For years, potatoes have been avoided by those looking to lose weight. Their high glycemic index and strong association with fried and processed foods earned them a bad reputation. But a recent study led by scientists at Louisiana State University and the Pennington Biomedical Research Center is turning that idea on its head: when cooked properly, potatoes can actually support weight loss and blood sugar management.

The study, published in the Journal of Medicinal Food, followed a group of overweight adults with insulin resistance. Participants were given balanced diets that included potatoes—baked or boiled, never fried or smothered in butter or cream. The results? Participants lost weight without feeling hungry and also showed significant improvements in insulin sensitivity.

According to lead researcher Dr. Candida Rebello, “Potatoes are not only rich in fiber, potassium, and vitamin C, but they’re also high in water content and more satiating than many refined carbs. The key is how they’re cooked and what they’re served with.”

Another benefit lies in their versatility. When potatoes are boiled and then cooled before eating, they form resistant starch, a type of fiber that isn’t digested in the small intestine. This helps promote gut health and stabilize blood sugar levels.

These findings not only redeem one of the world’s most consumed foods but also push for a more nuanced approach to nutrition—one that focuses on smart eating rather than blind restriction. Far from being an enemy of the scale, potatoes may actually be a powerful ally in a balanced diet, if prepared with intention and knowledge.