Beneath is an approximation of this video’s audio content material. To see any graphs, charts, graphics, pictures, and quotes to which Dr. Greger could also be referring, watch the above video.
The excessive glycemic impression of potatoes could enhance the danger of sort 2 diabetes, maybe by chronically overstimulating the insulin-producing cells within the pancreas. In my final two movies, I defined how one can lower the glycemic impression of white potatoes by consuming them chilly, or chilling then reheating them, or including broccoli, lemon juice, or vinegar. What else can we do?
Properly, if you happen to bear in mind, I had a video a couple of years again that confirmed how the pigments in brightly coloured berries can act as starch blockers. So, if you happen to’re going to eat a excessive glycemic meals, you might be able to reasonable its impression by spreading raspberries in your toast, for instance, or including strawberries to your cornflakes, or sprinkling blueberries in your pancakes. No, I’m not saying you must put blackberries in your baked potato, however on condition that the pure coloration compounds in fruits can decelerate starch digestion, what about pigmented potatoes?
Even simply yellow potatoes like Yukon gold could also be preferable to white, however one of the best could also be purple potatoes: not simply purple-skinned potatoes, however purple-fleshed potatoes. If you happen to’ve by no means seen purple potatoes, they’re outstanding; they’ve nearly a neon blue glow. And never solely do they appear cool, however purple potatoes trigger much less of an insulin and blood sugar spike in comparison with even the yellow-fleshed potatoes, suggesting that switching from yellow or white to purple may have a big potential public well being profit.
How do we all know it’s the pigments themselves which can be accountable, relatively than different variations between the totally different potato varieties? The researchers tried including a management comprised of berries in a potato starch jelly, however that would appear so as to add much more variables. In a check tube, extracts of purple- and red-fleshed potatoes can act as starch blockers; so hey, if you happen to can extract and purify out the purple potato pigments—say that 5 occasions quick—you can take away some other results of the totally different potato varieties by including the purple pigments to yellow potatoes. And lo and behold, in comparison with simply plain yellow potatoes, you will get a suppression of the blood sugar and insulin spikes. This manner, you don’t get that overshoot response the place your blood sugars can really drop under fasting such as you may get in any other case; as an alternative, you get the gentler up and down in blood sugars you’d anticipate from a decrease glycemic meals.
The authors counsel purple potato extracts could possibly be produced to make into dietary supplements or fancy useful meals, however these health-promoting compounds could also be extra cost-effectively obtained from consuming purple potatoes themselves.
If you happen to have been paying consideration, you could have caught within the title because it flashed by that the purple potato pigments may additionally have an effect on irritation. The Potato Affiliation of America likes to color potatoes as an anti-inflammatory meals, however what they don’t let you know is that this profit could also be restricted to pigmented potatoes. If you happen to randomize folks to eat a small white potato daily for six weeks versus a yellow- or purple-fleshed potato, the purple potato group achieved considerably decrease ranges of irritation in comparison with the white potato group, measuring each c-reactive protein and interleukin-6.
Pigmented potato consumption additionally alters oxidative stress. Inside hours of consuming a big purple potato, you get a pleasant 60 % bump within the antioxidant energy of your bloodstream, and this interprets into much less free radical DNA injury. If you happen to examine the antioxidant exercise of white potatoes, yellow potatoes, and purple potatoes, Yukon gold has about twice the antioxidant energy as white, however purple has twenty occasions the antioxidants. That is corresponding to what you may see in berries. A half of a purple potato has about the identical polyphenol antioxidant complement as a half cup of blueberries.
Purple potatoes can enhance the antioxidant capability of our bloodstream, whereas straight white potato starch can act as a pro-oxidant and reduce it. Eat a purple potato, and over the subsequent eight hours the antioxidant capability of your blood stream goes up. In distinction, if you happen to eat white potato starch devoid of any pigment, you possibly can find yourself worse off than the place you began. Okay, however does this translate into totally different physiological results?
Sure certainly. Have folks eat both purple potatoes or white potatoes for 2 weeks, and the purple potatoes improved a measure of arterial stiffness, whereas the white potato didn’t. And this interprets right into a drop in blood stress, even in these already taking hypertension medication, suggesting purple potatoes are an efficient blood stress reducing agent.
However what concerning the poisonous glycoalkaloid compounds in potatoes? The poisonous human dose begins round 2-5 mg/kg of physique weight, and the deadly dose just isn’t too far behind. However the common quantity of complete glycoalkaloids in most potatoes, nevertheless, is lower than 100 mg/kg. So, on the common American weight of 180 kilos, a poisonous dose is like 4 to 9 kilos of potatoes. What occurs if you method that? It’s doable you will get nausea, vomiting, or diarrhea that could possibly be simply confused with one thing like gastroenteritis or meals poisoning. Some folks can begin to get sick at simply 1.25 mg/kg of physique weight, and even 1 mg/kg. That may solely be about two kilos of potatoes on the common American weight. It’s additionally doable they may begin accumulating if you happen to eat them day in and day trip. However what about these individuals who go on a fad potato weight loss program and eat three or 4 kilos a day? They will try this with out risking getting sick provided that they peel their potatoes, which removes practically the entire glycoalkaloids.
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