Author: Shifa Fatima, MSc.
Medically Reviewed by: Dr. Apoorva T, MHM.
Reviewed: April 15, 2022
Category: Nutrition
Potatoes are one of the most common vegetables in the human diet. In addition to being a rich source of carbohydrates, potatoes are also a good source of fiber, potassium, and vitamin B.
If you are a person with diabetes, there is a good chance that you would have heard that potatoes should not be part of your diet, as they are high on carbohydrates. However, this is not the case. There are many misconceptions about what should and should not be part of a diet for people with diabetes.
This article will help clear some of these misconceptions concerning whether a person with diabetes can eat potatoes and explain how potatoes affect blood sugar levels.
Potatoes are a rich source of carbohydrates. Carbohydrates are made up of sugar molecules. When you consume potatoes, the enzymes in your body break these carbohydrates into a simple sugar called glucose that enters your blood circulation.
The pancreas releases insulin hormone that facilitates glucose transport into the cells from the blood. However, in people with diabetes, the transportation of glucose into cells is inefficient, and therefore glucose remains in the blood, causing a spike in blood glucose levels. Therefore, potatoes are not recommended for people with diabetes.
The carb content of potatoes varies across different methods of cooking. The carb content of half cup (½ cup, about 75-80 grams) of potatoes cooked by different methods:
| Cooking Method | Carbohydrate Content |
|---|---|
| Raw | 11.8 grams |
| Baked | 13.1 grams |
| Boiled | 15.7 grams |
| Oven-baked fries | 17.8 grams |
| Microwaved | 18.2 grams |
| Deep-fried | 36.5 grams |
The Glycemic Index (GI) varies among potatoes and depends on their preparation. Potatoes are classified as having Medium (rating of 55-69) to High GI (rating of 70-100) foods.
The Glycemic Load (GL) also tends to vary among different varieties of potatoes. The Glycemic Load of 1 cup (about 150 grams) of different varieties of potatoes is classified as follows:
| GL Classification | Preparation Method |
|---|---|
| High GL (20 and above) | Mashed |
| Medium GL (11-19) | Boiled |
| Low GL (10 and under) | Cooked and cooled |
The method through which potatoes are cooked has a significant impact on the GI and GL values, as the structure of starch gets altered during cooking. This affects the rate at which they are absorbed into the blood.
Reduce cooking time: Generally, the GI value of a potato tends to increase with an increase in cooking time.
Cool potatoes after cooking: Following cooking, cooling the potatoes increases the content of resistant starch (a less digestible form of carb), reducing the GI by 25-28%. Therefore, it is better to have potato salads rather than French fries.
Leave potato skins on: Keep the potato skins for extra fiber.
Eat as part of a mixed meal: Combine potatoes with fat and protein to lower the overall GI and GL.
Though it is safe to eat potatoes, the type and amount of potatoes one eats can have profound implications on one's health.
Blood Sugar Impact:
Cardiovascular Risks:
Weight Management Concerns:
Though it is acceptable to consume potatoes if you have diabetes, limiting their consumption and replacing them with other healthier options would be great. Following are some low GI and GL foods that are high on fiber and low on carb:
| Alternative | Description | Benefits |
|---|---|---|
| Sweet potato | Tubers with lower GI than white potatoes | Rich source of vitamin A; still high in carbs, so portion control is important |
| Taro | Root vegetable | Low in carbs with GL of about 4; can serve as an alternative to potato chips |
| Cauliflower | Low-carb vegetable | Can be boiled, baked, or steamed as a potato alternative |
| Carrots | Root vegetable | Low GI and GL; can be prepared steamed, boiled, or baked |
| Pumpkin and squash | Winter vegetables | Suitable replacements for mashed and baked potatoes; low on carbs with low GI and GL |
| Legumes and lentils | Plant-based proteins | High in carbs but have low GL; rich in fiber; consume in moderate quantities as they can elevate blood glucose levels |
Potatoes are high in carbs and can therefore elevate blood glucose levels. Consuming too many potatoes can negatively affect people with diabetes and accelerate heart diseases.
However, they are rich in fiber, minerals, and vitamins, and they can be consumed as part of a healthy balanced diet. Cooking potatoes, either steamed or baked and eating them with other non-starchy foods, can reduce the GI and GL values.
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This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.
Shifa Fatima, MSc.
Author specializing in nutrition and diabetes management content.
Dr. Apoorva T, MHM.
Medical Advisor providing medical review and oversight.
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