Introduction
Potatoes are a staple in many diets around the world, but they often get a bad rap for being unhealthy. However, a recent study suggests that you may be able to eat more potatoes than you think and still maintain a healthy diet. The study found that potatoes can be part of a healthy diet and can even help reduce the risk of certain diseases. In this article, we’ll explore the findings of the study and discuss why you may be able to eat more potatoes than you think.
Why You May Be Able To Eat More Potatoes, Study Suggests
A new study suggests that potatoes may be a healthier option than previously thought. The study, conducted by researchers at the University of California, Davis, found that potatoes are a good source of dietary fiber, vitamins, minerals, and antioxidants. The study also found that potatoes are low in calories and fat, making them a healthier option than many other starchy foods.
The study looked at the nutritional content of potatoes and compared it to other starchy foods, such as white rice, pasta, and bread. The researchers found that potatoes had more dietary fiber, vitamins, minerals, and antioxidants than the other starchy foods. They also found that potatoes had fewer calories and fat than the other starchy foods.
The researchers concluded that potatoes are a healthier option than many other starchy foods. They suggest that people should consider eating more potatoes as part of a healthy diet. The study also suggests that potatoes may be a good source of nutrition for people who are trying to lose weight.
The study is the latest in a series of studies that suggest potatoes may be a healthier option than previously thought. Previous studies have found that potatoes are a good source of vitamins, minerals, and antioxidants. They have also been found to be low in calories and fat, making them a healthier option than many other starchy foods.
The study suggests that people should consider eating more potatoes as part of a healthy diet. Potatoes are a good source of dietary fiber, vitamins, minerals, and antioxidants. They are also low in calories and fat, making them a healthier option than many other starchy foods.
If you adore potato salad, scalloped potatoes, or sweet potato fries, then you might be concerned about how they’re affecting your body. The good news is that a new study has found that potatoes might be healthier than we thought.
Conducted by researchers at Boston University, the study was published in the Journal of Nutritional Science and involved 2,523 participants who were 30 years old and older. They assessed the eating habits and health of participants over time to understand to what extent the regular consumption of potatoes by healthy adults could potentially have an adverse impact on their cardiometabolic health.
What happened in the study
Though this study was just recently published in September 2022, researchers actually began collecting data in 1971 from around 70% of participants and continued this throughout the subsequent years. Those behind the study took a look at how many and what types of potatoes participants would eat, such as white potatoes and sweet potatoes.
As for preparation, participants were eating 36% baked potatoes, 28% fried, 14% mashed, and 9% boiled, while the remainder were additional options. The researchers also noted the ongoing health of the participants.
The study’s results
In the case of healthy adults, the overall results showed there was no connection between eating four or more cups of white potatoes or sweet potatoes—whether fried or not—each week and an increased risk of health issues, including hypertension and dyslipidemia.
Beyond that, participants who ate fried potato dishes had a lower risk of dealing with various health issues if they weren’t as likely to eat red meat or were physically active. Specifically, they were 24% less likely to develop Type 2 diabetes and 26% less likely to have elevated triglycerides.
The implications of the study
“It’s not surprising that potatoes weren’t associated with risk of diabetes, high blood pressure, or elevated triglycerides because potatoes are a whole, unprocessed food,” DJ Blatner, RDN, CSSD, and author of the Flexitarian Diet tells Eat This, Not That!
“Potatoes are a vegetable that contains quality carbs and fiber. One medium potato is a good source of potassium, which is an electrolyte that aids in muscle, cardiovascular, and nervous system function,” Blatner explains. “[They’re also] an excellent source of vitamin C, which acts as an antioxidant to help prevent cellular damage.”
“They count as a nutrient-dense vegetable, and it’s a food group that 90% of people don’t get enough of,” Blatner notes, with respect to the major benefits associated with eating potatoes. “The U.S. Dietary Guidelines suggest we eat at least 2.5 cups of veggies each day, and of that should be five cups of starchy veggies each week.”
“The only thing to look out for is what you are pairing them with,” Blatner advises. “Include potatoes in balanced meals more often and not just meals with steak or burgers. Enjoy classic [baked] potato toppings like butter, cheese, and sour cream—but in small, condiment-sized amounts. And try other nutrient-dense toppers, like veggie and bean chili, green onions, and avocado.”
As for other healthy ways to enjoy potatoes, Blatner suggests preparing them in an air fryer.
“[Air-fried potatoes] are so fast and a great side dish for breakfast or dinner,” she says.
According to Blatner, other creative ways to prepare and serve potatoes include using spuds as “a fun addition to snack and charcuterie boards.” She also suggests trying sheet-pan “nachos” using potatoes in lieu of tortilla chips and nutrient-dense toppers like black beans, tomatoes, onions, and guacamole. (Yum!)
Desirée O