Which Type of Potato Is Ideal for Diabetics?

Naturally low in fat, cholesterol, and sodium, potatoes are a healthy food. The potato is a root vegetable that is rich in fiber, a fantastic source of potassium, vitamin C, and vitamin B. It is a known fact that eating meals high in potassium and low in sodium can help lower the risk of stroke and high blood pressure. These are scientific facts, however sometimes including potatoes in a diet is not a good idea.

Potatoes are on the caution list for people with diabetes, a chronic illness. That is gradually changing, though. It is now understood that the toppings used on potatoes provide a greater risk to individuals with diabetes than the potato itself.

This does not imply that eating potatoes is entirely risk-free. Since potatoes have a lot of starch, they are regarded as high starch foods. Since starchy meals are regarded as complex carbohydrates, they take the body longer to digest. Nonetheless, it’s critical to comprehend how the potato will impact people who have diabetes. Even with careful portion control, potatoes still have an impact on blood sugar levels.

The toppings applied to most potatoes, their cooking method, and the quantity consumed are the main causes of concern. For example, one roasted medium potato has several health benefits. The healthy level significantly decreases with the addition of sour cream, salt, butter, or bacon bits.

Diabetics and potatoes

As mentioned, potatoes are a nutrient-dense food that should be included in a balanced diet. The myth stems from the old notion that people with diabetes have to stay away from all potatoes. Because of their high Glycemic Index and high starch content, they should be avoided.

Individuals who have diabetes should be careful about how much they eat and how the potato is cooked. For those with diabetes, portion size and preparation technique are the most important factors.

You should eat low-GI foods, such as those that give you lean protein and healthy fats, with potatoes. The nutritional advantages of the full meal would be balanced out by this. For diabetics, eating foods high in fiber is beneficial; adding extra fiber to potatoes can be obtained by leaving their skins on. Foods high in fiber assist in regulating blood sugar levels.

Top Potato Options for People with Diabetes

Naturally, there are some foods that are superior than others, just like any other. This instance is not an exception. Diabetics are more typically advised to eat sweet potatoes when it comes to potatoes.

One of the best potato varieties for people with diabetes is sweet potatoes. Compared to white potatoes, sweet potatoes have a lower GI and higher fiber content. Sweet potatoes are an excellent source of vitamin A and calcium.

The GI will change depending on how you cook the sweet potato. To put it simply, cooking a potato whole has a lower GI than cutting or mashing it. Cooking a potato increases its digestibility of starch, and letting it cool down a little after cooking helps lower its GI once again.

Boiling, steaming, or microwaving sweet potatoes is undoubtedly the healthiest method of preparation. By preparing them this way, extra harmful ingredients like sugar, fat, and salt are removed. Potatoes with their skins on offer additional fiber. The skins contain up to half of the phenolic chemicals. These phenolic compounds are rich in health-promoting antioxidants.

Potatoes are a good food since they are high in easily digested carbs. Rapid digestion of carbohydrates raises blood sugar levels sharply and leads them to fall just as quickly. This is frequently referred to as a sugar high or rush. People tend to overeat because of this oscillation in blood sugar levels, which gives them the impression that they are hungry. This ultimately results in obesity, which frequently leads to diabetes.

The advised procedure for preparing any type of potato, including russets, is the same for sweet potatoes. For maximum benefits, it is better to boil, bake, or even grill the potato with the skin on. It is recommended that toppings with high fat content, including butter, sour cream, and bacon bits, be avoided by all people, not only those with diabetes. Cheese is one item that might increase the meal’s fat content. It’s ideal to leave the dish unaltered and to savor its natural flavor.

If you have diabetes, you can safely include sweet potatoes in your diet. But these, like a lot of other foods, should be consumed in moderation. There are numerous methods for preparing sweet potatoes. There is no reason why you should not use a different kind of potato in a dish. For example, a sweet potato can be used for twice-baked potatoes just as easily as a Russet or another type of potato.

Sweet potatoes have an inherent sweetness that makes them taste even better when grilled. Just keep in mind that various cooking techniques raise the GI, therefore people with diabetes should stay away from them. Deep-frying or frying, for instance, will undoubtedly increase the fat content and decrease the health benefits that baking the same dish could provide.

Carbohydrates

The Diabetic Association offers dietary guidelines on potatoes and other foods for people with diabetes. Diabetics should watch their carb intake when following the guidelines. There are two types of carbohydrates: simple and complicated.

Avoiding the simple carbs is advised if at all feasible. This is what’s causing the blood sugar to increase and decrease so quickly. Although complex carbohydrates take longer to digest, your body uses them for energy instead of experiencing sharp spikes and falls in blood sugar levels.

Once more, serving size is the most crucial element. One sweet potato, for example, is far larger than the ⅓ cup that is recommended for a serving. It might not seem like enough to fill you up with the ⅓ cup. But remember that sweet potatoes are an excellent source of complex carbs.

These carbohydrates aid in prolonging feelings of fullness, preventing you from reaching for more meals and snacks. Overindulging in food results in weight gain and increases the risk of obesity and Type 2 diabetes.

Taking this perspective is an additional way to look at it. To ensure that your body functions as it should, you want to provide it the greatest possible selection of carbohydrates. The type of food you desire is one that is high in nutrients and will aid in blood glucose regulation. There is one certain leader for this. The complex carbs in sweet potatoes provide you with nutrition and help control your gastrointestinal tract.

Another thing to keep in mind if you have diabetes is to cut out all other types of carbohydrates from your meal if you are eating sweet potatoes. That means no biscuits, bread, or dinner rolls. The sweet potato serves as the meal’s starch. The remaining space on the plate should be filled with fresh or steamed vegetables, fresh fruit, and four ounces of your preferred protein.

A sweet potato will caramelize while baking or grilling, enhancing the flavor. This sugar isn’t added; it’s natural. To enhance the flavor, you may also use a dry rub composed of herbs or marinate the potato in a marinade flavored with herbs. It is not required to add such thick, high-fat toppings while making this kind of addition.

Read Also: Is Honey Safe to Eat for Pre-Diabetics?

Additional Advantages

There are other advantages to sweet potatoes that you might not have thought of. Because sweet potatoes include magnesium, they help control stress levels, prevent vitamin A deficiency, and provide anti-inflammatory vitamins.

It is believed that sweet potatoes can prevent ulcers and reduce the risk of developing certain cancers. These potatoes have antibacterial qualities that are known to help prevent typhoid and pneumonia, and they are also thought to help prevent cardiovascular disease.

Vitamins, such vitamin A, can assist to improve the condition of your skin and hair. The sweet potato is an excellent remedy for skin rashes and irritations. Sweet potatoes are excellent for digestion because of their high fiber content. The quantity of fiber can aid in keeping adults and younger children from becoming constipated.

Sweet potatoes include vitamin A, which helps women who are ready to have children become fertile. Vitamin A contributes to the function of the reproductive system. A shortage or absence of vitamin A can and frequently does cause secondary infertility. Sweet potatoes are a great way to increase your chances of becoming parents if you or your partner are contemplating a pregnancy.