DO YOU THINK THAT POTATOES HARM blood sugar (glucose) levels? A new study shows that potatoes can help individuals lose weight and improve blood glucose levels. Today we look at associations between beans and potatoes on weight loss and blood glucose levels.

We’ll peer into the past, exploring the history of the potato. Then, let’s look at the provocative new study results suggesting that potatoes are a diet component that can facilitate weight loss while improving blood glucose.

“Smeagol won’t go, O no precious, not this time,’ hissed Gollum. ‘He’s frightened, and he’s very tired, and this hobbit’s not nice, not nice at all. Smeagol won’t grub for roots and carrotses and — taters. What’s taters, precious, eh, what’s taters?’
‘Po — ta — toes,’ said Sam.” ― J.R.R. Tolkien, The Lord of the Rings.

Potato history

Potatoes are one of the world’s most important and widely cultivated crops. They are native to the Andean region of South America, where they have been cultivated for thousands of years by indigenous peoples. Potatoes were first domesticated between 7,000 and 10,000 years ago and were initially grown for their edible tubers, which are a rich source of carbohydrates.

The Spanish conquistadors were the first Europeans to encounter potatoes in South America in the 16th century. They quickly became interested in the crop and brought it back to Europe, where it was initially met with skepticism. However, potatoes gained popularity over time and were widely adopted as a food crop in many parts of Europe, particularly in Ireland and Scotland.

Potatoes played a crucial role in Europe’s agricultural and economic development, and eventually, they spread to other parts of the world, including Asia and Africa.

Today, potatoes are one of the world’s most important food crops, providing a staple food source for millions of people. They are grown in nearly every country in the world and are used to make a wide variety of dishes, from traditional stews and soups to fried potatoes and potato chips.

By 2019, potatoes — in a myriad of forms — were the most-consumed vegetable in the United States. The Department of Agriculture explains that potatoes are commonly eaten as potato chips at home and as french fries when eaten at restaurants.

The history of potatoes is a story of the spread of a versatile and important crop from its native South America to the rest of the world, where it has become a staple food for millions of people.

Are potatoes bad?

How we prepare food can be as important as the food we consume. For example, consuming too many fried foods may take in too many calories, leading to unhealthy weight loss. Frying sometimes produces dangerous acrylamides, too.

The carbohydrate concern

Potatoes are an excellent source of carbohydrates. One medium-sized potato contains about 15–20 grams of carbohydrates, which makes up a significant portion of its total calorie content. The type of carbohydrates found in potatoes is mainly in the form of starch, a complex carbohydrate.

Starchy carbohydrates provide energy to our bodies, which is why potatoes have long been a staple food in many cultures. On the other hand, foods high in carbohydrates can cause blood sugar spikes, creating a short burst of energy followed by fatigue and hunger soon after. Pairing potatoes with foods rich in protein, fiber, and healthy fats can facilitate a slower release of sugar into the bloodstream.

Potatoes also provide other important nutrients, including vitamin C, potassium, and fiber. Additionally, potatoes are low in fat, sodium, and calories, making them a relatively healthy food choice.

However, how potatoes are prepared can greatly impact their nutritional value. For example, frying potatoes can add significant amounts of fat and calories, while boiling or roasting them is a healthier option.

Saying yes to the potato

I assumed potato consumption would hurt blood glucose levels and cause weight gain. Contrary to my belief, the study did not demonstrate these adverse effects.

Louisiana State University (USA) researchers evaluated the effects of low energy density diets (one kcal/gram) — and high in either potatoes or beans — on blood glucose control in participants with insulin resistance.

This eight-week trial randomized 36 participants to a potato or bean diet. Each approach comprised 50 to 55 percent carbohydrates, 30 to 35 percent fat, and 15 to 20 percent protein. Here are the results:

• Compliance with the diets was about 88 percent.
• Body weight dropped in both diet groups (those on the potato diet lost about six percent; those on the bean diet lost four percent). These differences were not statistically significant.
• Potato and bean diets low in energy density were equally effective in reducing insulin resistance.

My take on potatoes or beans for weight loss

Low energy density diets with potatoes provide similar weight loss and insulin resistance reduction as bean-containing approaches. Spuds are nutrient-packed and do not appear to increase type 2 diabetes risk.

In the study, participants felt fuller more quickly than when they replaced high-calorie items with potatoes. To feel full, we tend to consume the same weight of food regardless of calorie content. Substituting foods that are heavier by weight (and low in calories) can be a good strategy to drop your calories.

Finally, the study focused on individuals who were overweight or had insulin resistance. Seeing that their blood glucose levels did not suffer when they ate potatoes was nice.

Moreover, All participants lost weight. Most of us won’t stick to a diet we dislike or lack variety. You can prepare potatoes in several ways for variety, and the spuds are relatively cheap.

The study results were different from what I expected. I will end with a Mayo Clinic (USA) recipe:

Roasted potato recipe

Roasted potatoes with garlic and herbs

¾ pound small (2-inch) white or red potatoes
Four cloves garlic
Two teaspoons of olive oil
Two teaspoons chopped fresh rosemary
1/8 teaspoon salt
¼ teaspoon ground black pepper
Two teaspoons butter
Two tablespoons chopped fresh parsley

Heat oven to 400 F. Lightly coat a large baking dish with cooking spray. In a large bowl, combine the potatoes, garlic, olive oil, rosemary, salt, and pepper. Toss until the potatoes are well coated with oil and spices. Arrange the potatoes in a single layer in the baking dish. Cover with a lid or aluminum foil, and bake for 25 minutes.

Remove the covering. Turn potatoes and bake, uncovered, until they’re soft and slightly browned about 25 minutes. Transfer to a serving bowl, mix with butter, and sprinkle with parsley before serving.

Nutrition for one serving (about 2/3 cup): 104 calories, 15 g carbohydrates, 2 g fiber, 103 mg sodium, 2 g saturated fat, 4 g total fat, 5 mg cholesterol, 2 g protein, 1 g total sugars.

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.

Thank you for reading “Weight Loss: Beans or Potatoes?