Diabetes and Potatoes: How to Consume Them Without Raising Blood Sugar

Are potatoes off-limits for people with diabetes since they’re high in carbs? Is there any way you can eat them? You probably won’t need to cut off this veggie from your menu if you understand its glycemic index, glycemic load, and how potatoes affect your blood sugar levels. This video is all about that, so let’s get into it!

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How do potatoes affect blood sugar levels? This veggie contains various nutrients such as vitamin C and B6 as well as potassium. However, potatoes are a high-carb food, and like any other carb-containing food, they increase blood sugar levels quickly. To understand how a carbohydrate-rich food like a potato acts in your body, you need to know its glycemic index, or GI. The glycemic index is a scale that ranks carb-containing foods from 0 to 100. The higher the number, the faster some particular food raises your blood sugar level. Potatoes, unfortunately, fall under the medium-to-high GI category.

Another important measure is the glycemic load, or GL, which shows how much the food will raise your blood glucose level after eating it. To get this number, you multiply the glycemic index rating by the grams of carbs in the food and divide by 100.

Potato’s glycemic index and load change depending on how you cook it. Cooking changes the structure of the starches and how fast they’re absorbed into your bloodstream. The longer you cook a potato, the higher the GI gets. The healthiest way to cook potatoes is to boil or steam them without adding extra ingredients, such as salt, cheese, or butter. Making potatoes in this way will ensure they are very low in sugar, salt, and fat.

What else? Preparation! The preparation of potatoes also plays an important role here. For instance, whole potatoes have a lower GI than mashed or diced potatoes. Another thing to remember is portion sizes. If you truly want to add potatoes into your dish, try to keep them in very low portions and balance them out with low-GI foods.

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* The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional professional*