The main points
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A new study by the Harvard Than Public Health School found that eating French fries three times a week or more is associated with an increased risk of developing type 2 diabetes.
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Other potato preparations did not provide the same degree of risk, indicating that the primary culprit is a cooking method.
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Nutrition guidelines and dietitian emphasize that potatoes can still provide valuable nutrition, including fiber, potassium and vitamin C.
Whether you like to bake them, put them, roast, bake or stuffed, potatoes are popular throughout America – and in the world. But if you like in the form of your steaks, you might want to take a break before shooting in a deep skillet or placing another fast food baking order, as the Harvard Than Public Health School researchers simply revealed the potential health effects of this popular dish.
The new study published this week in the British Medical Journal found that eating French fries three times a week was associated with an increased risk of developing type 2 diabetes compared to eating less than once a week. It is a valuable insight, given that the American Diabetes Association has data that about 1.2 million Americans are diagnosed with diabetes each year.
The Harvard team analyzed the four decades of 205 107 adults in the US, which had no diabetes, cardiovascular disease or cancer. Takeaway? The risk of developing type 2 diabetes was not the fault of the potatoes itself. Instead, it turned out how this humble ingredient was ready and deeply baked potatoes produced the worst results.
Is it still good to include potatoes in your diet?
According to the United States Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) 2020-2025, nutritional guidelines for Americans, potatoes are considered vegetables and can be included in a healthy diet.
“Potatoes are a tuft part of many cultural diets around the world and can be completely considered a” healthy “diet,” says registered nutritionist and certified personal trainer Elizabeth Shaw, MS, RDN, CPT, author and nutrition communication strategist.
Potatoes are naturally fat -free and sodium, and they contain fiber, protein and other basic vitamins and minerals. To find out that one medium boiled potato with skin on the skin contains 118 calories, 0.1 grams of fat, 27 grams of carbohydrates, 2.5 grams of diet fiber and 2.5 grams of protein. It also provides 515 milligrams of potassium and is a source of vitamin C.
Can you actually cook potatoes, how do they affect your body?
According to the researchers, yes. This study did not find a significant risk of diabetes associated with potato preparations such as fried, cooked and porridge tuber or even potato chips. The only culprit? French fries.
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French fries are usually baked in oil, hard -salted and in some cases made from added flour, sugar or preservatives. Take, for example, famous McDonald’s fries. In addition to potatoes and vegetable oil, they contain beef flavoring, dextrosis (plain sugar), sodium acid pirophosphate (additive) and salt. One large order is 480 calories, 23 grams of fat and 400 milligrams of sodium.
What is the nutritious way to cook potatoes?
To get started, it is a great choice to keep the potato skin, because this is where you will find the most fiber. “Increased dietary fiber was associated with better health results, including better blood sugar control, weight management and more,” Shaw explains.
She adds that the cooking method is also important by saying, “It is best to consider the cooking method if they are part of your diet every day, choosing cooked, fried, fried air or roasted through deep steaks.”
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So what should an amateur bake should do? Shaw recommends making homemade fries and cooking in the air. “When cutting them into steak-sized fries with olive oil and salt sprig, the same restaurant quality texture and taste without traditional French baking fat and calories,” she notes.
Potato or fried mashed potatoes can also make several smart swap transactions if desired. Instead of choosing butter patting or using all oily sour cream and cheese, try mixing in Greek yogurt or light sour cream to get the same creamy taste with less saturated fat.
How many are too many potatoes?
“The average potato or about 5 ounces is the standard portion size … Think of a small fist size,” advises Shaw. How often you like potatoes will depend on your individual nutritional needs and health goals.
“Personally, I recommend diversity in my customers’ diets, promoting them alternately among Russians, sweet and red potatoes to repair the potatoes while providing your body with various nutrients,” she suggests.
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If you like potatoes daily, that’s fine. “It really depends on as You enjoy them (for example, fried on fried) and beside what other nutritional foods. “Shaw recommends pairing potatoes with healthy fats and proteins to maintain a balanced blood sugar.
What it appreciates is that you do not have to avoid potatoes from your kitchen. Just pay attention to the preparation methods, limit the fried French fries and, if possible, choose fried, cooked, fried, toasted or porridge.
And as always, if you are worried about whether the potatoes are a good addition to your diet, and especially if you are concerned about diabetes, it is best to talk to a health care professional who can ensure that your diet meets your personal needs.
Read the original article about food and wine