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In a surprising twist to nutritional science, baked potatoes—often criticized for their high carbohydrate content—are emerging as a potential ally in managing Type 2 diabetes and improving heart health. New research conducted by Dr. Neda Akhavan, Assistant Professor in the Department of Kinesiology and Nutrition Sciences at UNLV’s School of Integrated Health Sciences, highlights the cardiovascular benefits of incorporating baked potatoes into the diet of individuals with Type 2 diabetes.
Presented at the Alliance for Potato Research and Education, Akhavan’s study stands out as one of the first to scientifically examine the impact of baked potatoes on cardiovascular health in diabetic patients. The research involved 24 participants with well-controlled Type 2 diabetes, who were given either a baked potato or a portion of white rice daily over a 12-week period.
Key Findings
Participants consuming baked potatoes experienced modest reductions in fasting blood glucose levels and improvements in body composition and waist circumference. Additionally, there was a decrease in resting heart rate among those who included potatoes in their diet. These findings suggest that baked potatoes, when prepared without frying, can be a beneficial component of a diabetes-friendly diet.
“The results from our study provide evidence that white potatoes can be healthfully incorporated into the diet of individuals with Type 2 diabetes when substituted for other high glycemic load foods,” said Akhavan. “There were no adverse effects on health outcomes, and some cardiometabolic benefits were observed, supporting the idea that diabetics should not avoid potatoes.”
Nutritional Insights
Despite their reputation, potatoes are packed with essential nutrients. They are the richest source of dietary potassium in Western diets, surpassing bananas. High potassium intake is associated with lower blood pressure and reduced risk of Type 2 diabetes. Furthermore, potato skins contain “resistance starch,” a type of fiber that enhances glucose control, improves lipid profiles, and increases satiety.
Akhavan emphasizes that preparation methods matter. “Potatoes are versatile and can be part of a well-rounded diet. For optimal health benefits, bake or roast them and keep the skin on to retain the maximum amount of potassium and fiber.”
Future Research Directions
Looking ahead, Akhavan plans to expand her study to a larger, more diverse group of participants and explore the effects of potato consumption within a Mediterranean dietary pattern. This expanded research aims to further elucidate the role of potatoes in various dietary contexts and their potential health benefits.
For those interested in the full study, details are available on ClinicalTrials.gov under the title “Effects of White Potato Consumption on Measures of Cardiometabolic Health in Individuals With Type 2 Diabetes Mellitus.”
In light of these findings, it may be time to reconsider the humble potato’s place in the diet—especially when it comes to managing diabetes and supporting heart health.
