Carb lovers rejoice! This delectable carbohydrate, long considered a guilty pleasure, may be a secret weapon for “effortless weight loss.”
According to a new study conducted by researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, potatoes are surprisingly nutrient-dense and could be an essential “part of a healthy diet.”
The root vegetable has long been disregarded as too starchy for individuals with insulin resistance, and it was once believed to contribute to type 2 diabetes. Scientists now assert that potatoes can be a part of the ideal diet, which may rectify the potato’s poor reputation.
This is excellent news for those who gorged themselves on grandma’s famous mashed potatoes during the Thanksgiving holiday, or who overindulge in carbohydrates at December and New Year’s Eve celebrations.
Due to the starch’s low caloric content and high satiety, researchers have discovered that eating a large portion of potatoes can contribute to a slimmer waistline.
Professor Candida Rebello, co-author of the study, told SWNS, “People tend to eat the same weight of food regardless of its caloric content in order to feel full.” By consuming foods with a higher density that are low in calories, you can easily reduce your caloric intake.
36 individuals between the ages of 18 and 60 who were overweight, obese, or had insulin resistance participated in the study. The participants were given two diets, both rich in fruits and vegetables, in which 40% of the typical American meat consumption was substituted with beans, peas, or potatoes.
Beans have been touted as a diabetes superfood, as doctors once crowned the legume the best at maintaining stable blood sugar levels; however, these researchers were testing this theory.
“The most important aspect of our study is that we did not reduce the portion size of meals but instead reduced their caloric content by adding potatoes,” continued Rebello. “Each participant’s meal was tailored to their individual caloric requirements, but by substituting some meat content with potato, they felt fuller, faster, and frequently did not even finish their meal.”
Rebello’s catchphrase: “In effect, it is possible to lose weight with minimal effort.”
Potatoes contain health-promoting Vitamin C, Vitamin B6, potassium, magnesium, folate, and fiber, and have also been found to contain antioxidants.
The potatoes were boiled with their skins on, then refrigerated for 12 to 24 hours to increase their fiber content. The potatoes were then included in the participants’ lunch and dinner as mashed potatoes, shepherd’s pie, wedges, salad, and scalloped.
Comparing the nutrient content of potatoes with those of beans and peas, scientists discovered that potatoes are just as nutritious.
“We demonstrated, contrary to popular belief, that potatoes have no negative effect on blood glucose levels,” stated Rebello. In fact, those who participated in our study experienced weight loss.
The study, which was published in the Journal of Medical Food, confirmed that people can still maintain a healthy diet and indulge in some potatoes, challenging what was previously believed about the once-damned starch.
“People typically do not stick with a diet they don’t like or isn’t varied enough,” the professor continued. “The meal plans provided a variety of dishes, and we showed that a healthy eating plan can have varied options for individuals striving to eat healthy.”
Carbohydrate lovers cannot subsist solely on potatoes, but they also need not abstain from them. In fact, potatoes are “relatively inexpensive” and easily incorporated into daily meals.
Dr. John Kirwan, the study’s principal investigator and executive director of the Pennington Biomedical Research Center, used the study to investigate the effects of food on diabetes and obesity, stating that there is still more to learn about “complex disease” and its solutions.
“Obesity is an incredibly complex disease that we are tackling on three different fronts: research into how and why our bodies react as they do, research into individual responses to diet and physical activity, and policy-level discussions and community programs that translate our research into strategies for our local and global communities to live healthier lives,” he said. “These new data on the effects of potatoes on our metabolism are an exciting addition to the arsenal of evidence we already possess to do so.”