Posted on 07/18/2025 7:34:42 AM PDT by Red Badger
The health benefits of potatoes are misunderstood, according to research by professor Neda Akhavan in UNLV’s Department of Kinesiology and Nutrition Sciences.
Nutrition sciences professor Neda Akhavan’s recent research identifies potatoes as a potential superfood for individuals with Type 2 diabetes.
New research reveals that properly prepared potatoes can offer significant health benefits, including cardiovascular improvements, for people with Type 2 diabetes, challenging their negative dietary reputation.
The potato is small enough to fit inside a person’s hand yet contains enough nutrients to whittle waistlines and lower blood sugar in adults with Type 2 diabetes. Yet, despite the fact that potatoes – particularly the skins – are packed with health-boosting nutrients, they routinely get a bad rap among dieters.
That may soon change, thanks to new research by Neda Akhavan, 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 those living with Type 2 diabetes to the Alliance for Potato Research and Education.
“I like doing research on food items that are highly stigmatized in the nutrition world,” she said. “Most people associate the potato as something that is mostly fried or has a lot of fat, and we wanted to shine a light on 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 modest decrease in fasting blood glucose levels was present for study participants who ate potatoes. Study participants also showed improvements in body composition, waist circumference, and a decrease in resting heart rate.
“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 very versatile food and can be eaten with most types of cuisines, but you want to make sure to incorporate them into a well-rounded diet,” she said. “For those tight on time, consider making a large batch of baked or roasted potatoes and meal prep to last you a while. I’m not against boiling potatoes, but you want to keep as much of the potassium from the skin as you can, 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 has 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.
The research was funded by the Alliance for Potato Research and Education.
So they are no longer Satan’s Tubers, pushed up from the depths of Hell to beat up your pancreas?
Especially the skin Huh? Chickens will eat anything but they will not eat potato skins period.
And eat the skins.
I just looked into this. Boil sweet potatoes for 30 minutes and they are low glycemic index. Baked they are high
https://www.youtube.com/watch?v=0DgpFqNvYDs&t=138s
“Science” has devolved to the level of a carnival barker or snake oil salesman.
I have a hard time believing someone can publish this with a straight face. At first I thought it was from the Babylon Bee.
“So, the next time you want to reach for a banana, she added, reach for that potato instead.”
Next week: “Major study shows bananas are better than potatoes for diabetics!”
Study funded by United Fruit Company.................
I'm learning that a little cornstarch can be added to a lot of things...potato pancakes, battered fried cauliflower...
I just boiled the eggs...so now for the potato salad. I want to make KFC cole slaw, too...do the vegies in a chopper...
> Funded by the Alliance for Potato Research and Education… <
He who pays the piper calls the tune.
💰
I now look forward to a report funded by Pepsi that says sodas are actually healthy,
Potatoes do not lower blood sugar they spike it big time! Any type two diabetic that eats potatoes is aggravating his condition. Get your potassium from avocados!
It wasn’t the potatoes.
These people were also watching everything else they ate, and were probably exercising a lot more. These are people that were willing to be in a study so they are more likely to eat correctly, etc.
I too like a little baked potato under my sour cream and toppings ;-)
Think about the billions of humans who have avoided starvation because of the potato before launching into any extreme diet plan.
Thank you!!
Potatoes are my favorite food.
My youngest started UNLV at 12. I attended the orientation. UNLV is surprisingly very conservative comparatively- full of Mormons in admin and teaching. LOL.
There ya go. That’s a properly prepared baked tator.
I’d imagine not being cooked to mush would give a lower GI, but of course they still always have sugars.
Unfortunately for me, I hate Sweet Potatoes (and Yams, for that matter). They taste like they’ve already been eaten once.
Let's discuss the elephant in the room. If you pre-cook and then cool (several hours to overnight) a potato, it dramatically increases the regular starch (carbohydrates) in the potato to resistant starch. So part of what appears to be indicating that potatoes are better than rice, is that the potatoes have higher resistant starch.
However, other foods, such as rice (yes, what the potatoes were compared to) and even bread can benefit from say pre-cooking and freezing or overnight cooling. So the pre-cooked potato to fresh rice comparison is not a fair comparison.
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