INFOGRAPHIC

Potatoes May Be a Superfood for Type 2 Diabetes

Reviewed by Claudia Levi, R.N.
November 21, 2024
Did you know? Baked potatoes may offer health benefits for people with type 2 diabetes. Eating a small baked potato regularly may lead to a healthier body weight, improved blood sugar levels, and lower resting heart rate. Source: Department of Kinesiology and Nutrition Sciences, University of Nevada, Las Vegas School of Integrated Health Sciences

Potatoes have gotten a bad rap as an empty-carb–heavy food, especially options like French fries and buttery, creamy mashed potatoes. But potatoes may not be all bad, after all.

In fact, eating baked potatoes may lead to benefits like healthier body weight, blood sugar levels, and resting heart rate in people with type 2 diabetes, according to results of a small study.

Researchers emphasize the importance of eating the potato’s skin, which contains fiber to help control blood sugar levels and increase feelings of fullness. Potato skin also contains many nutrients, including a healthy dose of potassium (more than a banana). Potassium plays an important role in reducing cardiovascular risks associated with diabetes, according to other research.

So don’t shy away from potatoes. Even boiled options are likely okay. Just be sure to eat the skin — and go easy on the butter, sour cream, and salt. Other seasonings are your friend!