Without a doubt, one of the most widely eaten vegetables in America is the potato. In addition, it is anticipated that each American consumed close to 22 kilograms of potatoes in 2019, with French fries serving as the most popular dish.
One in ten Americans has diabetes, and many may be unsure if consuming this well-known, higher-carbs vegetable is safe for those with this illness.
Regrettably, there isn’t a clear-cut solution to this topic. A diabetes-friendly diet allows you to consume any item in moderation that you are not allergic to. But there are variations to how these starchy potatoes impact someone with diabetes, just as there are different methods to cook and consume them.
Potatoes may be eaten in a variety of ways, from crispy fried shoestrings to fluffy mashed side dishes to even creamy soups topped with bacon bits and chives. They are an underground-grown vegetable that is available, economical, and very flexible. However, potatoes on their own provide some fairly excellent nourishment.
Talking about the nutrition of potato, around 168 calories, 05 grams of proteins, 0.3 grams of fat, 42 grams of carbs, 3.5 grams of fibre, 900 mg of potassium, or about 35% of the recommended daily amount (RDA), and 13 mg of vitamin C, or about 18% of the RDA, are found in one medium brown potato with the skin attached.
All people, even those who have diabetes, can benefit from the wide range of essential nutrients that potatoes offer. However, it’s crucial to remember that these vegetables contain a lot of carbohydrates.
In addition to being high in carbohydrates, potatoes are also thought to have a high glycemic index, which means that the body absorbs the carbohydrates fast and may result in a blood sugar increase.
This is why it is necessary to eat potatoes in moderation and to combine them with meals that digest more slowly, including protein and non-starchy vegetables.
Implications of Potatoes on Blood Sugar
Diabetes patients may not be able to fully digest all of the carbs they take in, which results in higher-than-optimal blood sugar levels. Whenever blood glucose levels rise in those without diabetes, the pancreas is notified to release insulin, which aids the body’s cells in absorbing the blood sugar so they may consume it as fuel.
However, in the case of diabetes, either the pancreas is not making insulin (as in type 1 diabetes) or the cells are not allowing insulin to function as it should (which is the case in type 2 diabetes).
Too much blood sugar, in any event, remains in the circulation. That has the potential to harm blood vessels over time and lead to major health issues like kidney disease, eyesight loss, and heart disease.
Potatoes are a sort of complex carbohydrate, though. As a result, they are processed more slowly than simple carbohydrates since they contain more fibre and minerals.
Simple carbohydrates include foods packed with white flour, meals that have undergone extensive processing, naturally occurring sugar, and added sugar. Especially if you have diabetes, a healthy diet should include a variety of carbs.
To help slow down how rapidly they are absorbed in the body, the trick is to match carbohydrates with meals rich in fibre, protein, and healthy fat. You should also favor whole foods, such as potatoes, and control portion sizes.
Can Diabetics Consume Potatoes?
Undoubtedly, a diabetes-friendly diet plan may include potatoes. But it’s crucial to pay attention to how the potatoes are prepared and how much you eat, particularly if you have diabetes.
To begin with, include potatoes in a meal that is well-balanced with protein, fibre, and healthy fat. One study (Devlin et al., 2021) looked at persons with type 2 diabetes who had supper with either roasted, boiled, or basmati rice or potatoes that had been cooked and allowed to cool for 24 hours (which has a lower glycemic index than a potato). Each meal had 20% protein, 30% fat, and 50% carbohydrates.
All three potato-consuming groups did not vary in their post-meal blood glucose levels, according to the results. Additionally, consuming meals that included roasted, boiled, or boiling and then chilled potatoes was not linked to poor blood sugar management at night. This study’s main finding is that consumers consumed potatoes combined with sources of fat and protein (Devlin et al., 2021).
As part of a blood sugar-friendly eating pattern, diabetics can still enjoy potatoes.
For example, someone with diabetes attempting to support a healthy heart may not want to eat a severely salted, deep-fried potato or a baked potato loaded with a lot of high-saturated fat toppings like cheddar, bacon, and sour cream.
Conclusion
Although any food can be enjoyed in moderation, potatoes may not be the ideal main meal or side dish for a person with diabetes if they are served on their own, deep-fried, or loaded up with sour cream, butter, and bacon pieces.
Whether you have diabetes or not, a dish of boiled or baked potatoes is a flavorful and nourishing choice when paired with a meal that is well-balanced, has protein, and contains healthy fat.
Reference
Devlin, B. L., Parr, E. B., Radford, B. E., & Hawley, J. A. (2021). Lower nocturnal blood glucose response to a potato-based mixed evening meal compared to rice in individuals with type 2 diabetes. Clinical Nutrition, 40(4), 2200-2209.
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Anvi has done Bachelor’s and Master’s in Nutrition and Dietetics. She’s planning to do a Ph.D. in Public Health Nutrition moving forward.
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