February is the month of love, and it’s also National Potato Lovers Month!
While potatoes often get a bad reputation, new research shows they can actually help with weight loss and improve insulin resistance—especially for people with diabetes or trouble managing blood sugar.
Dr. Candida J. Rebello, a nutrition expert at Pennington Biomedical Research Center, has been studying how simple diet changes, like adding more potatoes, can help people feel full while maintaining a healthy weight.
In this Q&A, she clears up common misconceptions and explains why potatoes deserve a place in a healthy diet.
How can potatoes help with weight loss and blood sugar?
Many people with obesity also have type 2 diabetes, which starts with insulin resistance. Dr. Rebello’s research focuses on helping people manage their weight and blood sugar levels.
Her study replaced 40% of the meat or fish in meals with potatoes. These potatoes were cooked in a way that increased their fiber content (such as boiling and cooling them before eating).
The participants still ate a balanced diet, including fruits, vegetables, whole grains, and dairy. After eight weeks, they lost an average of 5.8 kg (about 5.6% of their body weight) and showed better insulin sensitivity.
Despite eating fewer calories, participants felt full and satisfied, thanks to the high volume of food.
Why are potatoes often misunderstood?
Potatoes are often blamed for weight gain and diabetes, but Dr. Rebello says this is misleading. Many studies have labeled potatoes as “less healthy,” but that’s mostly because of how they are prepared. French fries and potato chips, for example, are high in fat and calories.
However, when prepared healthily—boiled, baked, or roasted with the skin—potatoes are low in calories and packed with nutrients. They contain dietary fiber, which helps with digestion and keeps you full longer, and potassium, which is essential for heart health.
What makes potatoes a healthy choice?
Potatoes have almost no fat and are rich in important nutrients. They contain resistant starch, which helps control blood sugar levels and improves digestion. When potatoes are cooled after cooking, they form even more resistant starch, which acts like fiber and helps you feel full without adding extra calories.
Many people struggle with weight loss because it’s hard to eat less without feeling hungry. This research shows that choosing foods with low energy density (meaning fewer calories but larger portion sizes) can help people eat satisfying meals without overeating.
The findings are especially important for people in Louisiana and worldwide, where obesity and type 2 diabetes are common. Instead of simply telling people to “eat less,” this approach helps them feel full while naturally consuming fewer calories.
Dr. Rebello’s team is now studying how this potato-based diet affects muscle mass and strength since keeping muscle is important for overall health and metabolism.
So, if you love potatoes, don’t be afraid to include them in your diet—just prepare them the right way! They might just help you lose weight and keep your blood sugar in check.
Source: Louisiana State University.
