When we talk about healthy foods, we don’t necessarily think of potatoes. These have gained a reputation for causing weight gain and an increased risk of type 2 diabetes, and are often found on a list of foods to avoid, especially for people with insulin resistance.

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Yet a new study from the Pennington Biomedical Research Center, published in the Journal of Medicinal Food, indicates that potatoes don’t increase that risk, are packed with key nutrients, and packed with health benefits.

The study, which took place in Baton Rouge, Louisiana, included 36 participants aged 18 to 60 who were overweight, obese or insulin resistant.

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In this study, participants received controlled meals cooked with foods widely available at grocery stores, including beans, peas, and meat or fish, or white potatoes with meat or fish.

Both diets were high in fruits and vegetables and replaced about 40% of typical meat consumption with beans and peas or potatoes.

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To increase the dietary fiber content of the potatoes, they were boiled with the skin intact and then refrigerated for 12 to 24 hours. Potatoes have been incorporated into supper dinner entrees, such as shepherd’s pie and creamy shrimp and potatoes.

Candida Rebello, assistant professor at Pennington Biomedical and co-investigator of the study, said the study demonstrated that, contrary to popular belief, potatoes do not have a negative impact on blood sugar levels and that in In fact, people who took part in the study lost weight in the process.