{"id":6162,"date":"2025-08-11T09:11:00","date_gmt":"2025-08-11T02:11:00","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=6162"},"modified":"2025-08-12T10:56:09","modified_gmt":"2025-08-12T03:56:09","slug":"konsumsi-kentang-goreng-risiko-diabetes-tipe-2","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2025\/08\/11\/konsumsi-kentang-goreng-risiko-diabetes-tipe-2\/","title":{"rendered":"Konsumsi Kentang Goreng Bisa Tingkatkan Risiko Diabetes hingga 20 Persen"},"content":{"rendered":"\n<p>Kentang goreng memang jadi camilan dan pelengkap makanan yang sulit ditolak. Rasanya gurih, teksturnya renyah, dan aromanya menggoda. Namun, di balik kelezatan itu, penelitian terbaru menemukan adanya keterkaitan antara konsumsi kentang goreng dan diabetes tipe 2 yang patut diperhatikan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Temuan Penting dari Studi<\/strong><\/h2>\n\n\n\n<p>Penelitian berskala besar ini melibatkan 205.107 partisipan dari tiga studi jangka panjang di Amerika. Selama lebih dari 30 tahun, peneliti memantau kebiasaan makan, termasuk frekuensi konsumsi kentang goreng, kentang rebus, dan jenis karbohidrat lainnya.<\/p>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Studi ini menemukan bahwa mengonsumsi kentang goreng sebanyak tiga porsi per minggu dapat meningkatkan risiko diabetes tipe 2 hingga 20 persen<\/mark>. Sebaliknya, kentang rebus, panggang, atau tumbuk tidak menunjukkan peningkatan risiko yang signifikan.<\/p>\n\n\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Peneliti juga menemukan bahwa mengganti kentang goreng dengan <em>whole grain<\/em> seperti roti atau pasta gandum utuh dapat menurunkan risiko diabetes hingga 19 persen. Sedangkan mengganti kentang rebus dengan <em>whole grain<\/em> memberikan penurunan risiko sekitar 4 persen.<sup>1<\/sup><\/mark><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mengapa Kentang Goreng Lebih Berisiko?<\/strong><\/h2>\n\n\n\n<p>Kentang pada dasarnya adalah sumber karbohidrat yang cukup tinggi indeks glikemiknya. Berdasarkan <em>Glycemic Index Guide<\/em>, kentang rebus memiliki Indeks Glikemik (IG) sekitar 70 yang tergolong tinggi, sementara kentang goreng dapat mencapai sekitar 95, yang berarti masuk kategori sangat tinggi dan berpotensi lebih cepat pada lonjakan gula darah.<sup>2<\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"627\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/perbandingan-gi-kentang-1024x627.webp\" alt=\"perbandingan indeks glikemik kentang rebus dan kentang goreng\" class=\"wp-image-6169\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/perbandingan-gi-kentang-1024x627.webp 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/perbandingan-gi-kentang-300x184.webp 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/perbandingan-gi-kentang-768x470.webp 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/perbandingan-gi-kentang-1536x941.webp 1536w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/perbandingan-gi-kentang-640x392.webp 640w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/perbandingan-gi-kentang.webp 1585w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Perbandingan Indeks Glikemik Kentang Rebus dan Kentang Goreng (<a class=\"\" href=\"https:\/\/glycemic-index.net\/\">https:\/\/glycemic-index.net\/<\/a>)<\/figcaption><\/figure>\n\n\n\n<p>Sebagaimana yang disebutkan juga dalam jurnal <em>Nutrients<\/em>, bahwa makanan dengan&nbsp;IG&nbsp;tinggi bisa&nbsp;menyebabkan peningkatan&nbsp;cepat&nbsp;glukosa&nbsp;darah&nbsp;dan respons&nbsp;insulin&nbsp;setelah konsumsi&nbsp;makanan.<sup>3<\/sup> Artinya, konsumsi kentang bisa membuat gula darah naik cepat. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Ketika kentang diubah menjadi kentang goreng, tingkat risikonya bertambah akibat proses penggorengan<\/mark>, antara lain melalui:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Peningkatan kandungan kalori dan lemak jenuh akibat minyak goreng.<\/li>\n\n\n\n<li>Pembentukan senyawa berbahaya seperti akrilamida (zat kimia yang terkait dengan risiko kanker) pada suhu tinggi.<\/li>\n\n\n\n<li>Terjadinya lonjakan gula darah yang lebih tajam dibanding kentang rebus atau panggang.<\/li>\n<\/ul>\n\n\n\n<p>Kombinasi ini dapat membebani kerja pankreas, dan dalam jangka panjang meningkatkan risiko resistensi insulin, yang merupakan faktor utama dalam perkembangan diabetes tipe 2.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pilihan Karbohidrat yang Lebih Sehat<\/strong><\/h2>\n\n\n\n<p>Tidak semua kentang harus dihindari. Kentang rebus atau panggang, jika dinikmati dalam porsi wajar dan dipadukan dengan sumber protein serta serat, tetap bisa menjadi bagian dari pola makan sehat.<\/p>\n\n\n\n<p>Panduan terbaru dari WHO juga menegaskan pentingnya memperhatikan kualitas karbohidrat yang kita konsumsi. Selain menganjurkan pembatasan gula bebas, <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">WHO merekomendasikan agar sebagian besar asupan karbohidrat, khususnya bagi semua orang berusia dua tahun ke atas, salah satunya berasal dari biji-bijian utuh.<\/mark> Karbohidrat jenis ini tidak hanya memberi energi, tetapi juga kaya serat, vitamin, mineral, dan senyawa bermanfaat yang membantu menjaga kestabilan gula darah serta mendukung kesehatan pencernaan.<sup>4<\/sup><\/p>\n\n\n\n<p>Sejalan dengan hasil penelitian, mengganti kentang, terutama kentang goreng, dengan sumber <em>whole grain<\/em> dapat memberikan manfaat kesehatan yang lebih besar. Pilihannya pun beragam dan mudah ditemukan, seperti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oatmeal<\/li>\n\n\n\n<li>Beras merah<\/li>\n\n\n\n<li>Pasta gandum utuh<\/li>\n\n\n\n<li>Roti gandum utuh<\/li>\n\n\n\n<li>Quinoa<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"762\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/roti-gandum-utuh-1024x762.webp\" alt=\"Roti gandum utuh sebagai pilihan whole grain sehat\" class=\"wp-image-6170\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/roti-gandum-utuh-1024x762.webp 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/roti-gandum-utuh-300x223.webp 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/roti-gandum-utuh-768x572.webp 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/roti-gandum-utuh-640x477.webp 640w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/08\/roti-gandum-utuh.webp 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Sumber: Pixabay<\/figcaption><\/figure>\n\n\n\n<p>Biji-bijian utuh kaya akan serat, yang membantu memperlambat penyerapan gula sekaligus menjaga kestabilan gula darah. Hal ini juga didukung oleh studi dalam jurnal <em>Nutrients<\/em>, bahwa jika dibandingkan dengan biji-bijian olahan, <em>whole grain<\/em> lebih kaya akan serat pangan, pati resisten, antioksidan, dan zat gizi mikro penting lainnya seperti asam folat dan vitamin lainnya.<sup>5<\/sup><\/p>\n\n\n\n<p>Profesor Walter Willett, salah satu penulis studi ini, menekankan bahwa tidak semua karbohidrat, termasuk kentang, berdampak sama bagi kesehatan. Kuncinya terletak pada cara memasak dan pilihan penggantinya. Pesan ini relevan bagi masyarakat luas, bahwa kita perlu lebih kritis, bukan hanya melihat kategori makanan secara umum, tetapi juga memperhatikan detail pengolahannya. <\/p>\n\n\n\n<p>Upaya mengurangi kentang goreng dan memperbanyak <em>whole grain<\/em> adalah langkah sederhana namun berdampak besar untuk mencegah diabetes tipe 2.<sup>6<\/sup><\/p>\n\n\n\n<p><strong>Baca Juga: <a href=\"https:\/\/ahligizi.id\/blog\/2019\/11\/23\/diet-diabetes-mellitus\/\">Diet Diabetes Mellitus<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mulai Perubahan dari Piring Kita<\/strong><\/h2>\n\n\n\n<p>Meski rasanya menggoda, konsumsi kentang goreng yang terlalu sering terbukti secara signifikan meningkatkan risiko diabetes tipe 2. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Kesehatan bukan hanya soal menghindari penyakit, tapi juga tentang kebiasaan kecil yang kita bangun setiap hari.<\/mark> Beberapa langkah sederhana yang bisa kita lakukan antara lain:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Membuat kentang panggang di oven tanpa minyak berlebih sebagai pengganti kentang goreng.<\/li>\n\n\n\n<li>Pilihlah popcorn tanpa tambahan gula atau garam berlebihan sebagai alternatif camilan rendah lemak.<\/li>\n\n\n\n<li>Menyediakan edamame rebus atau kukus sebagai <em>snack<\/em> sehat kaya protein dan serat.<\/li>\n\n\n\n<li>Memadukan sumber karbohidrat dengan protein dan sayur untuk menjaga gula darah tetap stabil.<\/li>\n<\/ul>\n\n\n\n<p>Mulai sekarang, mari lebih sadar terhadap pilihan makanan kita. Ingat, piring yang kita isi hari ini adalah investasi kesehatan untuk masa depan!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Referensi<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mousavi, S. M., Gu, X., Imamura, F., AlEssa, H. B., Devinsky, O., Sun, Q., Hu, F. B., Manson, J. E., Rimm, E. B., Forouhi, N. G., &amp; Willett, W. C. (2025). Total and specific potato intake and risk of type 2 diabetes: Results from three US cohort studies and a substitution meta-analysis of prospective cohorts.&nbsp;<em>BMJ<\/em>,&nbsp;<em>390<\/em>, e082121.&nbsp;<a class=\"\" href=\"https:\/\/doi.org\/10.1136\/bmj-2024-082121\">https:\/\/doi.org\/10.1136\/bmj-2024-082121<\/a><\/li>\n\n\n\n<li>Glycemic Index Guide. (n.d.). <em>Glycemic index of foods<\/em>. Glycemic Index Guide. Retrieved from <a class=\"\" href=\"https:\/\/glycemic-index.net\/\">https:\/\/glycemic-index.net\/<\/a><\/li>\n\n\n\n<li>Vlachos, D., Malisova, S., Lindberg, F. A., &amp; Karaniki, G. (2020). Glycemic index (GI) or glycemic load (GL) and dietary interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: a review.&nbsp;<em>Nutrients<\/em>,&nbsp;<em>12<\/em>(6), 1-13. <a href=\"https:\/\/doi.org\/10.3390\/nu12061561\">https:\/\/doi.org\/10.3390\/nu12061561<\/a><\/li>\n\n\n\n<li>World Health Organization. (2023, July 17). <em>WHO updates guidelines on fats and carbohydrates<\/em>. World Health Organization. Retrieved from <a class=\"\" href=\"https:\/\/www.who.int\/news\/item\/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates\">https:\/\/www.who.int\/news\/item\/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates<\/a><\/li>\n\n\n\n<li>Della Pepa, G., Vetrani, C., Vitale, M., &amp; Riccardi, G. (2018). Wholegrain intake and risk of type 2 diabetes: evidence from epidemiological and intervention studies.&nbsp;<em>Nutrients<\/em>,&nbsp;<em>10<\/em>(9), 1-20. https:\/\/doi.org\/10.3390\/nu10091288 <\/li>\n\n\n\n<li>Kementerian Kesehatan Republik Indonesia. (2019, 7 Maret). <em>Tata Cara Diet Sehat Bagi Penderita Diabetes<\/em>. Ayo Sehat. Diakses dari <a class=\"\" href=\"https:\/\/ayosehat.kemkes.go.id\/tata-cara-diet-sehat-bagi-penderita-diabetes\">https:\/\/ayosehat.kemkes.go.id\/tata-cara-diet-sehat-bagi-penderita-diabetes<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Kentang goreng memang jadi camilan dan pelengkap makanan yang sulit ditolak. Rasanya gurih, teksturnya renyah, dan aromanya menggoda. Namun, di<\/p>\n","protected":false},"author":116,"featured_media":6168,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_layout":"default_layout","footnotes":"","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_selected_social_profile":[]},"categories":[2],"tags":[613,79,612,614,256],"class_list":["post-6162","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-dan-gizi-lainnya","tag-diabetes-tipe-2","tag-indeks-glikemik","tag-kentang-goreng","tag-pola-makan-sehat","tag-whole-grain"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Konsumsi Kentang Goreng dan Diabetes Tipe 2<\/title>\n<meta name=\"description\" content=\"Konsumsi kentang goreng dan risiko diabetes tipe 2 saling berkaitan. 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