Many diabetics have two extreme attitudes towards eating potatoes. Some people are completely afraid to eat potatoes because they contain starch, while others eat them in large quantities without restraint because they raise blood sugar more slowly than rice. In practice, both practices are unscientific. Next, we will introduce three ways to eat potatoes correctly to help diabetics control their postprandial blood sugar.
Potatoes are slow to raise sugar, but they should not be eaten in large quantities
The glycemic index (GI) of potatoes varied depending on the way they were cooked, with a GI of 65.0 for steamed potatoes, 66.4 for boiled potatoes, 60.0 for baked potatoes, and 73.0 for mashed potatoes, while rice had a GI as high as 83.2. From this, it can be seen that potatoes do raise blood sugar more slowly than rice.
However, potatoes are good, but they are not a complete substitute for staple foods and are consumed in large quantities. Potatoes belong to the potato category. The “Dietary Guidelines for Chinese Residents (2022)” recommends that the daily intake of potatoes should be controlled at 50-100 grams. Diabetic patients can make reasonable arrangements based on this standard.
Potatoes contain starch, and diabetics can eat them with confidence
Although potatoes are starch-rich vegetables, they contain between 16% and 25% carbohydrates, only 20% of the calories of rice noodles, and their glycemic index is also lower than that of rice noodles. In addition, potatoes have lower calories than rice, with a capacity of about 90 kcal for 100 grams of potatoes, equivalent to 25 grams of rice. This means that when the same calories are consumed, the amount of potatoes consumed can be greater, which can alleviate to some extent the hunger caused by the reduction in the amount of staple food.
What is more, potatoes contain vitamin A, carotene and vitamin C, which rice lacks, and their dietary fiber, vitamins and minerals are also significantly higher than rice.
Three ways to eat potatoes to help control sugar
1) Potatoes replace some staple foods
Diabetics can use 2 taels (100 grams) of potatoes instead of half a tael (25 grams) of refined white processed rice noodles (calculated on a raw weight basis), and the remaining staple food is still consumed in its original amount. Replacing some rice or steamed buns with potatoes can not only enrich the taste, supplement minerals and vitamins, but also increase satiety and delay the rise of blood sugar after meals. It is a good choice for diabetic patients.
2) Choose healthy cooking methods
Crisping the potatoes by a reasonable cooking method slows down their sugar-raising rate. Here’s how:
One is that after shredding the potatoes, wash them several more times to wash away some of the starch. However, this method will also cause the loss of nutrients such as vitamin C.
Second, after the potatoes are shredded, soak them in vinegar for a while, then add vinegar and stir-fry quickly after putting them in the pot. The chemical reaction between vinegar and starch can increase the hardness of potato shreds and make the taste more crispy. At the same time, it can reduce the glycemic index of potatoes and help control postprandial blood sugar.
3) Let the potatoes cool before eating
Cooling the cooked potatoes helps lower their glycemic index. Starch in potatoes is divided into amylose and amylopectin, which are easier to “resurface” after being cooked and left to cool, and become resistant to amylase, which is converted into resistant starch. Resistant starch is regarded as a dietary fiber and cannot be absorbed and utilized in the small intestine. It is difficult to be digested and absorbed even when heated again, thus reducing the body’s absorption rate of starch and delaying the rate of rise of postprandial blood sugar.
In short, diabetics can effectively control their postprandial blood sugar while enjoying a good meal, as long as they master the correct way to eat potatoes.
Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.
Dr. Ashish Singh is not just a consultant orthopaedic surgeon but a visionary leader in the field. Serving as the Medical Director at Anup Institute of Orthopaedics & Rehabilitation in Patna, Bihar, he holds an illustrious academic background with MBBS, MS Ortho, MCh.Orth. (UK), PG Diploma CAOS (UK), and SICOT Diploma Orth. (Sweden).
