Research by Professor Neda Akhavan in UNLV’s Department of Kinesiology and Nutrition Sciences indicates that the health benefits of potatoes are often misunderstood. Credit: Becca Schwartz/UNLV

Nutrition sciences professor Neda Akhavan’s recent study suggests spuds as a potential superfood for those with Type 2 diabetes

The potato is small enough to fit inside a person’s hand, yet it contains enough nutrients to help whittle waistlines and lower blood sugar in adults with Type 2 diabetes. Despite the fact that potatoes, particularly the skins, are packed with health-boosting nutrients, they routinely get a bad rap among dieters.

There may soon be a change, thanks to new research conducted by Neda Akhavan, an assistant professor in the Department of Kinesiology and Nutrition Sciences within UNLV’s School of Integrated Health Sciences. Akhavan recently presented her findings on the cardiovascular benefits of potatoes for individuals living with Type 2 diabetes to the Alliance for Potato Research and Education. “I enjoy researching food items that are often stigmatized in the field of nutrition,” she stated. “Many people think of potatoes as something that is usually fried or high in fat, and we wanted to highlight how a potato, when prepared properly, can be both functional and healthy.”

Putting Potatoes to the Test

Akhavan enlisted 24 participants for the study, all of whom had Type 2 diabetes that was well controlled with medication. Funded by the Alliance for Potato Research and Education, this is believed to be the first study of its kind to scientifically measure the cardiovascular benefits of potatoes for adults with diabetes. 

Participants in the study group were each given a pre-prepared baked potato with the skin measured to 100g, with only 20 grams of carbohydrates, roughly enough to fit in one hand to incorporate as a snack or side with meals daily. The control group was given a similar potion of white rice with the same number of calories and carbohydrates. The study ran daily for 12 weeks, which is considered the minimum time needed to see changes in indices of glycemic control and cardiometabolic health. 

Study participants were permitted to add herbs or spices to the potatoes, or up to ½ tbsp of butter, but they were advised not to fry their potato. 

Key Takeaways and Recommendations 

A slight reduction in fasting blood glucose levels was observed in study participants who consumed potatoes. Additionally, improvements in body composition and waist circumference, as well as a decrease in resting heart rate, were noted.

“The results from our study provide evidence that white potatoes can be healthfully incorporated in the diet of individuals with Type 2 diabetes when substituted for other foods with a high glycemic load, such as long-grain white rice,” Akhavan said. “Additionally, there were no harmful effects on measured health outcomes, and some cardiometabolic health benefits were shown, which aligned with what we expected to see. Therefore, diabetics should not shy away from potatoes.”

Akhavan says that just like all foods, moderation – and preparation methods – are key.  

“Potatoes are a versatile food and can be eaten with most types of cuisines. However, it’s important to incorporate them into a well-rounded diet,” she said. “For those short on time, consider making a large batch of baked or roasted potatoes and meal prepping to last you a while. I don’t oppose boiling potatoes, but you want to keep as much of the potassium from the skin as possible, and you lose some of that when you boil them.”

Making the Case for Potatoes

Potatoes are the richest source of dietary potassium in Western diets, and high potassium diets have been shown to prevent high blood pressure and Type 2 diabetes development. Additionally, potato skins contain a certain type of fiber called “resistance starch,” which have been shown to improve glucose control, lipid profiles, and satiety. Because of these added health benefits, Akhavan recommends eating potatoes with the skin. 

So, the next time you want to reach for a banana, she added, reach for that potato instead.

“A lot of people are shocked to learn that a potato has a higher level of potassium than a banana,” she said. “Believe it or not, a baked potato is one of the most satiating foods consumed within the western diet. And, when it is consumed baked, it increases our ability to feel fuller throughout the day.” 

Akhavan intends to expand the study in the coming months to include a larger and more diverse participant population, and incorporation of potatoes within a Mediterranean dietary pattern. She also plans to explore the role of potato consumption and its effects on dietary patterns and related health benefits.

With low or no-carbohydrate diets rising in popularity in recent times, the humble potato is now regularly overlooked in favour of other vegetables.

In fact, research literature has previously indicated potatoes may have a detrimental effect on health, such as possibly increasing the likelihood of developing Type 2 diabetes.

However, new Edith Cowan University (ECU) research has shown while spuds may not have all the same benefits as some other vegetables — such as lowering risk of Type 2 diabetes — health issues associated with potatoes may actually be due to how people are preparing them and what they’re eating them with.

More than 54,000 people reported their dietary intake for the long-term Danish Diet, Cancer and Health study.

A recent analysis of this study led by Dr Nicola Bondonno from ECU’s Nutrition and Health Innovation Research Institute, found people who consumed the most vegetables were 21 per cent less likely to develop Type 2 diabetes than those who consumed the least amount of vegetables.

PhD candidate Pratik Pokharel carried out work on the analysis and said while potatoes didn’t have the same impact on Type 2 diabetes, they also didn’t have any negative effect.

“In previous studies, potatoes have been positively linked to incidence of diabetes, regardless of how they’re prepared — but we found that’s not true,” Mr Pokharel said.

“In Denmark, people consume potatoes prepared in many different ways; in our study, we could distinguish between the different preparation methods.

“When we separated boiled potatoes from mashed potatoes, fries or crisps, boiled potatoes were no longer associated with a higher risk of diabetes: they had a null effect.

Mr Pokharel said underlying dietary patterns were the key.

“In our study, people who ate the most potatoes also consumed more butter, red meat and soft drink — foods known to increase your risk of Type 2 diabetes,” he said.

“When you account for that, boiled potatoes are no longer associated with diabetes. It’s only fries and mashed potatoes, the latter likely because it is usually made with butter, cream and the like.”

Eat your vegies

Mr Pokharel said findings from the study indicate vegetables could play a key role in reducing Type 2 diabetes, as people who ate a lot of leafy greens and cruciferous vegies such as spinach, lettuce, broccoli and cauliflower had a significantly lower risk of developing the condition.

He said the relationship between vegetables and diabetes should be incorporated into public dietary guidelines — as should the benefits of eating potatoes.

“The finding that vegetables lower diabetes risk is crucial for public health recommendations, and we shouldn’t ignore it,” he said.

“Regarding potatoes, we can’t say they have a benefit in terms of type 2 diabetes, but they also aren’t bad if prepared in a healthy way.

“We should separate potatoes and other vegetables in regard to messaging about disease prevention but replacing refined grains such as white rice and pasta with potatoes can improve your diet quality because of fibre and other nutrients found in potatoes.”

Putting it into practice in the kitchen

Mr Pokharel said people should be advised to increase their vegetable intake — and they could include potatoes, so long as they left out some of the unhealthy extras such as butter, cream and oil.

“Potatoes have fibre and nutrients, which are good for you,” he said.

“People talk about carbs being bad, but it’s more about the type of carbs you’re having; compared to something like white rice, boiled potatoes are a good quality of carbohydrate.

“But just take care how you prepare them: don’t eat fries, or mash with extras in it all the time.

“Just boil them and eat them like other greens or other foods — and you don’t need to have it with red meat all the time.”