Potato Consumption And Risk Of Type 2 Diabetes: Results From Three Prospective Cohort Studies
Potato Consumption and Risk of Type 2 Diabetes: Results From Three Prospective Cohort Studies 1Department of Cardiovascular Disease Prevention, Osaka Center for Cancer and Cardiovascular Disease Prevention, Osaka, Japan 2Department of Nutrition, Harvard T.H. Chan School of Public Health, Boston, MA 2Department of Nutrition, Harvard T.H. Chan School of Public Health, Boston, MA 3Department of Epidemiology, Harvard T.H. Chan School of Public Health, Boston, MA 4Channing Division of Network Medicine, Department of Medicine, Brigham and Womens Hospital and Harvard Medical School, Boston, MA 2Department of Nutrition, Harvard T.H. Chan School of Public Health, Boston, MA 3Department of Epidemiology, Harvard T.H. Chan School of Public Health, Boston, MA 4Channing Division of Network Medicine, Department of Medicine, Brigham and Womens Hospital and Harvard Medical School, Boston, MA 3Department of Epidemiology, Harvard T.H. Chan School of Public Health, Boston, MA 4Channing Division of Network Medicine, Department of Medicine, Brigham and Womens Hospital and Harvard Medical School, Boston, MA 5Division of Preventive Medicine, Department of Medicine, Brigham and Womens Hospital and Harvard Medical School, Boston, MA 2Department of Nutrition, Harvard T.H. Chan School of Public Health, Boston, MA 3Department of Epidemiology, Harvard T.H. Chan School of Public Health, Boston, MA 4Channing Division of Network Medicine, Department of Medicine, Brigham and Womens Hospital and Harvard Medical School, Boston, MA 2Department of Nutrition, Harvard T.H. Chan School of Public Health, Boston, MA 4Channing Division of Network Medicine, Department of Medicine, Brigham and Womens Hospital and Harvard Medical School, Boston, MA 1Department of Cardiovascular Disease Prevention, Osaka Center for Continue reading >>
- Potato Consumption and Risk of Type 2 Diabetes: Results From Three Prospective Cohort Studies
- Relation of total sugars, fructose and sucrose with incident type 2 diabetes: a systematic review and meta-analysis of prospective cohort studies
- Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials
Is It Safe For Diabetics To Eat Potatoes?
Despite being the most popular vegetable in the United States, potatoes have fallen out of favour somewhat with nutritionists over the last few decades due to a relatively low nutrient density and high levels of quickly absorbed carbohydrates. Many diabetics avoid potatoes altogether for fear of exacerbating their condition. Fortunately the news is not all bad when it comes to diabetes and potatoes and most diabetics can include a modest level of potatoes in their diet. The main reason diabetics are cautious when it comes to potatoes is their very high glycemic index (GI) value. The glycemic index is important for diabetics because it is a measure of the impact a particular food has on blood glucose levels once it has been digested. Eating large amounts of foods with high GI values results in a large increase in blood sugar levels which would normally result in a corresponding rise in insulin to bring blood sugar levels back to a normal level within a few hours. Because diabetics have an impaired insulin response, blood sugar levels can remain very high for quite some time leading to the typical symptoms of diabetes such as excessive thirst, frequent urination, tiredness, and nerve problems. Potatoes have a GI value that ranges from 65 to 80 which is considered high. By comparison table sugar (sucrose) has a GI of 63, white bread has a GI of 71, wholemeal bread a GI of 60, and brown rice a GI of 55. Interestingly the method of cooking and variety of potato can affect the GI value of potatoes greatly. Newer potatoes tend to have lower GI values than older potatoes. Waxy potato varieties such as Red Norland, Yellow Finn, and Red Pontiac have lower GI values than floury potato varieties such as Russet Burbank and Norgold Russet. A 2005 study published in The Journal of the Continue reading >>
The Problem With Potatoes
In the U.S., people eat an average of 126 pounds of potatoes per person each year.  However, potatoes don’t count as a vegetable on Harvard’s Healthy Eating Plate because they are high in the type of carbohydrate that the body digests rapidly, causing blood sugar and insulin to surge and then dip (in scientific terms, they have a high glycemic load). For example, a cup of potatoes has a similar effect on blood sugar as a can of cola or a handful of jelly beans.[2, 3] This roller-coaster-like effect on blood sugar and insulin can result in people feeling hungry again soon after eating, which may then lead to overeating.  Over the long term, diets high in potatoes and similarly rapidly-digested, high carbohydrate foods can contribute to obesity, diabetes, and heart disease. [5-10] Potatoes seem to be a particular culprit for weight gain and diabetes: A 2011 study by Mozaffarian et al. that tracked the diet and lifestyle habits of 120,000 men and women for up to 20 years looked at how small food-choice changes contributed to weight gain over time. People who increased their consumption of French fries and baked or mashed potatoes gained more weight over time—an extra 3.4 and 1.3 pounds every four years, respectively.  People who decreased their intake of these foods gained less weight, as did people who increased their intake of other vegetables. A similar long-term study found that high potato and French fry intakes were linked to a greater risk of diabetes in women, and that replacing potatoes with whole grains could lower diabetes risk.  Potatoes do contain important nutrients—vitamin C, potassium, and vitamin B6, to name a few. But the potato is not the only source of these nutrients, nor is it the best: Broccoli, for example, has nearly nine times Continue reading >>
11 Superfoods For Your Diabetes Diet
Getty Images What to Eat to Beat Type 2 Diabetes What makes a food “super”? When it comes to type 2 diabetes, it’s not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar levels in check. “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber,” says Sue McLaughlin, RD, a certified diabetes educator at Burgess Health Center in Onawa, Iowa. It’s also crucial to eat a wide variety of foods to make sure you’re getting a healthy mix of phytochemicals and essential fatty acids. Add these 11 superfoods to your grocery cart to keep your diet diabetes-friendly. Continue reading >>
Top 10 Worst Diet Choices If You Have Diabetes
If you have diabetes, in many ways your diet is your medicine. As diabetes educators, we help patients understand what food and beverage choices are best to avoid. When foods are high in carbohydrates, fat and sodium, they increase your risk for high blood pressure, high cholesterol, weight gain, heart disease and uncontrolled sugar . Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy Sweetened drinks. These include regular pop/soda, fruit punches and iced teas. These are loaded with sugar and calories, and they usually have little or no nutritional value. Instead, try infusing plain water with different berries and fruits so you can enjoy the natural sweetness. “Designer” or specialty coffee drinks – including frappuccinos or cappuccinos. That “once a day special treat” can add up to lots of extra sugar, calories and saturated fat. Instead, go for straight java, either black, with artificial sweetener or a small splash of skim milk. Whole milk. It has too much fat, which can lead to weight gain. Switch to 2 percent, 1 percent – or even better: skim milk. Keep in mind that one cup of skim milk has 12 grams of carbohydrates. If you don’t like milk or are lactose intolerant, you can drink almond milk, rice milk or soy milk instead—but remember to get the low sugar varieties. Hot dogs. These grilled little favorites are still high in saturated fat and sodium—yes, that even includes turkey dogs! Try to avoid them or eat them only occasionally. Packaged lunch meats. These are also high in saturated fat and sodium. Check your deli for low sodium meats—or better yet use sliced meat that you’ve roasted at home to make your sandwic Continue reading >>
Potato Nutrition 5 Common Potato Myths Debunked
Potato Nutrition 5 Common Potato Myths Debunked If you're like most people, you may be on the fence about whether potatoes are actually good for you. Understanding potato nutrition has become overly complex, and unfortunately the truth about these starchy vegetables has become overly complicated. Riddled with such claims as potatoes are too high in carbohydrate or potatoes have a high glycemic index, it has become downright confusing to determine whether potatoes are worth keeping in your diet, or whether they belong in your trash can. In this post, well address 5 common potato myths and get to the bottom of potato nutrition so that you know the truth. Spoiler alert: potatoes are extremely good for you. Myth #1: Potatoes Are High in Carbohydrates and Will Spike Your Blood Glucose If you believe any of these statements, then its not your fault. Since the advent of the Atkins diet, America has been fed a host of anti-carbohydrate propaganda. Carbohydrates are a fuel for all tissues in your body Your brain runs off of glucose for 99.99% of your life Carbohydrates are stored as glycogen in your muscles, for use during exercise Carbohydrates are stored as glycogen in your liver, to provide your brain with a drip-feed of glucose 24 hours a day Carbohydrates are converted into fat, but at a terribly slow and inefficient pace in the human body (2) Take a look at the nutrition facts label shown here for a medium white potato (3): A single medium white potato contains about 150 calories A single medium white potato contains about 40g of carbohydrate A single medium white potato contains about 5 grams of protein A single medium white potato contains almost no fat Many people with diabetes will pass up white potatoes, sweet potatoes and yams because they are high in carbohydrates, Continue reading >>
Potatoes: Good Or Bad?
Potatoes have long been considered the most basic of basic foods, a no-frills staple for the everyman or everywoman. One reason potatoes have earned this distinction is, no doubt, their low cost, but another may be their basic nutritional qualities: They are fat-, sodium-, and cholesterol-free, and a medium-size potato contains just 110 calories. Nevertheless, the reputation of potatoes has taken a hit lately due to their relatively high glycemic index, which means that the carbohydrate in them is quickly converted to glucose when digested. Many people with diabetes take glycemic index into account when deciding what foods to incorporate into their diet. So how good or bad are potatoes when it comes to weight control and glucose tolerance? A study examining these topics was published earlier this month by the Journal of the American College of Nutrition. According to an article on the study in the Daily Mail, the effect of potatoes on weight control may be modestly positive. Researchers assigned 90 overweight participants to one of three groups. Two of these groups were taught how to reduce their daily caloric intake by 500 calories, but one group was taught how to do this by eating mostly high-glycemic-index foods, and the other by eating mostly low-glycemic-index foods. The third group was not told to change anything about the caloric or glycemic-index composition of their diet. All three groups were told, however, to consume 5–7 servings of potatoes per week. After 12 weeks of following their prescribed diets, there were no significant differences between the groups in terms of weight loss or body composition changes. All three groups, however, experienced modest weight loss and improvements in body composition. Since the only dietary change that all three groups h Continue reading >>
Potatoes & Diabetes: Dietary Trends & Truths About Taters
Potatoes & Diabetes: Dietary Trends & Truths About Taters Are potatoes dangerous? Do potatoes cause diabetes? You might think so if you followed the headlines, as in 2006, the media was full of reports making these claims, some of which are still being made today. All of this attention was based on the results of a study published in the American Journal of Clinical Nutrition.(1) The study was a prospective study of 84,555 women in the Nurses’ Health Study. At the start, the women, aged 34–59 years, had no history of chronic disease, and completed a validated food frequency questionnaire. These women were then followed for 20 years with repeated assessments of their diet. The studies conclusion, as stated in the abstract was, "Our findings suggest a modest positive association between the consumption of potatoes and the risk of type 2 diabetes in women. This association was more pronounced when potatoes were substituted for whole grains.” So, lets take a closer look at the study and see how accurate these claims are, and where the "truth about taters" really lies. Specifically, we will look at 6 important key points. 1) Are all potatoes equal? Or “when is a potato not a potato?” In the study, participants were asked how often, on average, in the previous year, they had consumed potatoes. The options they were given to choose from were either a) - 1 baked or 1 cup mashed potato b) - 4 oz of French fried potatoes These were the only 2 choices the subjects could pick from. So, while these may represent how potatoes are often consumed here in America, they do not account for any differences in how the potatoes were prepared and served. And, mashed potatoes were counted in with baked potatoes, which are two completely different forms of potatoes. So, lets take a cl Continue reading >>
Eating Potatoes Like This Can Be Healthy For Diabetics
Home Magazine Diabetes Eating Potatoes Like THIS Can Be Healthy For Diabetics Eating Potatoes Like THIS Can Be Healthy For Diabetics Expert-reviewed byAshwini S.Kanade, Registered Dietician and Certified Diabetes Educator with 17 years of experience Bake them, mash them, grill them or deep-fry them, potatoes in any form or shape are a delight to eat! Touted to be an important food staple and the number one vegetable crop in the world, they are available all year-round in India.But did you know that potatoes are a starchy, tuberous crop from the perennial plant Solanum tuberosum? They are a complex carbohydrate similar to rice, wheat and other ground provisions. Carbohydrate options for diabetes is usually defined by the Glycemic Index value. The glycemic index rating of potatoes makes them a bad carb. Any GI score above 70 is high, indicating the food causes a rapid spike in blood sugar. The GI of potatoes is variable between 58 and 111; on an average, it is 78 for a boiled one and 87 for an instant cooked one. However, potatoes are incredibly popular worldwide an, arent considered unhealthy unless and until deep fried. So, should diabetics really be eating potatoes? Let us find out! First of all, Lets Understand the Relationship Between Glycemic Index and Diabetes According to Dr Manoj Kutteri, Wellness Director at Atmantan Wellness Centre, Our body performs at an optimum level when the blood sugar is kept relatively constant and not fluctuating to the extremes. When the blood sugar drops too low, one becomes lethargic and experience increased hunger. If it goes very high, our brain signals the pancreas to secrete more insulin. Insulin helps to strike a balance in the blood sugar level by converting the excess sugar to fat.The higher the blood sugar level, the more wi Continue reading >>
Problem Foods: Can Diabetics Eat Potatoes?
Can people with diabetes eat potatoes? The answer is yes, and even more resounding when you have some info in your back pocket. Potatoes come in every form imaginable—from chips to potato salad, from fries to baked potatoes with butter and sour cream. Some forms are obviously more nutritious than others. And all can have varying effects on blood sugar. Here are some recommendations: Sweet potatoes and yams are good choices on the potato spectrum as they have a lower glycemic index and glycemic load than a regular baked russet potato, therefore affecting blood glucose less. Small red potatoes with the skin can also be a good choice. The skin provides fiber, which slows digestion and absorption. And small, whole potatoes may be easier to portion control. Serve a few on your plate as opposed to a whole baked potato or scoop of mashed potatoes. Try to limit fried potatoes and potato chips, choosing roasted, baked or broiled instead. Be aware of portion size. The plate method is an easy way to manage this: about ¼ of your plate should come from starchy foods and only the depth of a deck of cards. It might not be the potato itself wreaking havoc on blood sugar, but instead the portion of potatoes if it is more than about ¾ to 1 cup. Many, many years ago, nurses, dietitians, and diabetes educators were instructed to teach their patients with diabetes to eat certain foods and not eat others. But in more modern times, the belief and teaching method is based on making healthy food choices, understanding portion sizes, and learning the best times to eat in order to manage diabetes. This method of not having to eliminate foods from the diet is supported by the American Diabetes Association and the American Association of Diabetes Educators. Blood glucose control and food choice Continue reading >>
Eating Potatoes Raises Type 2 Risk
For people with diabetes, eating potatoes can raise blood glucose levels more than some other sources of carbohydrate because they are so quickly absorbed. A recent study says downing the spuds may also raise the risk of developing type 2 diabetes , though it didnt prove cause and effect. Among more than 200,000 adults followed over three decades, those who ate at least seven weekly servings of potatoesbaked, boiled, mashed, or friedhad a 33 percent greater risk of developing type 2 diabetes than those who ate less than a serving per week. French fries raised the risk the most. The good news: Replacing three weekly servings of potatoes with three servings of whole grains cut the diabetes risk by 12 percent. Give it a go by eating one slice of whole grain bread or a half cup of oatmeal instead of a whole potato or a medium serving of hash browns. Source: Diabetes Care, published online Dec. 17, 2015 Interested in more information about healthy living with diabetes? Click here to subscribe to Diabetes Forecast magazine. Continue reading >>
Five Diabetes Myths, Busted
David Kendall, M.D., is the chief scientific and medical officer of the The American Diabetes Association. The group’s 71st Scientific Sessions begin Friday in San Diego, California, with presentations of the latest research, treatment recommendations and advances toward a cure for diabetes. Each year diabetes accounts for more deaths than breast cancer and AIDS combined. While diabetes (both type 1 and type 2) is ever more manageable because of advances in medication, a better understanding of blood glucose monitoring and new technologies for delivering insulin, uncontrolled or undiagnosed diabetes still remains the leading cause of blindness in adults, kidney failure and amputation. There are many myths about diabetes - myths that can do much harm. Many believe that diabetes is “just a touch of sugar,” or only something we develop in later life. Although diabetes is manageable, the diabetes epidemic continues to grow; every 17 seconds someone is diagnosed with diabetes and at the current rate, one in three people in the U.S. will have diabetes by the year 2050. Knowing the facts (and your own risk) can help all of us fight the misconceptions associated with this awful disease and ultimately stop diabetes. So take a minute to learn the facts about diabetes. The more we know, the better equipped we are to detect, prevent and treat diabetes and its deadly complications. 1) Myth: Diabetes is really no big deal. Fact: As I’ve already noted, diabetes causes more deaths a year than breast cancer and AIDS combined. The risk of heart problems is more than twice as high in people with diabetes and two out of three people with diabetes die from heart disease or stroke. Uncontrolled diabetes also leads to a host of other complications. 2) Myth: Eating too much sugar cause Continue reading >>
Do Potatoes Cause Diabetes?
Are potatoes dangerous? Do potatoes cause diabetes? You might think so if you followed the headlines. In 2006, the media was full of reports making these claims, some of which are still being made today. All of this attention was based on the results of a study published in the American Journal of Clinical Nutrition.1 The prospective study followed 84,555 women in the famed Nurses’ Health Study. At the start, the women, aged 34–59 years, had no history of chronic disease, and completed a validated food frequency questionnaire. These women were then followed for 20 years with repeated assessments of their diet. The study concluded, “Our findings suggest a modest positive association between the consumption of potatoes and the risk of type 2 diabetes in women. This association was more pronounced when potatoes were substituted for whole grains.” So, let’s take a closer look at the study and see how accurate these claims are, and where the truth really lies. Specifically, we will look at five key points. Are all potatoes equal? Or “When is a potato not a potato?” In the study, participants were asked how often, on average, in the previous year, they had consumed potatoes. The options they were given to choose from were either: a) One baked or one cup mashed potato b) 4 ounces of french-fried potatoes These were the only two choices the subjects could pick from. So, while these may represent how potatoes are often consumed here in America, they do not account for any differences in how the potatoes were prepared and served. And mashed potatoes were counted in with baked potatoes, which are two completely different forms of preparing potatoes. In America, whether it is at home or in restaurants, most all mashed potatoes are made with milk and butter and/or marg Continue reading >>
Why Do Potatoes Raise Blood Glucose More Than Sugar?
It can be surprising to find out that potatoes are generally high on the glycemic index (GI), which rates how much certain foods raise your blood glucose. After all, it's a staple in diets throughout the world because potatoes are an affordable and nutritious vegetable. Plus, most people associate blood sugar with foods that contain sugar. How is it that a potato has a higher GI than white sugar? It's all about the starch and how it converts to glucose in your body. However, not all potatoes are created equal and there are ways to lower their impact on your blood glucose. You may still be able to enjoy a few potatoes here and there, you'll just want to keep your servings in check. Too often, glucose is associated with sweetness and regular white potatoes are not a food that's generally considered sweet. Potatoes are almost all starch, though, and that starch is made up of long strings of glucose. Since the starch in potatoes is rapidly digested, the glycemic index of potatoes can be almost as high as that of glucose alone. The glycemic index of glucose is 100 points where potatoes are usually listed as being in the high 80s or low 90s. Sucrose (table sugar), on the other hand, has a GI of 59 and is a disaccharide (two sugar) molecule. It is made up of one glucose molecule and one fructose molecule joined together. Fructose is processed differently in your body than glucose, and it doesn't affect your blood sugar as much. However, fructose causes problems of its own when you eat too much of it. With that, it's fair to say that an ounce of carbohydrate from potatoes has twice the glucose as sugar. When you think of it that way, it's only logical that potatoes would raise blood glucose more. There are many varieties of potatoes and it would not be accurate to say that eve Continue reading >>
- Sweet Potatoes and Diabetes: Are Sweet Potatoes Good for Diabetics?
- Postprandial Blood Glucose Is a Stronger Predictor of Cardiovascular Events Than Fasting Blood Glucose in Type 2 Diabetes Mellitus, Particularly in Women: Lessons from the San Luigi Gonzaga Diabetes Study
- Diabetic Diet: Foods That Raise Your Blood Sugar Levels
Potatoes And Rice: Linked To Diabetes And Obesity?
Do potatoes and rice increase your risk of type 2 diabetes? Find out from Ms Peggy Tan, Dietitian at Tiong Bahru Community Health Centre. Potatoes Can eating potatoes make you fat? Both potatoes and rice are complex carbohydrates and if eaten in moderation will not make you fat. They can, however, cause weight gain if they are cooked with butter, margarine, cream or any other fatty substance, instead of just boiled in water. The cooking method used can significantly increase the calorie value of both rice and potato. For instance, a 5-ounce (142g) portion of hash browns, cooked in oil or butter, has 375 calories, while a 5-ounce (142g) portion of French fries has 435 calories. Potato chips that have been deep-fried have more than five times the number of calories than a boiled potato. Similarly, rice that is fried or cooked with fat, such as chicken rice or nasi biryani, will have higher calories than steamed rice. The choice of portion sizes can also lead to weight gain. Excess calories will add up if you double the portions or indulge in high-calorie potato and rice preparations daily, instead of having them as an occasional treat. In addition, the lack of physical activity can also exacerbate weight gain. Can eating rice and potatoes raise your risk of type 2 diabetes? Most varieties of rice and potatoes are high glycemic index carbohydrates and have been linked to a higher risk of type 2 diabetes. That is because these starchy carbohydrates are quickly broken down into glucose and absorbed into the bloodstream, which can cause blood sugar and insulin levels to rise. However, the evidence against rice and potatoes is not conclusive. Some studies have found a link between these foods and diabetes, while others have not. Since both rice and potatoes have many nu Continue reading >>