11 replies to this topic

[Maecenas]

Hello everyone! I've been interested in a health benefits and disadvantages of potatoes for quite a long time  and I've always found lots of controversial information on both sides of the spectrum.On the one hand, potatoes seem to be a natural powerhouse of vitamins, minerals and antioxidants, on the other - there is a lot of hype about its high GI and the fact that it can skyrocket your blood sugar if eaten beyond a tiny amount.

 

I really wonder what the long-term effects of a diet based around potatoes as a staple food could be. It's an ideal food for me - I feel really filled after a bowl of mashed potatoes - no other food except yellow split peas, barley porridge or eggs suppresses my hunger for such a long time (up to 6-7 hours). I'm very physically active and eat at least 3000 kcal a day and most of the time up to 1000 kcal comes from potatoes.

 

I've also heard that Okinawans have purple potatoes as a staple food in their diet with 70% of their overall calories coming from it. I read some articles comparing the benefits of both Okinawan and regular potatoes and it turns out that although Okinawan has more vitamins and antioxidants - they have the same basic dietary qualities. And what's even more surprising - Okinawan has slightly more sugar and a GI  that is a little bit higher.

So what do you think - is large consumption of potatoes and a long term optimal health compatible?

 

Edited by Maecenas, 23 December 2015 - 04:17 AM.

[aconita]

High glycemic index it is not necessarily a big issue, I am quite convinced that one big insulin spike is better than many small ones and maybe there is the possibility that is better than one small but very long lasting spike (low glycemic index or lowered glycemic index).

 

If eaten after training potatoes are good and healthy for sure.

 

If eaten in quantities 3 times a day every day probably are going to make a sedentary individual fat, insulin resistant and finally diabetic or at least chances are high.

 

Apart from the glycemic index I can't see why shouldn't be healthy.

 

Maybe the trick is about what you eat with your potatoes (Okinawan health "paradox"?).

[drew_ab]

The GI of Okinawan sweet potatoes is way lower than traditional white potatoes. 60 vs. 100 or something like that.

[Chupo]

Potatoes are the staple in Yuzurihara, Japan where they, like the Okinawans, enjoy a longer life than their rice eating countrymen.

 

Edited by Chupo, 25 December 2015 - 12:41 PM.

[ToJump]

Maybe there are more reasons than simply "diet" regarding these Japanese regions where people live longer. Maybe they have a different lifestyle, different weather, etc. We really need to isolate variables in order to be sure that their long lifespan is caused solely from their diet.

[Chupo]

Maybe there are more reasons than simply "diet" regarding these Japanese regions where people live longer. Maybe they have a different lifestyle, different weather, etc. We really need to isolate variables in order to be sure that their long lifespan is caused solely from their diet.

 

Very true. They absolutely do have different lifestyles. The main point, I think, is that potatoes aren't hurting them. Another variable may be context of diet. Potatoes on a high fat diet may be detrimental for some but healthful in a background of (ultra) low fat. Denise Minger has an excellent post on this: http://rawfoodsos.co...thought-part-1/

 

 

 

 

[Darryl]

Potatoes are the staple in Yuzurihara, Japan where they, like the Okinawans, enjoy a longer life than their rice eating countrymen.

 

White rice is a rather poor potassium source (538 mg K in 2000 kcal) and brown rice isn't much better (775 mg K in 2000 kcal). Tubers (sweet potatoes, potatoes, etc.) are the staple of choice for increasing potassium intake (11500 mg K in 2000 kcal baked potatoes).

 

While I was initially dubious about the high U.S. RDA for potassium (4.7 g), derived from one study where high potassium intake reduced blood pressure in hypertensive African-Americans eating a high salt diet, the further I researched, the more it appeared that there was a strong case for high potassium intake.

 

 

From:

 

O'Donnell M. 2014. Urinary sodium and potassium excretion, mortality, and cardiovascular events. New England Journal of Medicine, 371(7), pp.612-623.

[ForeverBulking]

I eat about 2-3 pounds almost daily. They are my favorite food. It goes good with meat, salt, eggs, and any type of sauce or topping. They are low in sugar and very satisfying. I have gone 8 hours without eating after consuming a lot of potatoes, and without a single energy dip. Granted, I have never measured my blood sugar, so I have no idea how my potato based diet is affecting me, but it makes me feel great.

[Maecenas]

Seems here is some bad news for potatoes lovers. What do you think about that? http://www.dailymail...es-risk-33.html

[pamojja]

Granted, I have never measured my blood sugar, so I have no idea how my potato based diet is affecting me, ..

 

I would.

[ToJump]

 

Potatoes are the staple in Yuzurihara, Japan where they, like the Okinawans, enjoy a longer life than their rice eating countrymen.

While I was initially dubious about the high U.S. RDA for potassium (4.7 g), derived from one study where high potassium intake reduced blood pressure in hypertensive African-Americans eating a high salt diet, the further I researched, the more it appeared that there was a strong case for high potassium intake.

 

 

From:

 

O'Donnell M. 2014. Urinary sodium and potassium excretion, mortality, and cardiovascular events. New England Journal of Medicine, 371(7), pp.612-623.

 

 

I think that might be due to potassium being an antagonist to sodium, thus high potassium negating the negative effects of high sodium diets, rather than an inherent virtue of potassium.

Just my 2 cents.

[Darryl]

I think its just bad news for fried and otherwise fat-laden potatos.

 

In the U.S. (and probably most nations), the majority of potatoes are consumed as french fries, potato chips {crisps}, mashed with ample cream and butter, baked and swathed in sour cream and cheese, or chopped in mayonnaise-laden "salads", Potato consumption in the general population is a proxy for intake of (shelf or frying stable) long-chain saturated fats, which unlike starch, consistently cause insulin resistance in animal studies.

 

 

 

 

 

For potatoes to be considered as a relatively healthy calorie source, I believe they should be served in forms that don't require a great deal of fat for palatability. I tend to eat them either as a major ingredient in low-fat vegan soups, or baked, refrigerated (which increases resistant starch), and reheated with Latin hot sauces. 

Edited by Darryl, 30 December 2015 - 07:40 PM.