Preparation Of Mashed Potatoes
When making mashed potatoes for a diabetic diet, ingredients count. Diabetes increases your risk of heart disease, so keep your potatoes heart healthy by avoiding high-fat ingredients. Plain potatoes contain a trivial amount of fat, less than 0.5 gram per small potato, but whole milk, butter and cheese contain high levels of saturated fat, which can raise your blood cholesterol levels. Of the 10 grams of total fat in 1 cup of mashed potatoes prepared with whole milk and butter, 7 grams come from saturated fat. The Dietary Guidelines for Americans 2010 recommends adults consume less than 10 percent of their calories from saturated fat, but people with heart disease risk factors should lower their intake to 7 percent or less. Fat contains 9 calories per gram, so 7 percent of an average 2,000 calorie diet equals 15.5 grams of saturated fat per day.
First Of All Lets Understand The Relationship Between Glycemic Index And Diabetes
According to Dr Manoj Kutteri, Wellness Director at Atmantan Wellness Centre, Our body performs at an optimum level when the blood sugar is kept relatively constant and not fluctuating to the extremes. When the blood sugar drops too low, one becomes lethargic and experience increased hunger. If it goes very high, our brain signals the pancreas to secrete more insulin.
Insulin helps to strike a balance in the blood sugar level by converting the excess sugar to fat. The higher the blood sugar level, the more will the insulin secretion which rapidly lowers the sugar to too low level. Therefore, when one eats food that is high in GI value, they will feel a transient elevation in energy due to raised sugar, but this is followed by a cycle of lethargy, increased fat storage and even more hunger.
Dr. Kutteri added, although increased fat storage is not an uncommon situation, diabetics are at an even greater risk. The increase in adipose tissue or visceral fat has been found to be causing an inability of the body to process the secreted insulin known as insulin resistance, leading to an array of medical problems. The idea behind Glycemic Index is simply to minimize insulin-related problems by identifying and avoiding foods that have the greatest effect on your blood sugar.
Are Sweet Potatoes Part Of The Potato Family
The simple answer is no. Sweet potatoes are actually a root vegetable, and they are a different species than regular potatoes. They can be baked, roasted, boiled, mashed or grilled. While botanically different from regular potatoes, they are often treated as a member of the potato family because of their similar consistency, flavour and cooking methods.
Beans And Cheese Baked Potato
This is a tasty alternative to sandwiches for lunch. Baked potatoes are versatile and you can add your own favourite filling. A serving of beans count towards your 5 a day and are also a good source of low fat protein and fibre. Try to use low fat cheese as suggested in this recipe as ordinary cheddar is high in saturated fat. We need 3 servings of calcium a day, and cheese in this recipe counts as one of these servings. Carbohydrate: Potatoes contain carbohydrates so they will have an effect on glucose levels, read at the nutrition label to see total carbohydrate content. Choose a smaller sized potato if you need to lose weight. Ingredients Serves 2 Adults 2 large potatoes, scrubbed not peeled 1 x 225g / 8 oz. small can of baked beans 55g / 2 oz. of low-fat cheddar cheese, grated Salt and pepper to taste Method Pre-heat the oven to 220°C / 425°F / Gas Mark 7 Wash the potatoes and then prick them all over with a fork Bake in a pre-heated oven for 1½ hours or until the inside is tender Heat the baked beans in a saucepan on the hob or in the microwave according to instructions on the tin Cut the potato in half and carefully scoop the centre out of the potato Mix this potato with the baked beans and pepper Return the mixture to potato skin and sprinkle with grated cheese Place in a hot oven and bake until warmed through and golden Source: safefood www.safefood.euContinue reading > >
When Should You Not Eat Sweet Potatoes
If the sweet potatoes start turning soft or mushy, they have gone bad. The same thing is true for sweet potatoes that turned a deep shade of brown to black. Check for weird growths through the skin or the presence of mold. If the sweet potatoes have developed an off-odor, toss the tubers in the trash.
Don’t Miss: Mac And Cheese Diabetes
Potatoes Are A Powerhouse Of Nutrition
But even though the GI score of potatoes is high, it is packed with wholesome goodness. And its nutritionally enriching qualities cannot be denied.
Potatoes are a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fibre, and pantothenic acid. They also contain a variety of phytonutrients that have antioxidant activity.
In fact, sweet potatoes are more nutrient dense than the regular potatoes and hence have much higher health benefits and are treated as one of the superfoods. Packed with important vitamins like A, C and B6, sweet potatoes have good antioxidant properties. Theyre also an excellent source of dietary fibre, potassium and iron. And according to a recent research in the College of Agriculture and Life Sciences , it is confirmed that sweet potatoes are a low-glycemic index food, which could be good news for people with diabetes.
Can People With Diabetes Eat Potatoes
According to the American Diabetes Association , starchy vegetables such as potatoes can be included in the diet of a person with diabetes. The total amount of carbohydrate consumed at any given meal or snack is what is most important. 1
The concern regarding potatoes and diabetes stems largely from the type of carbohydrate found in potatoes . Starch is a complex carbohydrate that is not only found in potatoes but also in bread, pasta, peas and corn. Starch tends to be digested and absorbed rapidly which can lead to a sharp increase in blood glucose levels, an effect known as a high glycemic response. 2 For people with Type 2 diabetes, a food eliciting a high glycemic response can be problematic because they do not efficiently and effectively clear glucose from the blood. Chronically high levels of blood glucose can cause great damage to body tissues and systems.
Its important to note that the type of carbohydrate is only one dietary factor that can affect blood glucose levels. The total amount of carbohydrate consumed at a given meal also impacts blood glucose levels and often to a much greater degree than the type of carbohydrate. Thus, people with Type 2 diabetes should focus on carbohydrate portion size when planning, creating and consuming meals. 1,3
Don’t Miss: Can Apple Cider Vinegar Lower A1c
Superfoods For Your Diabetes Diet
Getty Images What to Eat to Beat Type 2 Diabetes What makes a food super? When it comes to type 2 diabetes, its not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar levels in check. Look for items that contain healthy fats and are high in vitamins, minerals, and fiber, says Sue McLaughlin, RD, a certified diabetes educator at Burgess Health Center in Onawa, Iowa. Its also crucial to eat a wide variety of foods to make sure youre getting a healthy mix of phytochemicals and essential fatty acids. Add these 11 superfoods to your grocery cart to keep your diet diabetes-friendly.Continue reading > >
Potatoes And Diabetes: Can You Eat Them
By Emily – Dietitian
Some say po-tay-to some say po-tat-o but we say too high in carbs! and recommend that you skip these starchy veggies altogether.
Potatoes may be considered to be vegetables in a culinary sense but theyre not so diabetes-friendly in the end. If this puzzles you like it does so many others, keep on reading to get the facts.
Recommended Reading: Metformin Dosage Range
Potatoes And Diabetes: Safety Risks And Alternatives
They most certainly can eat baked potatoes. The key to managing diabetes is balance. Potatoes contain complex carbohydrates, which metabolize slowly in the body. My doctor told me that baked potatoes that have cooled down a bit are the best, beause they break down the slowest.
A half-cup serving of potatoes is considered one carbohydrate choice in the diabetes meal-planning world. Think of a computer-mouse as one-serving size of a whole baked potato . Facts about the Sweet Potato. Sweet potatoes are rich in beta-carotene .
You are at a greater risk of getting type 2 diabetes if you eat too much of potatoes as that will increase your blood sugar level. Potatoes in the mashed, baked, or boiled form, or in the form of French fries, etc. should be replaced immediately. You can have mashed cauliflower or the recommended whole grains instead of potatoes.
Roasted, baked, or microwaved potatoes are found with moderate level of GI from 70 to 80, while refrigerated, boiling red potatoes and having them cold the same day results in only 56 GI. How to Consume Potatoes? Diabetics may also eat potatoes with skin on as they have twice the fiber as compared to the flesh itself.
How Much Sweet Potato Should A Diabetic Eat
A standard serving size is one half cup.Thisisroughlyhalfofamediumsweetpotato.
Its a good idea to treat the sweet potato as the main starch for the meal. Try to make the rest of the foods relatively low GI . This will help ensure that you dont have issues with your blood sugar levels with unwanted spikes.
You May Like: Diabetes And Cottage Cheese
/5potatoes And Blood Sugar Level Links
When we eat carbohydrates, our body converts it into a simple sugar called glucose.The glucose molecules then enter our bloodstream and spike our blood sugar level. A healthy person produces a sufficient amount of insulin, a hormone that allows the glucose to enter the cells and get consumed as energy. As diabetic patients do not produce much insulin, the glucose molecules fail to enter the cell and remain in the blood, thereby increasing the blood sugar levels.
So, contrary to popular belief, potatoes are not bad for diabetes patients. It is indeed starchy, but a diabetes patient can still enjoy them as part of a healthful diet. They just have to limit their digestible carb intake. Moreover, potatoes are rich in fiber, which keeps you fuller for a longer period of time. It is rich in nutrients like zinc, manganese, potassium, iron, vitamin B and Vitamin C.
A diabetic person can have very low to a moderate amount of carbs daily. The exact amount varies as per their health condition.
Looking For A Diabetes Prevention Program
You could be eligible for Lark at no cost to you. Find out in 1 minute!
These are some ideas for getting the most out of those starchy vegetables.
- Add sweet potatoes, peas, or corn to chicken and vegetable soup.
- Mix corn with bell peppers, tomatoes, olives, feta cheese, and olive oil for a side dish.
- Stuff acorn squash with ground turkey, Italian seasoning, and tomatoes.
- Blend pumpkin into soup or chili to thicken it.
- Bake zucchini and sweet potato strips with a drizzle of olive oil, and serve them with a veggie burger on lettuce.
- Make egg, chicken, or tuna salad with peas and plain yogurt.
The best diet for prediabetes helps you lose extra weight and lower blood sugar. Potatoes can be part of that diet if you eat them in moderation, cook them in healthy ways, and eat them with nutritious foods. Lark DPP can help you with healthy eating to prevent diabetes without feeling deprived, and maybe even while having fun along the way.
Find your healthier self
Recommended Reading: What Is The Max Dose Of Metformin
Why We Cant Just Rely On Glycemic Index Scores
Some evidence-based guidelines recommend consuming low glycemic index foods in place of high glycemic foods to manage glycemic control. However, a solution for ideal blood glucose control is much more complex than simply avoiding potatoes and eating whole grain bread.
A glycemic index score is determined by how quickly blood sugars are elevated when 50 grams of carbohydrate of a food is eaten. The score ranges from 0 to 100, with 100 being a score associated with food that will increase blood sugars extremely quickly. Foods that are lower on the scale are often higher in fiber, protein, and/or fat and digest more slowly.
However, while the glycemic index can be a useful tool, it cannot be used as the be-all and end-all guide for those attempting to manage their diabetes.
First, a food’s glycemic index ranking only pertains to when that food is eaten on an empty stomach. Most people dont eat foods like honey and pasta noodles without accompanying them with other food. You dont often find people eating honey right off of a spoon as a meal or pasta being eaten sauce-less.
The second challenge of relying on the glycemic index score is based on the way the score is determined. It relies on 50 grams of carbohydrates to be consumed from a given food item , which is a lot.
For context, one medium potato contains 37 grams of carbohydrate and just under 5 grams of fiber, so the glycemic index score is based on the effects a potato can have on blood sugars when:
Are Sweet Potatoes Bad For Kidneys
Sweet potatoes also contain vitamins and minerals, such as potassium, that may help balance the levels of sodium in the body and reduce its effect on the kidneys. However, as sweet potato is a high-potassium food, anyone who has CKD or is on dialysis may wish to limit their intake of this vegetable.
Read Also: Maximum Dose Of Metformin
How Are You Serving Your Starchy Vegetables
Another concern of potatoes with prediabetes and other starchy vegetables is what you may eat with them. Pumpkin pie, sweet potato casserole with marshmallows, and acorn squash baked with brown sugar are laden with sugar, and corn on the cob with butter and mayo-based pea salads have extra fat that you probably do not need.
Potatoes also often come as part of an unhealthy package. Fried potatoes, such as french fries and hash browns, and mashed or baked potatoes with butter are high in calories and fat before considering what you might eat with them. For example
- Fries and a burger
- Mashed potatoes and fried chicken
- Baked potato with sour cream and bacon
- Potato chips with dip
Mashed Potatoes On A Diabetic Diet
According to the North Carolina Potato Association, the average adult consumes about one potato each day, and potatoes are the second most consumed food in America after dairy products. A side of mashed potatoes with a meal may be an American staple, but if you have diabetes, you may be concerned about the carbohydrate content of this popular side dish. You can include mashed potatoes as part of your diabetic diet, and preparation and serving size will help you keep your blood sugar under control.
Video of the Day
Don’t Miss: Metformin Vs Insulin
/5we Will Solve This Dilemma For You
One of the few food items that people cut down from their diet after being screened for diabetes is potatoes. The starchy vegetable, which is devoured all around the globe and is a staple food in many cultures, suddenly becomes unhealthy.
It might seem fair as even in general, potatoes do not enjoy a very good reputation due to its high carbohydrate content, which can spike the sugar level. But does this mean that a diabetes patient should completely shun potatoes? We will solve this dilemma for you.
Can A Diabetic Eat A Baked Potato
Correspondingly, are potatoes bad for type 2 diabetes?
Indulge Your Potato Craving With Fiber-Rich Sweet PotatoesWhen it comes to foods for type 2 diabetes, not all potatoes are created equal. When boiled, they are a low glycemic index food, meaning they won’t spike your blood sugar as much as regular potatoes.
Beside above, which nuts are good for diabetics? The 5 nuts that are best for a diabetic person
- Almonds. According to a study published in the journal, Metabolism in April 2011, Almonds manage the glucose level in a diabetic person.
- Walnuts. Walnuts are high in calories but do not have any major impact on body weight.
Likewise, can a diabetic eat roasted potatoes?
Share on Pinterest In moderation, a person with diabetes may eat potatoes. The American Diabetes Association recommend eating starchy vegetables, such as potatoes, as part of a healthful diet. Starch is a complex carbohydrate that takes the body longer to break down than simple sugars.
Can diabetics eat baked beans?
About beansThe American Diabetes Association advises people with diabetes to add dried beans or no-sodium canned beans to several meals each week. They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods.
Recommended Reading: A1c Range For Non Diabetic
New Study Says People With Type 2 Diabetes May Not Need To Avoid Potatoes Completely
While it is recommended that freshly cooked, boiled or roasted potatoes are best-suited to those with diabetes, eating stale potatoes that have to be reheated should be avoided.
Potato. Image courtesy The Marmot from USA/Wikimedia Commons
Type 2 diabetes, like most chronic diseases, is not easy to live with or manage. Apart from an unhealthy diet, inactivity and a genetic predisposition, some studies indicate that prolonged loneliness can also cause diabetes. Managing diabetes inevitably involves dealing with these risk factors, and maintaining a healthy diet is key.
The primary recommendation doctors give to those with type 2 diabetes is to maintain strict meal timings and consume a healthy diet. Usually, this means eating foods with a low glycemic index , especially in the evenings, so that the postprandial or post-meal blood sugar levels of the patient do not shoot up. This is the reason why heavy meals or meals consisting of white rice, potatoes or sweets are things diabetes patients are asked to avoid.
But a new study published in Clinical Nutrition suggests that GI is not the only factor that needs to be taken into account when it comes to diabetes patients and that avoiding potatoes isnt compulsory for them either.
Why GI may not be the only viable parameter
To eat or not to eat potatoes?
For more information, read our article on Diet for diabetes.