Who would have thought that an ordinary potato would become a superfood? The spud – and especially the skin – is full of potassium, even more than in a banana. When you roast or bake it, almost all of the useful vitamins and minerals end up on your plate.
The potato (Solanum tuberosum) is a cultivated crop that belongs to the nightshade family, just like the tomato, pepper, eggplant and tobacco plant. It is a plant that builds energy supplies in the form of starch in underground tubers. We have been eating these delicious corms for generations in all shapes and sizes. In slices, pieces or cubes, with or without skin, boiled, fed, cleaned, sauteed and fried. The potato is the most important food crop in the world after rice, wheat and corn.
The amazing friendship against diabetes
Researchers from the University of Nevada in Las Vegas (UNLV) wrote about the tuber’s special powers in a study published this week in scientific journals. The common potato appears to be an unexpected ally in the fight against obesity and high blood sugar levels in adults with diabetes. Although potatoes – especially the skin – are packed with health-promoting nutrients, they generally have a bad reputation in the diet world. But that could soon change thanks to this new study.
Knolpower
“I like to study foods that are stigmatized in the food world,” says nutrition scientist Neda Akhavan. “Most people associate the potato with fried food or something that has a lot of fat. We wanted to show that potatoes – if prepared correctly – can be active and healthy.
To test this, Akhavan gathered 24 participants with well-controlled type 2 diabetes. These potatoes served as a snack or side dish for the participants. At the same time, the control group received a daily serving of white rice with an equal number of calories and carbohydrates. The participants were allowed to season the potatoes with herbs, spices or half a tablespoon of butter, but fries were not allowed.
Encouraging results
The results after the 84 baked spuds per person are exciting. The participants who ate potatoes showed a slight decrease in their blood sugar levels. They also saw a reduction in their waist circumference, a reduction in their resting heart rate, and improvements in their body composition – or the distribution of different types of tissue in your body, such as fat mass, lean mass, muscle mass, water and bone density.
“Our study shows that we can introduce white potatoes into the diet of people with diabetes in a healthy way, especially as a substitute for other foods with a high glycemic index, such as white rice,” Akhavan explains. “We didn’t measure any adverse health effects, and some of the cardiometabolic health benefits were consistent with what we thought. So diabetics certainly don’t have to give potatoes a wide berth.” “
Evaluation and the right preparation method
Like any food, potatoes are all about moderation and proper preparation. “Potatoes are very flexible and fit into dishes from all over the world, but it is important to include them in a balanced diet,” says the food scientist. “If you’re short on time, prepare a large batch of baked or roasted potatoes right away. This way you will have a supply for several days. Cooking can also be done, but the aim is to retain as much potassium as possible from the skin. Unfortunately, this is partially lost during cooking. “
The power of the skin
Potatoes are one of the highest sources of potassium in the Western diet. A diet rich in potassium can prevent high blood pressure and the development of diabetes. In addition, potato peels contain a type of fiber called resistant starch, which contributes to better glucose management, a healthier lipid profile (fat spectrum) and a greater feeling of satiety. For all these reasons, Akhavan recommends eating potatoes with their skin. It is important to thoroughly clean the unpeeled potatoes before they end up in the pan.
So the next time you want to grab a banana, consider the traditional Dutch potato. “Many people are surprised to hear that a potato has more potassium than a banana,” says Akhavan. “Believe it or not, baked potatoes are one of the most satisfying foods in the Western diet. When fried potatoes are eaten, it helps us feel full throughout the day.”
Future research
Akhavan plans to expand her research to a larger and more diverse group of participants in the coming months. She also wants to integrate potatoes into the Mediterranean diet and study how potato consumption affects dietary patterns and the associated health benefits.
2024-08-12 17:02:23
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