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February is named the month of affection, and it is also Nationwide Potato Lovers Month. It is the right time to speak about one of many world’s hottest (and misunderstood) meals. Potatoes usually get a foul rap, however new analysis exhibits they’ll truly play a task in weight reduction and enhancing insulin resistance—particularly for folks with impaired glucose metabolism.
On this Q&A with Candida J. Rebello, assistant professor and director of the Vitamin and Continual Illness Program at Pennington Biomedical Analysis Heart, we dive into how easy dietary modifications, like incorporating extra potatoes in the best approach, might help folks eat satisfying meals whereas managing their well being.
We’ll additionally clear up some widespread misconceptions about potatoes and discover their stunning dietary advantages. In the event you’ve ever doubted potatoes belong in a nutritious diet, this analysis would possibly change your thoughts.
What’s the drawback your analysis is attempting to resolve?
A typical illness that accompanies weight problems is kind 2 diabetes. The impaired capacity to take care of blood glucose ranges begins with insulin resistance. Due to this fact, my analysis goals to modulate physique weight and the blood glucose response in folks with weight problems and insulin resistance.
Are you able to share an summary of your analysis on potatoes?
Potatoes are low in power density. The desk exhibits a comparability of potatoes with different cooked starchy meals.
In our research, we substituted 40% of meat or fish within the authentic recipes for the principle entrée with potatoes to scale back the power content material whereas sustaining satisfying portion sizes. The potatoes had been ready to boost their dietary fiber content material (for instance, boiled and cooled for twenty-four hours earlier than including to the dish and cooked with their skins). The meal plan for the day included fruits, greens, complete grains, dairy merchandise, and the occasional dessert. We discovered that the typical weight reduction was 5.6% of physique weight or 5.8kg in eight weeks and their insulin resistance improved. Members reported feeling full despite the inadvertent discount in power (energy) consumption.
This desk exhibits a comparability of potatoes with different cooked starchy meals. Credit score: LSU
What’s the affect of this analysis?
Habits change is tough for most individuals. Probably the most promising pathway doesn’t problem present codecs and hierarchies however makes strategic and incremental modifications.
Power density refers back to the quantity of power in a specific weight of meals or the kcal/g of meals. Due to this fact, parts equivalent to water (0 kcal/g) and dietary fiber, which isn’t metabolized, add to the quantity of meals with out contributing power or energy. (Simply consuming further water as a beverage together with meals is just not efficient in decreasing power consumption. It should be integrated within the meals.)
We all know that folks are inclined to eat a constant weight of meals. Due to this fact, sustaining the portion sizes that persons are accustomed to consuming whereas decreasing power content material has applicability to a variety of consuming patterns. Calorie restriction reduces meals consumption, however highly effective inner and exterior alerts affect the regulation of power steadiness beneath our aware degree, and easy messages to eat much less are ineffective for sustained weight reduction.
With a food regimen low in power density, folks eat much less with out aware calorie restriction. The portion sizes are massive and satisfying (meals excessive in quantity), and the food regimen is extra prone to be sustainable over the long run.
How does this have an effect on folks with kind 2 diabetes?
Roughly 80% of individuals with weight problems have kind 2 diabetes. The food regimen diminished physique weight and moderated the blood glucose response. Extra physique weight and elevated blood glucose are key parts of kind 2 diabetes.
Have been there any misconceptions about potatoes that your analysis helped to debunk?
Potatoes are one of many world’s hottest meals, offering essential vitamins with out too many energy. Due to this fact, utilizing potatoes to broaden the idea of meat and embody non-animal-based substitutes with out affecting the meal portion measurement appeals to customers.
However, epidemiologic research have grouped potatoes within the “less healthy plant food” class and related their consumption with weight achieve. Potato consumption can also be related to an elevated danger for kind 2 diabetes. Our research confirmed {that a} wholesome consuming sample, together with potatoes, reduces physique weight and moderates the blood glucose response.
Many consider potatoes as simply carbs. What important vitamins do they supply? How does the fiber content material in potatoes affect digestion and total well being?
Potatoes have negligible fats and are low in power density whereas offering essential vitamins, particularly dietary fiber and potassium, designated by the 2020–2025 Dietary Pointers as being “nutrients of public health concern.” Potatoes are a cheap meals that contains roughly 30% of the full vegetable consumption in america (US).
Though primarily outlined by their starch content material, potatoes are a wealthy supply of vitamins and phytochemicals, and their starch has distinctive performance for meals functions equivalent to thickening, bulking, and stabilizing. Furthermore, cooling of gelatinized potatoes generates considerable ranges of slowly digested starch (will increase perceptions of fullness) and resistant starch kind 3 (passes undigested by the gastrointestinal tract, so doesn’t contribute any energy).
What’s the worth of this analysis for Louisiana residents and all over the world?
Excessive power density and huge portion sizes are drivers of extra power consumption. The important thing to a low energy-dense food regimen is that it inadvertently reduces energy. Way of life methods that lead to inadvertent habits change have an opportunity of success as a result of the regulation happens beneath the aware degree. Weight problems and sort 2 diabetes are extremely prevalent in Louisiana, however they exist all over the world, and “simple messages to eat less do not seem to work.”
What’s subsequent for the analysis?
Weight reduction leads to lack of fats mass in addition to lean mass. Preservation of lean mass is essential for sustaining muscle operate and insulin sensitivity. We at the moment are exploring the impact of the food regimen on muscle mass and performance.
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Louisiana State College
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Q&A: Scientist shares stunning dietary advantages of potatoes (2025, February 28)
retrieved 1 March 2025
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