Potatoes are high GI foods, are they not good for weight loss? Study: Controlling total calories is key

The roasted potatoes smell delicious, but people who are afraid of getting fat only dare to watch from a distance and are afraid to eat the potatoes. In particular, most people think that potatoes are high GI foods and therefore are not weight loss foods. According to a recent American study, potatoes can actually help with weight loss, and cooking potatoes in a healthy way can help with weight loss. The key to losing weight is to control your total calorie intake.

Does the GI value of food affect weight loss?

According to the Daily Mail, a research team led by Britt Burton-Freeman, an associate professor of food science and nutrition at the Illinois Institute of Technology, conducted a potato diet experiment to understand whether the glycemic index (GI) of foods affects health and weight control.

Low GI foods can make you feel fuller for a longer time

The glycemic index (GI) represents the speed at which carbohydrates are converted into sugar and enter the blood, from 0 to 100, the higher the faster. Foods with high GI values, such as white bread and white rice, will cause blood sugar to rise rapidly, triggering the secretion of insulin that controls blood sugar, causing blood sugar to drop rapidly again. Such rapid rise and fall can easily cause hunger. On the contrary, low GI foods such as whole wheat bread and whole grain rice will not raise or lower blood sugar levels so quickly and can make you feel fuller for a longer time.

Low GI foods, such as whole wheat bread and whole grain rice, will not raise or lower blood sugar levels as quickly, and can produce a feeling of fullness for a longer period of time.

Professor Burton-Freeman pointed out that potatoes are high-GI foods, so they are not generally classified as weight loss foods. He divided the experimental subjects into three groups: the first group ate low-calorie meals with low-GI foods, the second group ate low-calorie meals with high-GI foods, and the third group's food had no calorie or GI restrictions, but all the experimental subjects had to eat 5 to 7 servings of potatoes per week.

After 12 weeks of tracking, the research team was surprised to find that everyone had lost weight, and the third group of people also spontaneously suppressed their total calorie intake.

Cooking potatoes in a healthy way can help you lose weight

Professor Burton-Freeman pointed out that the results of the study showed that potatoes would not make you fat, but if cooked in a healthy way, they could become a weight loss dish. He also concluded that losing weight is not about simply giving up high GI foods and feeling full and losing weight. Instead, it is about controlling total calorie intake and achieving a balance to be effective.

Not only will potatoes not make you fat, but if cooked in a healthy way, they can become a weight loss dish.

【Tips for eating potatoes】:

According to data from the Daily Mail, a medium-sized potato with skin contains 110 calories and has a higher potassium content than a banana, which can effectively prevent aging and improve high blood pressure. Moreover, the vitamin C content reaches 45% of the recommended daily intake, which has a strong antioxidant effect and can play an anti-cancer role. Potatoes also contain no fat, sodium, or cholesterol, and are relatively harmless to your health.

Be especially careful when eating potatoes. If the skin has turned green or sprouted, do not eat them because these "green" potatoes contain a large amount of "solanine". Eating them can cause nausea and vomiting at the mildest, coma, convulsions, cardiopulmonary paralysis, and death at the worst.