Recent discussions surrounding potato consumption have raised questions about their health benefits and risks. Dr. Christine Bosch, a researcher at Leeds University’s School of Food and Nutrition, says it’s all about how you prepare potatoes and the type of potato used. She underscores the ways in which these variables have a huge impact on the health outcomes associated with potatoes.
In the video above, Dr. Bosch points out an important misconception – peeling potatoes lowers their health benefits drastically. This is a helpful and important detail that should not go unnoticed! When you peel a typical 150g potato, it still retains around 2g of fiber. This figure drops to just 1g once you take off the skin. The skin is where there’s a greater concentration of polyphenols, which are beneficial compounds that are known for their antioxidant properties. Therefore, preventing damage to the skin is important to ensure the highest possible nutritional value for potatoes.
The preparation method is equally important. Dr. Bosch’s research shows that simply boiling potatoes and then letting them cool can reduce their glycaemic index crucially by 30-40%. Eating cold potatoes or reheated potatoes will cause a smaller blood sugar response. For comparison, blood sugar will spike much higher after eating a steamed white potato. She notes that waxy varieties, such as new potatoes, usually result in a lower blood sugar reaction. Floury types, like Maris Piper, are much more dominant.
Potato lovers, rejoice — moderation is important. In this video she calms consumer fears by explaining that it’s okay to enjoy potatoes, just not too much of a good thing. Her measured approach is a masterclass in the glycaemic index and its impact on blood sugar. This experience gives her wisdom a unique edge, for anyone who wants tips to step up their diet game.
In short, Dr. Bosch’s study underscores the need to focus not just on the variety of potatoes you choose, but how you cook them. Take her tips to unlock all the disease-fighting nutrients potatoes have to offer. That way, you can be proactive in reducing negative impacts on your blood sugar, too.