Can a Diabetic Eat Potatoes – Myths Disclosed

Are you craving potatoes and worried at the same time that it would raise your glucose level? Who doesn’t like potatoes? People love to eat potatoes in almost every form, whether baked, boiled, or mashed. You can eat potatoes. Yes, you have read it right, just by balancing your carbs intake. Eating potatoes with vegetables and low-fat foods can do wonders.

Although potatoes are starchy and have high carbohydrate content, you can still eat them by balancing the total amount of carbohydrates you take from all foods in a day.

Fiber and Carbs Content of Potato:     

Size of potato=5 oz

Carbs in g=26

The fiber in g =2

The best type of potatoes that does not  raise blood glucose levels:

Sweet Potatoes

These are the best type of potatoes for patients. They have a low GI load.

What is GI?

How quickly a 50 g of food raises the body’s glucose level is called GI. Low GI foods are remarkable for diabetic patients.

White Potatoes

White potatoes are also low in GI. Mixing white potatoes with low-fat mayonnaise or high-fiber broccoli is the right way to eat patients.

Potatoes that Raise Blood Glucose Levels:

Russet Potatoes

It is the only type of potato a diabetic patient should avoid because it has a high GI and raises blood glucose levels quickly.

Factors to keep in mind:

The glycemic response of the body towards potatoes depends upon three major factors.

  1. Type of potato or origin

Keeping the skin of potatoes provides 50 percent of additional phenolic compounds and more fiber. Antioxidant properties in these compounds have surprisingly positive impacts on human beings.

  1.  Whether potatoes are being eaten with fat or protein

 Well, the best form of potato is boiled or steamed. They have high protein content and very minute amounts of salt and fat food in this form.

 If a person with diabetes eats fried potato with excess fat, it will increase glucose, which is a NO.

  1. How are potatoes processed?

Boiled or baked foods are far way better than mashed or fried potatoes. Before cooking a potato, its GI is low. After cooking it, GI is high. After cooling, its GI becomes low again, which a person can eat without worrying.

Best Way to Cook Potatoes for Diabetics

Potatoes are less digestible and have low GI after cooling. Eating potatoes, boiling, steaming, and baking without adding other fat-containing ingredients is the best choice.

Ways to lower GI

  • Keeping skin on
  • It sprinkles some acidic food over potatoes, such as lime.
  • We are adding some healthy fat such as olive oil.

Bodybuilders (diabetic) can rely on potatoes.

People at this age love to maintain a healthy weight, and they do exercise. Weight lifters and bodybuilders carry heavy weights, so for this purpose, they need energy. Potatoes can provide glucose the body uses, and extra gets stored in muscle for later use.

Cook your potato chips

Potato chips are irresistible, and their crispiness attracts everyone.No said that chips are a healthy choice, but you can make your own according to your health. You can skip the salt if you have diabetes. You can bake or air fries them according to your choice, and you can add herbs and spices according to your choice. Just by eating everything in moderation, you can enjoy almost every food.

Diabetic-Friendly Potato Recipes:

Recipe No:1

Soft and creamy mashed potatoes

Peel the skin from three medium potatoes after washing them and cut them into cubes.

Cubed potatoes should be added to a pan with 4 cups of water after it begins to boil. After 15 minutes, remove the potatoes from the pan and place them in a bowl.

With a fork, mash them, then add three teaspoons of mayonnaise and black pepper. Finally, add the juice of half a lemon.

Add some garlic powder to it, then eat it.

Recipe No:2

Chickpea potato salad

Chickpea lentils are the best choice for diabetic patients. Let’s have a look at this healthy recipe.

Take seven small potatoes, wash them and remove rotten parts if you have any. And after slicing them in half, bake them in the oven for 25 minutes instead of boiling them. Once they are baked, add the following:

  • Mustard (2tsb)
  • Boiled chickpeas in one cup
  • One medium chopped onion
  • One chopped cucumber
  • oregano and salt (according to taste)

Mix all of them and enjoy. This recipe is easy to make yet very delicious. Give it a try. I’m sure you will love it.


Do potatoes raise the blood glucose level

Like watermelon, potatoes also raise blood glucose levels.

Your body converts them into simple sugars when you ingest them, which enter your bloodstream. This is what is frequently referred to as a blood sugar surge.

The hormone insulin is released into your circulation to get the sugars into your cells, which may be used as fuel. This procedure is less successful in people with diabetes. Sugar stays in circulation longer rather than leaving the blood and entering your cells, maintaining greater blood sugar levels.

Therefore, eating many high-carb foods or consuming excessive portions can harm those with diabetes. Uncontrolled diabetes raises the risk of heart failure, stroke, renal disease, nerve damage, amputation, and blindness.

How many potatoes can a diabetic patient eat per day?

If the patient’s goal is to consume 30 g of carbs daily, they can eat one medium potato daily.

Studies showed that people who consumed extra three servings of potatoes per week had an increased risk of type 2 diabetes. There was an increased risk of  18.7 percent of type 2 diabetes for those who consumed three servings of potato chips per week.

Can people with diabetes eat potato chips?

Yes, unless they are not deep fried and are not seasoned with extra salt and fat-containing condiments. You can make your potato chips without adding salt.

Potatoes do not solely contain starch. Let’s remember the zinc, potassium, vitamin C, vitamin B, protein, and fiber in potatoes. They have no saturated fat.

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