In the news: Potatoes are Part of Healthy Diet; Staving Off Fatty Liver Disease

Potatoes Have Gotten a Bad Rap

Potatoes – particularly when eaten without their skins – have gotten the bad reputation of contributing to weight gain and increasing the risk of type 2 diabetes. People with insulin resistance are often cautioned to avoid eating “spuds” as they’re called in Australia.

However, a recently published randomized trial(1), from Pennington Biomedical Research Center showed that contrary to common belief, potatoes do not negatively impact blood sugar levels. “In fact, the individuals who participated in our study lost weight”, according to the lead study author.

The results are good news since potatoes pack a lot of quality nutrition. In addition to providing a significant amount of potassium (nearly 900 mg in 1 medium-sized potato), they supply good amounts of essential nutrients like vitamins C and B6. They’re also a valuable source of fiber for those eating the skin.

The researchers evaluated the effects of low-calorie diets that were high in either potatoes or beans on blood sugar control of participants who were obese or overweight or insulin resistant, over an 8-week period.

Key Findings: Participants’ blood sugar levels were not negatively affected by consuming potatoes, the potato and bean diets were equally effective in reducing insulin resistance, and all individuals lost weight.

Study participants reported feeling fuller, and fuller more quickly, when higher-calorie items in their diet were replaced with potatoes or beans.

The researchers point out that people tend to eat the same weight of food regardless of calorie content to feel full. So, by switching to foods that are heavier in weight and low in calories (like potatoes), you reduce the number of calories consumed.

Another attribute of potatoes is that they can be prepared many ways, thus adding variety to the diet. Most people won’t stick with a diet that doesn’t offer variety. Bottom line: eating potatoes is healthy!

New Guidelines for NAFLD

New guidance published in February for primary care doctors from the American Association for the Study(2), of Liver Diseases differs from the previous guidance 5 years ago by now calling for routine screening for advanced fibrosis for people at high risk NAFLD such as those with type 2 or complicated obesity. NAFLD stands for non-alcoholic fatty liver disease.

NAFLD is a condition in which extra fat is stored in the liver but not due to excess alcohol consumption. The cause is unknown, but factors such as obesity, diabetes, or metabolic syndrome can increase the risk for NAFLD. In some, fatty liver disease can lead to nonalcoholic steatohepatitis (NASH), an aggressive form of fatty liver disease marked by inflammation. NASH may also progress to advanced liver disease.

A variety of nutrients and herbs are being researched to see if they have any favorable effect on NAFLD. Though it’s too early to draw conclusions, one of the more promising studies reports that eating one cup of probiotic yogurt daily improves markers of liver injury in people with NAFLD. It’s not clear, however, what probiotic strains or amounts may be beneficial.

Dieting is one strategy that can often prevent or reverse NAFLD, according to experts at the National Institutes of Health. People with NAFLD should limit fat intake, replace saturated and trans fats with unsaturated fats such as omega-3 fatty acids from fish, include more fruits, vegetables, and whole grains), minimize alcohol use and avoid foods and drinks containing large amounts of simple sugars.

Of the various diets tested to date, the Mediterranean eating pattern has the strongest evidence for improving markers of liver injury in people with fatty liver disease.

References

1. Rebello CJ, et al. Low-energy dense potato and bean-based diets reduce body weight and insulin resistance: a randomized feeding equivalence trial. J Med Food. 12:1155-1163, Dec, 2022.
2. Rinella ME, et al. AASLD practice guidance on the clinical assessment and management of nonalcoholic fatty liver disease. Hepatol. Epub Feb. 3, 2023.