If the thousands of fitness “influencer” accounts on social media are to be believed, the only way to shed those unwanted pounds is to ditch the carbohydrates in favor of a heavy protein and plant-based diet. In recent years, the humble potato has been abandoned, partly because of unsubstantiated fears that they are responsible for raising blood sugar levels and making us look bland, but are potatoes really the worst of all carbohydrates? are And are carbs really that bad? If the new research is taken seriously, there’s plenty of evidence that spuds aren’t dirty after all.
M&F took a look at the recent findings, and consulted Dr. Emilia Thompson, a respected fitness and life coach, and a registered nutritionist, to see if the potato has been given a bad rap.
In a ___ A recently published study, researchers monitored 36 subjects who were either overweight or insulin resistant. (When our cells become resistant to insulin, this can cause high blood sugar levels, also known as hyperglycemia, and Pre-diabetes and type 2 diabetes. Study participants, aged 18-60, were given 40% beans and peas or 40% white potatoes along with meat and fish. Both variations are also high in vegetables and fruits. “We demonstrated that, contrary to popular belief, potatoes do not negatively affect blood glucose levels,” commented Professor Candida Rebelo, one of the authors of the report.
What does recent research mean for the humble potato?
A potato-based diet, and a pea- and legume-based diet both resulted in lower body weight and BMI, but why? The answer is simple: it’s all about calories in versus calories out. When consumed as part of a balanced diet, potatoes have a lot going for them, and even better, research suggests they have no more negative impact on blood glucose levels than peas or beans. Had to
Additionally, potatoes, due to their weight and relatively low calorie content, are a great way to keep you feeling fuller for longer, potentially leading to less snacking. “Interestingly, according to the satiety index, white potatoes are the most satiating food in particular, compared only to oats and brown pasta with fat. Which is high in calories even in small amounts and “It’s easy to overeat,” he says. Dr. Emilia Thompson. “When looking at low-carbohydrate or low-fat diets, when energy intake is matched, it doesn’t matter where the calories come from in terms of fat loss.” And that’s the key, it’s not the potato that’s making you gain weight, it’s the portion you eat.
Of course, if you deep-fry the potato, or put a slab of butter on top, it adds a lot of calories, but on its own, they’re more efficient than many other vegetables in terms of calories per gram. are An average potato will provide 77 calories per 100 grams. Compare that to 81 calories for peas, 155 calories for baked beans, and 347 for pinto beans.
“Potatoes, like other carbohydrates, are a great source of energy, fiber, and satiety. They’re also very easy to prepare ahead of time and don’t require reheating,” says Dr. Thompson, who believes In moderation, we should be open-minded about mixing up our food groups. “No food is unhealthy, and no cooking method is unhealthy. If potatoes have added calories through frying, it can add saturated fat depending on the oil chosen. I would recommend an oil rich in omega 3, such as olive oil. In addition to total saturated fat intake, energy intake is important for some individuals.
So, to carb or not to carb?
That’s the question! If you’re an athlete looking to perform at a high level, cutting out carbs can be detrimental. “The main concern with a very low-carbohydrate diet is the potential for nutrient deficiencies, which is the risk of being excluded from any food group,” says Dr. Thompson. “In particular, low fiber intake is a risk because carbohydrate foods are often an important source of dietary fiber, and fiber is an essential component of a healthy diet, which is associated with a reduced risk of cardiovascular disease. and by improving metabolic and gut health. The best way to manage satiety is to enjoy eating macronutrients mixed with protein, carbohydrates, and fat. Provided protein is adequate, we can balance our calories from carbohydrates, proteins, and fats. and can adjust the fat mix to suit your preferences and access. Nutritional variety is one of the best things we can do for our health, and potatoes fit the bill nicely!
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