Potatoes (one of the carb-iest and most delectable vegetables of them all) have long been chastised, and for no good reason. Call me a potato advocate if you will, but they contain a wealth of micronutrients, are low in calories (a medium-sized one contains just 110 calories), and due to their high amount of carbohydrates and a type of fibre called resistant starch (which takes longer to digest), they are actually really helpful in keeping you satiated for longer.
And now thanks to a new study, potatoes are being seen for more than the drab-looking vegetable that almost always needs to be dressed up in oil, butter and cream to turn heads. The potato is now kicking all misconceptions to the curb, with the study finding it can not only help with weight loss but also lower insulin resistance. This is the process where the body no longer responds to insulin in the way it should, producing more and more insulin in an attempt to stabilise the glucose levels in your blood, which often leads to high blood pressure and cholesterol.
Potatoes (which have a high glycemic index, or GI) have often been on the lists of foods for people to avoid, especially for those with insulin resistance, as high GI foods risk causing a spike in blood sugars and increasing the risk of type 2 diabetes.
But according to this and other studies, researchers discovered that this isn’t the case, finding potatoes do not negatively impact blood glucose levels and that there is no reason for people with type 2 diabetes to avoid potatoes when they are eaten as part of a well-balanced evening meal. In fact, it’s the resistant starch in the potatoes that has been shown to improve blood sugar control.
The study comprised of 36 people between the ages of 18 and 60 who were overweight or had insulin resistance. Participants were given two different diets, both high in fruits and veggies, and swapped 40 percent of typical meat consumption content with beans, peas or potatoes. The result? Participants claimed they were fuller quicker and for longer.
Professor, Candida Rebello, a registered dietitian and co-investigator of the study, said in a media statement, “People tend to eat the same weight of food regardless of calorie content in order to feel full.”
“By eating foods with a heavier weight that are low in calories, you can easily reduce the number of calories you consume.”
“The key aspect of our study is that we did not reduce the portion size of meals but lowered their caloric content by including potatoes,” Rebello added.
“Each participant’s meal was tailored to their personalised calorific needs, yet by replacing some meat content with potato, participants found themselves fuller, quicker and often did not even finish their meal.”
If you’re wondering what meals were served up in this study, potatoes were given to the participants for both lunch and dinner in the form of shepherd’s pie, mashed potatoes, wedges, salad and scalloped potatoes.
And to increase the dietary fibre, they were boiled (skin intact) and chilled in the fridge for 12 to 24 hours. Chilling potatoes in this way naturally increases the amount of resistant starch they contain. Interestingly, upon nutrient comparison, scientists discovered potatoes were just as healthy as beans and peas.
This isn’t the only research highlighting the benefits of potatoes for weight loss. A 2018 study revealed that when overweight women ate less energy-dense foods (a lower number of calories per serving) such as potatoes early in the day, they were able to lose weight and keep it off. The scientists also put this down to the participants staying full throughout the day without relying on high-calorie alternatives.
And another study published in the Journal of the American College of Nutrition compared weight loss in a group of 90 men and women following a reduced-calorie diet with or without potatoes for 12 weeks. It revealed that potatoes did not cause weight gain—rather, the participants who ate potatoes daily were still able to lose weight.
This is good news for the potato. But what we’re seeing is that while potatoes are an important part of a healthy diet, how you prepare them can make a big difference in your weight-loss efforts. Meaning, consuming a large takeaway chips daily might not be the right way to go about it—just saying. But you don’t necessarily need to avoid the hashbrown next time you head out for breakfast either.
Riley Kusuma, accredited practising dietitian at Bupa, agrees that potatoes are a great inclusion to a balanced and healthy diet, and can help you reach your weight loss goals.
“Potatoes rate very highly on the satiety index, which means they keep you fuller and satisfied for longer after eating,” says Kusuma.
When considering how much potato to include in your meal, Kusuma recommends keeping your potato portion to a quarter of your plate.
“Half a medium sized potato will count as one of your serves of vegetables per day. And a balanced main meal should include half a plate of non-starchy vegetables, a quarter plate of carbohydrates or starchy vegetables and a quarter plate of protein,” she says.
With the potato no longer feeling the need to defend itself as a great addition to any meal, it now feels like the right time to let you know (before you start stripping its layers back) the skin of a medium potato provides 7 percent of your daily fibre needs—something most Australians are falling short of, according to this study.
“Keeping the skin on your potatoes will also boost your fibre intake, which is another way to help you stay fuller for longer,” says Kusuma.
Looking for some delicious and healthy dishes that hero the potato? You can find them here and here.
