in body composition, waist circumference and a decrease in resting heart rate.
“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 baked, it increases our ability to feel fuller throughout the day,” says Akhavan.
She recommends moderation and using healthier preparation methods, as should be the case with all foods.
“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. For those tight on time, consider making a large batch of baked or roasted potatoes and meal prep to last you a while,” Akhavan explains.
A scientist from UNLV advocates for the cardiovascular benefits of potatoes for people with diabetes.
“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.”
The researchers are examining potato consumption’s effects on glycemic control and cardiovascular health indices to provide feasible dietary ways to enhance the quality of life of people with type 2 diabetes. The current study served to collect data on the consumption of potatoes on indices of glycemic control.
Nutrition stigma
The hypothesis of the crossover study is that daily consumption of 100 g of white potato for 12 weeks will improve glycemic control, inflammation and blood lipids and vascular function in overweight and obese people with type 2 diabetes compared to a macronutrient-matched refined grain.
The study’s findings on the cardiovascular benefits of potatoes for people with diabetes were presented to the Alliance for Potato Research and Education. In the coming months, the researcher intends to expand the study to include a bigger and more diverse population. In addition, potatoes will be incorporated into a Mediterranean dietary pattern. Akhavan will also explore the effects of potato consumption on dietary patterns.
“I like doing research on food items that are highly stigmatized 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,” she explains.
Funded by the Alliance for Potato Research and Education, this is believed to be the first study to scientifically measure the cardiovascular benefits of potatoes for adults with diabetes.
In addition, new research findings presented at the Nutrition 2024 annual meeting from the American Society for Nutrition suggest that a natural compound found in olives can lower blood sugar levels and promote weight loss. The researchers note that the discovery could help develop safe and inexpensive natural products to manage obesity and type 2 diabetes.
By Inga de Jong
