Are potatoes bad for diabetics? Ways to reduce its glycemic index and starch content of potatoes

Are you someone who loves gorging on potatoes, but is always worried about the downsides of this versatile root vegetable. Loved for its delightful taste and texture, potatoes are one of the most extensively used veggies, but it may not be a good addition to the diabetic diet as it has high glycemic index and is also loaded with carbs and starch content, which can lead to insulin imbalance and cause sugar spike along with weight gain. Well, here’s all you need to know about potatoes and ways to make them healthy.

Potatoes may not be a great choice for diabetics, this is because of their high glycemic index of 80-85 for 100 grams of potatoes. And it contains starch and has a high glycemic index, which means they can raise blood sugar levels rapidly. However, they are also rich in vitamins, minerals, potassium, and fiber, especially when eaten with the skin. So while potatoes are not completely off-limits for diabetics, they must be consumed in moderation, and prepared in smarter ways to avoid sudden sugar spikes.

According to a report published in The National Library of Medicine on the Glycemic Index and Human Health with an Emphasis on Potatoes, it was mentioned that Diabetes and obesity are associated with the excessive intake of high-glycemic index (GI) carbohydrates, increased glycemic load (GL) foods, and inactive lifestyles. Carbohydrate-rich diets affect blood glucose levels. GI is an indicator of the impact of a specific food on blood glucose, while GL represents the quantity and quality of carbohydrates in the overall diet and their interactions. There are in vitro and in vivo methods for estimating GI and GL.

For most of the concern about eating potatoes revolve around their starch content in potatoes, which quickly breaks down into glucose in the body. This results in a high glycemic response, especially when potatoes are fried, mashed, or eaten hot. Regular potatoes, especially russet potatoes, have a higher glycemic index than sweet potatoes or baby potatoes. That’s why choosing the right type of potato and preparing it properly is extremely important for diabetics, and may lead to sugar spikes.

Reduce the effect of starch

One effective way to reduce the starch content of potatoes is to cut them into cubes and soak them in water for 30 minutes to 1 hour before cooking. This helps release excess starch into the water, which can then be discarded. Another method is to parboil the potatoes for a few minutes and throw away the water before finishing the cooking. These simple steps help lower their glycemic load and make them a bit safer for people with diabetes.

Another great trick is to cook the potatoes and then let them cool fully in the fridge for a few hours or overnight, which helps improve their nutritional value by changing the starch. Cooling changes some of the digestible starches into resistant starch. Resistant starch works more like fiber in the body and doesn’t spike blood sugar levels quickly. After cooling, the potatoes can even be warmed up a little and still keep most of this resistant starch. This makes meals like potato salads or chilled aloo chaat better choices for diabetics than freshly fried or mashed potatoes.