From mashed potatoes to French fries, potatoes are one of the most popular and versatile foods in the world. However, if you have type 2 diabetes, it’s important to consider whether they can fit into your diet in a healthy way. Or if their consumption is not likely to do you more harm than good. In this article, a recent study dismisses the alleged impact potatoes may have on people with type 2 diabetes. Read on to learn the essential facts about this beloved vegetable, so you know if it Whether or not it’s time for a “potato night”!
A recent study contradicts the harmful effects of potatoes on the health of people with type 2 diabetes.
To date, a recent Australian study published in the diabetes care review announced that potatoes are like any other vegetable full of nutrients with multiple benefits on overall health, including that of people with type 2 diabetes.
The Edith Cowan University Research Institute conducted a study, led by Dr Nicola Bondonno which found that people who ate the most vegetables were 21% less likely to develop type 2 diabetes than those who ate the least, and that eating potatoes did not increase these risks at all.
The research team analyzed dietary data collected from more than 200,000 Australians aged 45 and over between 2006 and 2016, making it one of the largest studies on nutrition and type 2 diabetes to date. this day. People who ate more than seven servings of vegetables a day were found to have a 21% lower risk of type 2 diabetes than people who ate only three or fewer servings a day. But adding potatoes to this mix did not show any further improvement in risk.
The results suggest that potatoes remain a healthy food option for people with type 2 diabetes, provided they are properly prepared through healthy cooking methods. In addition, the researchers also advise accompanying the potatoes with vegetables or proteins such as legumes and lean meats to reduce their glycemic index.
While other studies have linked carbohydrate-rich foods like potatoes to increased risks of chronic diseases like diabetes, this new study gives us a better understanding of how different food components can have different effects on health depending on how they are prepared. The authors concluded that consuming more vegetables could be beneficial in reducing type 2 diabetes, even when accompanied by starchy carbohydrates like potatoes.
What are the healthiest and recommended ways to cook potatoes?
Roasting:
Roasting is a great way to retain the natural flavor and texture of the potato while preserving its nutritional value. To prepare roast potatoes, preheat your oven to 200°C, wash and dry the potatoes before cutting them into small pieces. Place them on a greased baking sheet and brush them lightly with olive oil or melted butter. Sprinkle with herbs, spices or both for extra flavor. Bake for 20-25 minutes until the potatoes are golden brown and crispy on the outside, but tender on the inside.
Microwave:
The microwave is also an easy way to cook potatoes using less fat. Start by rubbing a few washed potatoes under cold water, then poke several holes in each with a fork. Place each potato individually on a plate, then microwave them for 5 minutes before turning them over and microwave them for an additional 2-3 minutes, until tender to heart.
Steam cooking :
Steaming is another healthy cooking option because it retains more of the potato’s vitamins and minerals than boiling or frying. To steam potatoes, fill a large pot with 75ml of water and place over medium-high heat with a steamer basket inside; put the washed potatoes in the basket, cover and cook for 10-15 minutes until cooked through but not mush.
Baking:
Baking is an old, reliable way to cook potatoes, which works especially well if you don’t want to turn your oven on too high or use large amounts of oil as you do when roasting or frying. Preheat your oven to 190°C, then lightly grease a baking sheet before placing the washed and dried potatoes on it; prick each with a fork 3-4 times, then sprinkle with herbs or spices if desired; bake for 40-50 minutes until golden on the outside and soft on the inside!
