Potatoes are considered a staple, a basic food that is low in cost and provides the most basic nutrition: carbohydrates. However, due to their high glycemic index (carbohydrates are quickly converted to glucose), many diabetics tend to avoid it as it can cause blood glucose spikes. Fortunately for potato lovers out there, this is not entirely true!
This tuberous food only becomes unhealthy when eaten in excess, fried, or mixed with other foods like butter, cheese, or cream. Diabetics are still allowed to consume potatoes, but only within their individual carbohydrate allowance. You can consult your dietician or healthcare provider regarding meal planning. The amount of carbohydrates permitted depends on the other foods included in your meal.
If you do decide to try out some potatoes in your meals, here are a few tips on how to reduce the elevation in blood glucose:
#1 – Eat them with a combination of healthy protein
#2 – Keep their jackets on! This provides fiber
#3 – Stay organic, pesticide residue may lead to inflammation and higher blood sugar
#4 – Go for a walk after meals
#5 – Don’t eat it every day
Besides that, you should already be aware that there are many types of potatoes out there. Let me share some comparison notes on some of the different potatoes.
The White Potato – high in vitamin C and potassium, a good source of vitamin B6 and fiber. An average 5.3 oz potato contains 110 calories, 116 mg sodium, 24 g carbohydrate, 2 g fiber, and 3 g protein.
The Sweet Potato – rich in beta-carotene, a carotenoid compound that fights cancer and reduces cholesterol. It also provides vitamin E, vitamin C, and iron. 5.3 oz of sweet potato has 135 calories, 54 mg sodium, 5 g fiber, and 3 g protein.
The Purple Potato – although rare, it contains 4 times the amount of antioxidants. They also have a lower glycemic index. Definitely recommended for diabetics!
Not convinced? A study by the Journal of the American College of Nutrition concluded that potatoes could help you to lose weight, DEPENDING ON THE WAY YOU PREPARE IT. Plain potatoes are fat-free, low in calories, and very satiating. This keeps you feeling full for a longer duration and unhealthy cravings at bay.
Should you be convinced, here are 5 diabetic friendly recipes for you:
[expand title=”References”]
Should people with diabetes avoid potatoes? DiabeteStepsRx. Accessed 4/13/2017.
Phillips Q. Potatoes: Good or bad? Diabetes Self-Management. Accessed 4/13/2017.
Brookhart-Schervish L. Our best potato recipes. Diabetic Living. Accessed 4/13/2017.
Corleone J. Are potatoes good for weight loss? Livestrong.com. Accessed 4/13/2017.
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