New research has revealed that potatoes, often maligned as unhealthy, can actually support weight loss and improve insulin resistance when prepared properly.
The findings, from scientists at Pennington Biomedical Research Center, suggest the popular vegetables can be a satisfying, nutrient-rich addition to a healthy diet.
This challenges long-held misconceptions about potatoes being merely empty carbohydrates.
Yet, potatoes are remarkably low in energy density compared to other starchy foods, making them ideal for weight management.
The findings suggest we should reconsider potatoes' place in a balanced diet
PEXELSEnergy density refers to the amount of calories in a particular weight of food. Components like water and dietary fibre add volume without contributing calories.
Research shows people tend to eat a consistent weight of food, so lower energy density foods naturally reduce calorie intake.
In a study conducted by the researchers, participants replaced 40 per cent of meat or fish in their main meals with potatoes, which were specially prepared to enhance dietary fibre content.
The potatoes were boiled and cooled for 24 hours before being added to dishes, and were cooked with their skins on.
Results showed an average weight loss of 5.6 per cent of body weight, or 5.8kg, over eight weeks.
Participants also experienced improved insulin resistance whilst reporting feeling full despite consuming fewer calories.
Potatoes provide essential nutrients beyond just carbohydrates, particularly dietary fibre and potassium, which are designated as "nutrients of public health concern" by the 2020-2025 Dietary Guidelines.
They contain negligible fat whilst delivering important nutrients and phytochemicals.
When cooked and then cooled, potatoes develop unique properties that benefit health. This process generates slowly digested starch, which increases feelings of fullness.
It also creates resistant starch type 3, which passes undigested through the gastrointestinal tract without contributing any calories. These properties make potatoes particularly valuable for weight management.
Approximately 80 per cent of people with obesity have type 2 diabetes, making this research particularly relevant.
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The diet studied reduced body weight and moderated blood glucose response
GETTYThe diet studied not only reduced body weight but also moderated blood glucose response.
These are key components in managing type 2 diabetes, suggesting potatoes can be beneficial rather than harmful for those with the condition.
Despite previous epidemiological studies linking potatoes to weight gain and increased risk of type 2 diabetes, this new research demonstrates they can be part of a healthy eating pattern.
The study showed that when incorporated properly into meals, potatoes help reduce body weight and moderate blood glucose response, suggesting we should reconsider potatoes' place in a balanced diet.
