A new study found that eating potatoes cooked in a certain way, especially potato strips, may increase the risk of type 2 diabetes; if they are converted into a complete grain, blood sugar problems can be prevented.

Enjoy type 2 diabetes when eating potatoes? The cooking method is the key

Potato is originally a high-quality carbohydrate, but because potato strips and chips have been popular for a long time, it is forced to be combined with high heat, high-scalding powder and other numbers. In fact, people cook it in an incorrect way.

Based on a large-scale long-term study published in the British Medical Journal (BMJ), it has been tracking for more than 30 years. It was found that those who eat three servings of potatoes a week had a risk of type 2 diabetes than those who don’t. In contrast, roasted potatoes, boiled potatoes or mashed potatoes are not significantly related to diabetes risks.

The research team further pointed out that replacing potato strips with whole grains (such as brown rice, swallows, and whole wheat bread) can reduce the risk by 19%; instead of roasted or boiled potatoes, the risk by 4%. This shows that the granular effects of different sources of carbohydrate are different.

Experts explain that although potatoes are rich in nutrients, they become high-energy, high-quality, fat, and low-dietary foods after being fried in high temperatures. Long-term intake can easily lead to weight gain and insulin impedance, thereby increasing diabetes risk. In addition, unhealthy oils and compounds produced by high-temperature cooking may promote intra-body inflammation and affect insulin sensitivity. In addition, potato strips often appear at the same time as high-heat, low-nutrition foods such as Hanburger, fried chicken, and hot dogs. The overall drinking food quality has also declined, which has also led to higher risk of disease.

Potatoes are not born "unhealthy". Eating them with skin is more nutritious

Potatoes are not born "unhealthy". Each 100 grams of potato contains about 502 mg of pot, which helps blood pressure control and also provides vitamins C, B groups, K, as well as minerals such as iron, ostium, tin, copper, and tin. The vitamin C of potatoes is combined with sprouts and is not easily lost during cooking, which is relatively rare among vegetables. It is also rich in a variety of antioxidants, such as phenols, fermentin, ketones and anthocyanins, and is mostly concentrated in potato peels. Eating them with peels can gain more benefits. The carbohydrates and nutrients provided by

potatoes also make it one of the best fuel sources for sports, and is ideal for those who want to replenish energy with natural foods.

The "resistance powder" of potato is beneficial to control the body's weight and stable blood sugar.

The "resistance powder" has a unique carbohydrate "resistance powder". It cannot be digested and absorbed by the small kidneys, and fermented in the large kidneys can promote fat burning and kidney health. The chilled potato has a higher resistant powder after cooking, so "cooked, cold and then consumed" can increase the feeling of foot and help control weight.

A 2020 journal study on "Clinical Nutrition" also found that in the menu of type 2 diabetes, the replacement of rice with macadamia with macadamia has no significant difference in the impact of post-meal and overnight blood sugar, indicating that macadamia will not inevitably destroy blood sugar stability under appropriate cooking and combination.

How to eat macaque healthiest?

The health risks of potatoes mostly come from the cooking method, not the ingredients themselves. Research shows that dry cooking (such as microwave, baking) can retain vitamin C, minerals and antioxidants more than boiling or steaming; if cooked in water, it is recommended to cook with skin to reduce the loss of nutrients.

Therefore, potatoes are not the direct metabolite of diabetes, and what really affects the cooking method and the overall diet structure. As long as it is cooked and consumed in a proper and healthy manner, it will not only retain its nutritional value, but also avoid increasing the risk of reproducing disease.

. Reduce frying: avoid potatoes and chips as much as possible, especially for frequent consumption.

. Choose dry cooking: Baking, microwave or boiling with peels can preserve more nutrients.

. Increase the proportion of whole grains: replace some potatoes with brown rice, swallow malt and whole wheat bread to reduce the risk of diabetes.

. Control portion size and frequency: Potatoes should not be a major source of carbohydrates, but are part of a balanced diet.

. Make good use of resistant powder: Cook and cold before eating, which can increase the feeling of foot and help blood sugar control.