Once a person is diagnosed with diabetes, they are recommended to cut down on complex carbohydrates, which are found in foods like rice and potatoes. Does that mean a diabetic can never eat potatoes or sweet potatoes? Well, they can! We know you'd be a little confused by this statement. Let us read more to clear our facts.
Impact of potatoes on blood sugar levels
Potatoes are among the most popularly consumed food in the human diet. Not only are they delectable but also can be made in a variety of ways to suit everyone's taste. They are rich in vitamins B, and C, and minerals like potassium, phosphorus and manganese. Potatoes also provide a considerable level of fibre in the diet. However, since they are a form of complex carbohydrates, they can spike your blood glucose levels when consumed in high quantities or in fried forms.
In general, potatoes are regarded as foods with a high glycaemic index. The glucose index (GI) is a measure that evaluates how quickly that particular food raises your blood sugar levels. However, the GI of potatoes changes with different cooking techniques:
- Fried potato has a GI of 95
- Baked potato has a GI of 85
- Boiled potato has a GI of 50
- Sweet potatoes have a GI of 61
This shows that a diabetic can consume boiled and sweet potatoes as their GI is low and would not affect their blood sugar levels severely.
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How should diabetics consume potatoes?
Patients with diabetes need to be mindful of how much and what form of carbohydrates they consume at each meal in general. Ways in which diabetics can consume potatoes include:
- Potato salad: This is the best way to include potatoes in the diet as cooled boiled potatoes contain resistant starch, which lowers the GI of the potatoes and makes them ideal for diabetic patients.
- Skinned potatoes: Eating potatoes with skin provides fibre to the diet and also helps also in regulating the blood sugar level.
- Adding cheese to potatoes: Potatoes' GI is decreased when they are combined with cheese (fat), preventing a sudden spike in blood sugar levels.
Boiled potatoes or cooled potato salads in low portion sizes are considered safe for consumption, while deep-fried forms such as French fries and chips should be avoided completely.
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FAQs
Q. Can diabetic patients eat sweet potatoes?
As a moderate GI food (46-61), sweet potatoes are beneficial for those with type 2 diabetes. The high magnesium and fibre content of sweet potatoes can help to reduce insulin resistance and stabilise blood sugar levels. Therefore, diabetic patients can consume sweet potatoes in moderation.
Q. Is it okay for diabetic patients to eat potato chips?
Deep-fried potato chips have the highest GI score and contain unhealthy fats, which makes them harmful to diabetic patients.
Q. What is the ideal way for diabetic patients to eat potatoes?
The best way to eat normal and sweet potatoes if you have diabetes is to boil them first, then let them cool before eating. Potatoes can be eaten in salads or in reasonable portions as a cooked vegetable along with other fat-rich food. However, due to their high GI score, diabetic patients must consume potatoes with caution.
Q.What is the best variety of potatoes for diabetic patients?
For people with diabetes, waxy potatoes or Carisma potatoes are the best options because they contain less starch. The typical Russet variety of potatoes has a high GI and is very starchy.
Q.What is the alternative option to potatoes for diabetic patients?
The safe alternative or more diabetic-friendly vegetables for diabetic patients are sweet potatoes, carrots, green vegetables, beetroot and broccoli.
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You can also try the Apollo 24|7Diabetes Self-Management Tool to log your sugar values, track patterns, know all about food nutrition and more.
FAQs
Potatoes are a versatile and delicious vegetable that can be enjoyed by everyone, including people with diabetes. However, because of their high carb content, you should limit portion sizes, always eat the skin, and choose low GI varieties, such as Carisma and Nicola.
How can I eat potatoes without spiking blood sugar? ›
Potatoes are a versatile and delicious vegetable that can be enjoyed by everyone, including people with diabetes. However, because of their high carb content, you should limit portion sizes, always eat the skin, and choose low GI varieties, such as Carisma and Nicola.
What is the best way to cook potatoes for diabetics? ›
People managing their body weight to reduce the impact of type 2 diabetes may wish to cook potatoes in a way that moderates fat and calorie intake. To reduce body weight, people must burn more calories than they consume. The best way to prepare potatoes is to boil or steam them.
What is the best way for a diabetic to eat a sweet potato? ›
The Bottom Line
Boiling sweet potatoes or pairing them with foods high in protein and fiber can help folks with diabetes better manage potential blood sugar spikes after eating.
What is a good potato substitute for diabetics? ›
Potato Alternatives for Diabetics
Carrots and radishes can be boiled, steamed or grilled to make delicious dishes. Cauliflower: Very low in carbohydrates but high in fiber. This is a good option for those on a diet.
Do baked potatoes lower blood sugar? ›
White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut.”
How to cook potatoes to lower glycemic index? ›
Eat the skin - Eating the skin of the potato not only adds vitamin C, but also fiber, and fiber helps lower the GI index. Cook and cool - An interesting study found cooking a potato and then cooling it before you eat it also lowers GI, even if you later reheat the potato.
Are microwaved sweet potatoes good for diabetics? ›
Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help people with diabetes keep their blood sugar levels in check. Sweet potatoes can be: Baked or microwaved.
Is peanut butter good for diabetics? ›
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
Are bananas good for diabetics? ›
Bananas are a delicious, nutritious and affordable food for everyone, including those with diabetes. Eating this healthy fruit can help stabilize blood sugar levels, improve insulin sensitivity and improve heart health.
Barley and quinoa are both low-GI foods, and quinoa is also a source of protein and fibre, and works particularly well in salads. The sweeter taste and creamy texture of sweet potatoes can make an interesting change from potatoes – they're particularly delicious baked. Or, you might want to try a new variation on rice.
What size of potato should a diabetic eat? ›
A portion is: a fist size of potatoes, bread, pasta or other starchy carbohydrates. a palm size of meat/fish or poultry. two handfuls of vegetables or salad.
How to reduce sugar content in potatoes? ›
Boiling potatoes and allowing them to cool before consuming can reduce the glycemic impact.
How do you remove sugar from potatoes? ›
You can very easily remove the sweetness by using vinegar. For this, sometime before preparing the vegetable: Put the potato in a vessel add three to four mugs of water and one to two spoons of vinegar liquid. You can also peel the potatoes and put them in the water and vinegar mixture.
Do cold potatoes spike blood sugar? ›
Chilled potatoes decrease postprandial glucose, insulin, and glucose-dependent insulinotropic peptide compared to boiled potatoes in females with elevated fasting glucose and insulin.
How to reduce carbs in potatoes? ›
To do that, you simply cook and cool them before eating them. So easy, right? If you want to further lessen the glycemic spike from pasta, rice, and potatoes and eat a healthier diet, be sure to implement my PF3® nutrition guidelines and practice mindful eating.
