Although potatoes are a starchy vegetable, a person with diabetes can still enjoy them as part of a healthful diet.
When a person eats something, their body converts the carbohydrates and sugars in the food into a simple sugar called glucose.
Glucose enters the bloodstream and increases blood sugar levels. A person who does not have diabetes will produce and use insulin effectively. Insulin is a hormone that allows glucose to enter the cells to use for energy. This means that glucose leaves the bloodstream.
However, people with diabetes are unable to produce or use insulin effectively. This means that glucose cannot enter the cells and remains in the blood, increasing blood sugar levels. For this reason, it is essential that people with diabetes monitor their carbohydrate intake.
Potatoes are a starchy vegetable. They contain carbohydrates, which will increase a person’s blood sugar levels.
Potatoes are considered starchy foods. Starch is a complex carbohydrate that takes the body longer to break down than simple sugars.
The American Diabetes Association (ADA) recommends eating starchy vegetables as part of a healthy diet.
Potatoes and the glycemic index (GI)
GI is a useful system for ranking foods according to their potential to raise blood sugar levels. Foods with a high GI raise blood sugar faster than those with a low GI. Eating foods with a low GI can help a person manage their blood sugar levels.
However, it is a common misconception that people with diabetes should avoid potatoes and other starchy foods because they tend to have a moderate to high glycemic index (GI).
While some potato varieties have a high GI, other factors can balance this out. While people with diabetes should be mindful of their intake of high-GI foods, managing portion size and preparation methods can help reduce their impact on blood sugar.
It is important to note that the GI does not take into account what else a person eats alongside foods that have a high GI. Consuming high GI foods alongside proteins, fats, and vegetables, the effect on a person’s blood sugar changes.
Combining a high-GI food with low-GI food can help balance a meal and lower its overall GI. In addition, the ADA states that portion size is key to enjoying starchy foods as a part of a healthy meal plan.
People with diabetes should be mindful of the portions of potatoes they consume.
The ADA states that there are three main types of carbohydrates: Starch, sugar, and fiber. If a person is using the Plate Method, starchy foods, like potatoes, should make up a quarter of the plate.
It is best to eat potatoes as part of a balanced, healthful meal. Eating potatoes alongside low-GI foods that provide fiber, lean protein, and healthful fats can help modulate its impact on blood sugar and promote overall health. Low-GI foods can include other non-starchy vegetables.
Eating high fiber foods can also help a person
People with diabetes may also wish to avoid high fat toppings, such as cream, butter, cheese, and ranch dressing. These types of toppings add calories, which can lead to weight gain, worsening insulin resistance and diabetes.
The preparation and cooking methods a person uses might affect the GI and the nutritional content of potatoes.
According to a 2022 article, the cooking process can change the structure of potato starch. For example, mashed or boiled potatoes have a higher GI than fried, baked, or microwaved potatoes.
However, although fried potatoes have a lower GI than boiled potatoes, they contain a higher amount of saturated and trans fat content. Fats also contain calories.
To reduce body weight, people must burn more calories than they consume. 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 the fat content of potatoes, a person can boil or steam them. Both boiled and steamed potatoes are rich in vitamins, minerals, and fiber but very low in fat, sugar, and salt. Keeping the skins of the potatoes on can provide additional fiber.
The authors of the 2022 article note that baking potatoes might be a good option for those who are concerned about their GI content.
Meal planning is a valuable tool for people with diabetes, as it can help them optimize meal timings and serving sizes for each meal. A doctor, dietitian, or diabetes educator can offer dietary advice and help with meal planning.
A person with diabetes may benefit from using the Plate Method. People with diabetes should eat more non-starchy vegetables and fill half of the plate with nutrient-rich vegetables, such as:
- broccoli
- carrots
- cauliflower
- peppers
- spinach and other leafy greens
- tomatoes
Starchy and lean protein options should each account for one-quarter of the plate. Trim excess fat from cuts of meat to reduce their saturated fat content.
The ADA’s “Create Your Plate” is a free online tool. It can help people with diabetes plan a balanced meal with appropriate portion sizes.
Carbohydrate counting can also be a helpful technique for managing diabetes. Counting the amount of carbohydrates in foods and meals can help a person with diabetes estimate how those foods or meals may affect their blood sugar.
The doctor or dietitian managing a person’s diabetes will recommend an individualized daily carb count.
A person with diabetes can eat both rice and potatoes. The ADA states that a person can fill s quarter of their plate with starchy foods, which would include both potatoes and brown rice.
Potatoes in any form can lead to a spike in blood sugar if eaten with isolation. However, those with diabetes can eat starchy foods as a part of a balanced diet. Baking potatoes may actually be a beneficial cooking method as a 2022 article states that baked potatoes contain a lower GI.
Potatoes will not “spike” blood sugar if eaten with protein or as part of a mixed meal that contains protein, fat, and veggies.
Although the typical toppings on potatoes, such as bacon, butter, sour cream and cheese do not directly affect blood sugar, they can adversely affect heart health.
People with diabetes should limit these foods if they are trying to manage blood sugar and calories. These toppings are high in saturated fat, which should account for no more than 6% of total calories, according to the American Heart Association.
Instead, choose toppings such as plain Greek yogurt, salsa, or low fat versions of sour cream to provide flavor to potatoes while also decreasing calories and saturated fat.
Although a person can eat any type of potato, Diabetes UK suggests choosing new potatoes or sweet potatoes as they typically have a lower GI index.
Potatoes are considered to be a starchy vegetable, which means that they are rich in carbohydrates and can raise a person’s blood sugar levels. Eating large quantities of potatoes can present problems for blood sugar management in people with diabetes.
However, potatoes are a good source of vitamins, minerals, and fiber, and people with diabetes can enjoy them as part of a healthful diet.
Eating non-starchy foods, like vegetables and proteins, alongside moderate portions of whole potatoes can balance out their GI. Cooking potatoes by baking, boiling, or steaming them with no added ingredients will also ensure that they are low in fat, salt, and sugar.