Potatoes and Weight Loss: Surprising Research

Potatoes are among the most widely consumed yet frequently misunderstood foods. Despite their negative reputation, recent studies suggest they may aid in weight loss and enhance insulin sensitivity, particularly in people with glucose metabolism issues.

In this Q&A, we talk with Candida J. Rebello, assistant professor and director of the Nutrition and Chronic Disease Program at Pennington Biomedical Research Center, about how small dietary tweaks—such as cooking potatoes properly—can help people enjoy filling meals while improving their health.

Rethinking the Potato: Myths & Nutrition

We’ll also dispel popular misconceptions about potatoes and reveal their unexpected nutritional value. If you’ve ever questioned their place in a healthy diet, this information could shift your viewpoint!

Type 2 diabetes is a frequent condition associated with obesity, often beginning with insulin resistance, which hinders the body’s ability to regulate blood glucose levels. My research focuses on managing body weight and improving blood glucose responses in individuals affected by obesity and insulin resistance.

Potatoes and Energy Density: A Comparison with Other Cooked Starches

Potatoes have a low energy density. The table below compares potatoes to other cooked starchy foods.

In our study, we replaced 40% of the meat or fish in the original entrée recipes with potatoes to lower the energy content while keeping portion sizes satisfying. The potatoes were prepared to boost their dietary fiber (for instance, boiled and cooled for 24 hours before being added to the dish and cooked with their skins). The daily meal plan included fruits, vegetables, whole grains, dairy, and occasional desserts. We observed an average weight loss of 5.6% of body weight (5.8kg) over eight weeks, with improvements in insulin resistance. Participants reported feeling full despite the unintentional reduction in calorie intake.

Energy density is the amount of energy (kcal/g) in a given weight of food. Ingredients like water and dietary fiber increase food volume without adding calories. Simply drinking water with meals doesn’t reduce energy intake unless it’s part of the food. Since people typically eat a consistent weight of food, reducing energy content while keeping portion sizes familiar can apply to various eating habits. While calorie restriction may reduce intake, unconscious factors influence energy balance, making “eat less” messages less effective for long-term weight loss. A low-energy-density diet allows for larger, more satisfying portions without calorie counting, making it more sustainable.

Obesity, Type 2 Diabetes, and the Impact of Diet on Weight and Blood Glucose

Around 80% of individuals with obesity also have type 2 diabetes. The diet led to weight loss and helped regulate blood glucose levels. Excess weight and high blood glucose are major factors in the development of type 2 diabetes.

The Role of Potatoes in a Healthy Diet: Balancing Nutrients, Weight, and Blood Glucose

Potatoes are a popular, nutrient-rich food with low calories, making them an appealing non-animal substitute in meals. However, research has linked potato consumption to weight gain and a higher risk of type 2 diabetes. Our study, though, shows that a healthy diet including potatoes can help reduce body weight and regulate blood glucose.

Nutritional Benefits of Potatoes: Low Fat, High Nutrients, and Versatile

Potatoes are low in fat and energy density, offering key nutrients like fiber and potassium, which the 2020-2025 Dietary Guidelines label as “nutrients of public health concern.” They make up about 30% of vegetable intake in the U.S. Potatoes are rich in starch, which serves functions like thickening and stabilizing in foods. When cooled, they form slowly digested and resistant starch, which increases fullness and provides no calories.

Factors Driving Excessive Energy Intake and Unintentional Behavior Change

High energy density and large portion sizes contribute to excessive energy intake. A low energy-dense diet naturally leads to reduced calorie consumption. Lifestyle approaches that promote unintentional behavior changes are more likely to succeed, as they operate below the level of conscious awareness. Obesity and type 2 diabetes are widespread in Louisiana and globally, and “simple messages to eat less don’t appear to be effective.”

Weight Loss, Lean Mass, and Muscle Function

Weight loss leads to a reduction in both fat and lean mass. Preserving lean mass is crucial for maintaining muscle function and insulin sensitivity. We are currently investigating how diet influences muscle mass and function.

Read the original article on: Scitech Daily

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