Helps Control Blood Sugar and Lose Weight Depending on Consumption Method
Provides Satiety and Essential Nutrients... Sustainable for Long-Term Diets
New research has drawn attention to the possibility that potatoes, which have long been regarded as "fattening carbohydrates," can actually serve as a diet food depending on how they are consumed.
A report stated that "Potatoes are one of the most popular yet most misunderstood foods in the world." Getty Images
Recently, the science media outlet SciTechDaily cited a study by Professor Candida J. Rebello, director of the Nutrition and Chronic Diseases Program at the Pennington Biomedical Research Center at Louisiana State University, and reported that "potatoes are one of the most popular yet most misunderstood foods in the world."
Potatoes have a low energy density, which refers to the amount of energy (kcal/g) contained in a given weight of food. They are also rich in dietary fiber and potassium, both of which are designated as "nutrients of public health concern" in the 2020-2025 Dietary Guidelines for Americans (DGA) issued by the U.S. Department of Agriculture and the Department of Health and Human Services. However, due to their relatively high glycemic index (GI), potatoes have traditionally been considered a food to be cautious of for people who need to manage their blood sugar, such as those with diabetes, and for those who need to control their weight.
However, Professor Rebello's research team hypothesized that a potato-based diet could help regulate blood sugar and support weight loss, and recruited 36 study participants between the ages of 18 and 60.
The participants consumed a diet in which 40% of the main dish, such as meat or fish, was replaced with potatoes. The potatoes were steamed and then cooled for 24 hours to increase their dietary fiber content. The diet also included fruits, vegetables, whole grains, dairy products, and desserts.
When potatoes are steamed and then cooled to gelatinize, they develop high levels of slowly digestible starch (which increases satiety) and resistant starch (which is not digested and therefore does not contribute to calorie intake).
As a result, over eight weeks, participants lost an average of 5.6% of their body weight, or 5.8 kg, and their insulin resistance improved. Participants also reported that "even though they unintentionally consumed fewer calories by eating potatoes, they were satisfied with their meal portions and felt sufficiently full."
Professor Rebello explained, "By replacing part of the diet with potatoes, people can maintain their usual meal size while reducing calorie intake and still obtain important nutrients such as dietary fiber and potassium." She added, "This diet is also likely to be sustainable over the long term."
She further noted, "For most people, behavior change is difficult, and the most promising approach is to make strategic and gradual changes."
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