If you eat potatoes cold, like in potato salad, or chilled and reheated, you can reduce the glycemic effect by about 40%.
If you systematically collect all the best studies on potato consumption and chronic disease risk, the association is this. found for the risk of type 2 diabetes and hypertension – but that’s for french fries. The consumption of potatoes was not boiled, baked or fried related with high blood pressure risk, but there was still an inverse association with diabetes. In general, eating potatoes is not associated with the risk of many chronic diseases, but boiled potatoes may increase the risk of diabetes. This is one of the reasons why some question whether they should be counted as vegetables when you are trying to reach the recommended daily servings of fruits and vegetables.
If you look at other plant-based foods—nuts, vegetables, fruits, and legumes (which include beans, peas, chickpeas, and lentils)—they are associated with longer life. Significantly lower risk of death from cancer, death from cardiovascular disease such as heart attack, and 25% less chance of premature death from all causes combined. But such protection is not obtained from potatoes for cancer, heart disease or overall mortality. So, the fact that potatoes do not affect death can be considered as a negative. Now, it’s not like meat can actively shorten your life, as you can see below and at 1:28 in my video The glycemic index of potatoes: Why you should cool them and heat them.
But there may be an opportunity cost to eat white potatoes, because every bite of a potato is an opportunity to miss something healthier in your mouth – something that can actively make you live longer.
So, potatoes are a kind of “double-edged sword”. The reason for consuming potatoes can be have the only neutral effect on mortality risk is that all the fiber, vitamin C, and potassium in white potatoes can counteract the negative effects of their high glycemic index. Diets with a high glycemic impact are not only “sustainable”. related” with the development of type 2 diabetes, but current evidence suggests that this relationship is cause and effect.
A leading potato industry group called the Potato Research and Education Association is funded A study that found that the consumption of fried potatoes does not affect blood sugar indicators, compared to the product of Wonder Bread, that is, it is not much. Foods with a glycemic index (GI) greater than 70 classified as high GI foods (high glycemic index foods) and those below 55 are low GI foods. For example, pure water is often sugar standardized at 100 and white bread and white potatoes are also up there as high glycemic index foods. But when you compare them to healthy grains like barley groats (also known as barley), which are very low GI foods, you can see how refined grains and potatoes are no match. Check out the numbers below or at 2:47 am video.
Is there any way we can have our potatoes and eat them too in a way that lowers their glycemic index? Well, if you do not boil potatoes and then put them in the refrigerator to cool, part of the starch crystallizes becomes a form that cannot be broken down by other starch-eating enzymes in your gut, as you can see below and at 3:06 in my video.
However, the amount of this starch is called resistant formed is relatively small, making it difficult to recommend cold potatoes as a solution. But when you put it to the test, you really see The significant reduction in the glycemic index of cold compared to hot potatoes is shown below and at 3:23 in my post. video.
So by consumer potatoes as a potato salad, for example, you can reduce the glycemic effect by about 40%. Thus, the cooling effect can also slow down the rate of starch breakdown and absorption. So, people who want to minimize the glycemic index of the diet can think before cooking potatoes and cooling or heating them. Disadvantage to eat cold potatoes is that they may not be as filling as eating hot potatoes. But you can get the best of both worlds by cooling them down and then reheating them, which is exactly what was done in that famous study I featured in my book. How not to diet. The only nutritious food out of the dozen tested was potatoes boiled, then cooled, then reheated, as you can see below and at 4:09 in mine. video.
There is actually an appetite suppressant protein in potatoes called potato protease inhibitor II, but your way to prepare Your potatoes are different. Both the boiled and baked potatoes are noticeably thicker than the french fries, as shown below and at 4:26 in my video.
that was for french fries, though. How about French fries? The people had A significant decrease in appetite after eating boiled mashed potatoes compared to white rice or white pasta stuck in the same place as French fried potatoes, as well as baked French fries. So even though baked potatoes may be your BFF, they’re not very filling.
Dr.’s comment
Just to be clear, you don’t need to reheat. Refrigeration is an important step in significantly lowering the glycemic index, so you will definitely enjoy a cold potato salad. If you are trying to control your weight, you can even avoid baked potatoes.
This is the third in a series of five videos about potatoes. Check it out if you missed the first two Do potatoes increase the risk of diabetes? and Do potatoes increase the risk of high blood pressure and death?.
Cooling is the only trick to reduce the glycemic effect. You can also add vinegar, lemon or broccoli.
Stay tuned for the last two videos in this series: How to reduce the glycemic effect of potatoes and The healthiest type of potato.
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