Key points
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A new study by Harvard Th Chan School of Public Health found that eating fried potatoes three times a week or more was associated with a 20% increased risk of developing type 2 diabetes.
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Other potato preparations do not give the same degree of risk, indicating that the cooking method is the main culprit.
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Nutritional directions and a nutritionist emphasize that potatoes can still provide valuable nutrition, including fiber, potassium and vitamin B.
Whether you love them roasted, puree, baked, grilled or stuffed, potatoes are popular throughout America – the world. But if you love your spies in shapes, you may want to pause before launching the deep fryer or place the next fast food frying order because researchers at Harvard Th Chan School of Public Health just revealed some potential health effects from this popular dish.
The new study, published this week in the British Medical Journal, found that eating fried potatoes three times a week was associated with a 20% increased risk of developing type 2 diabetes compared to eating less than once a week. This is a valuable understanding given that around 1.2 million Americans are diagnosed with diabetes every year, according to the American Diabetes Association.
The Harvard team has analyzed data from four decades of 205 107 adults in the United States who did not have diabetes, cardiovascular disease or cancer when the study began. The export? The risk of developing type 2 diabetes was not the fault of potatoes alone. Instead, it came down to how this modest ingredient was prepared, with deep fried potatoes giving the worst results.
Is it still a good idea to include potatoes in your diet?
Potatoes are considered to be a vegetable and can be included in a healthy nutrition plan, according to the United States Ministry of Agriculture (USDA) and the Department of Health and Human Services (HHS) 2020-2025 dietary guidelines for Americans.
“Potatoes are an essential element in many cultural diets around the world and can absolutely be considered a” healthy “addition to the diet,” says registered nutritionist and certified personal trainer Elizabeth Shaw, MS, RDN, CPT, author and eating strategist.
Potatoes are naturally fat and sodium, in addition to the content of fiber, proteins and other key vitamins and minerals. For reference, a medium -sized skin potato contains 118 calories, 0.1 grams of fat, 27 grams of carbohydrates, 2.5 grams of dietary fiber and 2.5 grams of protein. It also provides 515 milligrams of potassium and is a source of vitamin B.
Can the way you cook potatoes really change the way they affect your body?
According to researchers, yes. This study does not find a significant risk of diabetes associated with potato preparations such as baked, boiled and puree for puree or even potato chips. The only culprit? Fried potatoes.
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Fried fried potatoes are usually fried with butter, highly salted, and in some cases are made with added flours, sugars or preservatives. Take, for example, the famous McDonald’s fries. In addition to potatoes and vegetable oil, they include the aroma of beef, dextrose (plain sugar), pyrophosphate of sodium acid (supplement) and salt. A large order packed in 480 calories, 23 grams of fat and 400 milligrams of sodium.
What is the most nutritious way to prepare potatoes?
For starters, maintaining the skin of serving potatoes is an excellent choice because you will find the most fiber here. “Increasing dietary fiber is related to improved health results, including better blood sugar control, weight management and more,” explains Shaw.
She adds that the cooking method also matters, saying: “It is best to look at the cooking method if they are a daily part of your diet, choose for boiled, roasted, fried air or baked on deep frying options.”
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So, what should a fry lover do? Shaw recommends making homemade fries and cooking them in a fryer. “Cutting them into fried potatoes with a steak with olive oil and salt gives the same texture and taste to a fat and calorie restaurant for traditional fried frigs,” she notes.
Fans of potato potato or roasted potatoes can also make several smart swaps if you wish. Instead of selecting butter tapping or using sour cream and cheese with whole butter, try mixing in Greek yogurt or light sour cream for the same creamy taste with less saturated fats.
How much is a potato too much?
“Medium potato, or about 5 ounces, is the standard serving size … Consider the size of a small fist,” Shaw advises. How often you enjoy potatoes will depend on your individual nutritional needs and health goals.
“Personally, I recommend a variety in my customers’ diets, encouraging them to alternate between blond, sweet and red potatoes to repair their potatoes while providing various nutrients with their body,” she suggests.
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If you enjoy potatoes daily, that’s good. “It really depends on As You enjoy them (baked over fried) and along with what other food foods. “Shaw recommends pairing potatoes with healthy fats and proteins to help balanced blood sugar levels.
What is reduced is that you do not need to deviate potatoes from your kitchen. Just pay attention to the preparation methods, limiting fried fries and choosing your fingers, cooked, baked, baked or mashed potatoes when possible.
And as always, if you are concerned if potatoes are a good addition to your diet – and especially if you are concerned about diabetes – it is best to talk to a healthcare professional who can ensure that your diet meets your personal needs.
Read the original article about Food & Wine