What Is Sarcopenia & What Can You Do To Prevent It
December 26, 2022
The Path To Successful Diabetes Resolutions For 2023: Get SMART
December 26, 2022
If you have diabetes, chances are that you’ve heard that potatoes are bad for you and should be avoided. This can be extremely challenging because pmiroir terzo callaway reva femme nfl jersey sales adidas yeezy 700 v3 dlm382 meia com pompom nike air max aliexpress basket léopard femme astro a50 ps4 and pc billige matratzen bose quietcomfort 35 usa price tp link remote control welche kaffeemaschine für 1 person callaway reva femme meia com pompom otatoes are a simple and inexpensive delicacy for almost all of us. They’re an important ingredient in some of our favorite Indian recipes and are also widely used in continental food. So what exactly is the deal with potatoes and do you really need to avoid them?
Potato Carb Concerns For Diabetes Patients
As carbs are the main source of glucose, high carb foods are often avoided or limited in a diabetes friendly diet. Unfortunately, most fruits and veggies, which are highly nutritious, also contain carbs. This doesn’t mean that all fruits and veggies should be restricted though as it is the type of carb that matters. Most whole foods contain complex carbs and dietary fiber, which means that glucose levels do not fluctuate dramatically.
A better way to gauge the safety of any food for diabetes is by looking at its glycemic value. But, GI value is not the only consideration as some foods may have a higher GI, but are not necessarily bad for you. This is why it helps to look at their glycemic load. This tells you how much of an impact the food will have on your blood sugar levels. It is also worth noting that potatoes are a starchy food, which is regarded as healthy as this is a complex carb that isn’t broken down as rapidly as simple sugars.
Benefits Of Potatoes For Diabetes
Potatoes are actually recommended as part of a healthy and balanced diet because of their nutritional and fiber content. Research shows that including high-fiber foods in one’s diet can help to better control blood sugar levels and lowers the risk of food cravings or overeating. While potatoes are nutritious, you can opt for sweet potatoes instead as these are regarded as the healthiest variety for anyone with diabetes. They have a lower GI value than regular potatoes and also have higher fiber content. In addition, sweet potatoes provide you with a good amount of vitamin A, C, calcium, and magnesium, among other nutrients.
Tips To Consume Potatoes Safely
To include potatoes safely in a diabetes diet, follow these simple suggestions:
- Do not exceed a single serving of about ½ a cup in any single meal. This should translate to consuming a potato serving with roughly 15 grams of carbs.
- When including any high GI food such as potatoes, combine it with a low GI food like spinach or lettuce.
- Try to avoid any form of fried potatoes as most oils will increase saturated and trans fat content, which is associated with a higher risk of heart disease.
- Instead of frying, consume boiled or steamed potatoes as they provide higher nutrition but are low in fat, sugar and salt.
- Try to consume whole potatoes with their skins as they have a lower GI than diced or mashed potatoes. Moreover, potato skins are rich in fiber and phenolic compounds that greatly enhance their health benefits.
Although potatoes and sweet potatoes in particular can be part of a diabetes-friendly diet, you should speak to your doctor and dietitian before making any changes to your diet as these should be customized as per your diabetes plan.
