Potatoes are among the most popular foods in the world, known as the third most consumed crop after rice and wheat.

They are a predominant in many diets, providing important nutrients such as fiber, vitamin C, potassium, magnesium and antioxidants. Despite this, potatoes often take a poor reputation when it comes to type 2 diabetes, assuming that they are “unhealthy” or insecure for regular consumption.

Anxiety is mainly linked in their high starch material. Potatoes have a high glycemic index, which means that they may increase blood sugar levels quickly.

At its top, the way potatoes are usually cooked, in the form of french fries or chips, strip them with nutrients and add unhealthy fat, making them more harmful. But nutritionists say that it is not a potato.

What the latest research says

Instead, the risk part’s size, cooking methods and the foods with which they are added.

Research has closely watched this relationship. In a recently published large study, researchers from various institutes, including Harvard V Chan School of Public Health and Cambridge University, tracked more than two lakh people over the years.

The findings published in the British Medical Journal have shown that eating french fries regularly was associated with a high risk of type 2 diabetes. On the other hand, ripe, boiled, or mashed potatoes did not show the same strong relationship with the risk of diabetes.

The study also revealed that people matched potatoes. For example, swaping them for whole grains reduced the risk of diabetes, while changing them with white rice really increased the risk.

In the number, every three additional servings of French fries per week increased the risk of type 2 diabetes by 20%, while the three servings of the total potato increased the risk by 5%.

While replacing those three potatoes with whole grains with whole grains, however, reduced the risk of diabetes by 19%.

Potato – Not a villain

Nutritionists believe that potatoes are wrongly branded as “bad foods”.

Dr. Dietists from Renuka Dang, Global Rainbow Hospital, Agra say that potatoes are actually quite nutritious.

“Potatoes contain vitamin C, iron, magnesium and phosphorus and have high nutritional value. They do not deteriorate at all. About 150 to 200 grams of potatoes have about 150 calories and have no fat. They also have high water content.

Dr. Dangs advise against connecting potatoes with rice, as the combination makes food extremely heavy in carbohydrates.

The better way to include potatoes is mixed with boiled or boiled, mixed with other vegetables or salads in small parts. In fact, she says that enjoying a medium -sized potato every day is completely safe, until it is prepared in a healthy way and not deeply.

It makes it clear that potatoes are not the villain they are often made.

For people with diabetes, the key is moderation and smart preparation. Choosing boiled or ripe potatoes, eating them with fiber-rich vegetables, and avoiding fried versions allows the potatoes to be a balanced and nutritious diet.