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When Bangalore-based Tejaswini Laxmeshwar’s sugar levels shot up to 280 three years ago, her diabetologist put her on medication and strictly recommended that she reduce her meal portions. Moreover, she was asked to exclude potatoes from her diet — but only for three months.
After the designated time, Laxmeshwar reintroduced potatoes to her diet in moderation and continued to control the portion of meals she consumed. She also made sure to walk for an hour every morning and eliminated sugar from her diet. Slowly, her sugar levels started coming under control and were in the normal range. Over a period of nine months, she had also lost 13 kgs of weight and was off medication. Even now she incorporates potatoes in her masala dosa and has it with several other vegetable preparations, but remembers to not go overboard with it. “Basically, if you control the potato portions right and eat a balanced diet, there should not be a sugar surge,” explains 46-year-old Laxmeshwar.
Potato is a versatile high-carb vegetable that usually finds its way into our meals, whether it is in the form of irresistible French fries, crispy pakoras (fritters) or humble curries and vegetable preparations. But when it comes to maintaining optimal sugar levels and weight with a healthy diet, potatoes are not recommended for people with diabetes, considering their high glycemic index (GI) and carbohydrate content.
However, health experts say that including a moderate portion of potato in a diabetic diet is not as alarming as it is speculated to be.
How can people with diabetes eat potatoes?
Dr Belinda George, endocrinologist and associate professor, St John’s Medical College Hospital, Bangalore, “Pairing potato sabzi with rotis, chapatis or rice is not a good idea for diabetics. Rather, she advises that when having potatoes, it is best to pair them with protein-rich items like fish and meat.
Delhi-based nutritionist Avni Kaul says that the glycemic index (GI) of potatoes is relatively high and can cause a rapid increase in blood sugar levels. However, the sugar spike can vary based on factors like portion size, cooking method, and individual response to a diet comprising potatoes.
“People with diabetes may eat potatoes, but controlling portion and preparation methods are vital,” adds Kaul.
How many potatoes can people with diabetes consume safely?
Kaul says individual tolerance to portion size varies, but a diabetic could generally eat about half to one cup of cooked, non-starchy potato as a serving. “Always check for your blood sugar levels and consult a healthcare professional for personalized guidance before consuming potatoes if you are a diabetic,” she cautions.
How can you lower the glycemic index of potatoes?
According to Soumita Biswas, chief nutritionist, Aster RV Hospital, Bangalore, it’s best for people with diabetes to avoid making potatoes an integral part of their diet. However, there are ways to lower their glycemic index. “
Eating potatoes with the peel on adds fiber, which lowers the glycemic index of potato for those with diabetes,” explains Biswas. She also adds that boiling the potatoes brings down the glycemic index. Further, according to a research article published in the Journal of the Academy of Nutrition and Dietetics, individuals who wish to minimize dietary glycemic index can precook potatoes and consume them cold or reheated. Another tip to not get affected by the high glycemic index is to team potatoes with lots of vegetables and proteins in the diet.
Caution in preparation: Biswas reminds, “Indians tend to include potatoes in their vegetable preparations frequently and team it with a rice dish — this habit should not be encouraged.”
Dietary planning: Experts recommend opting for smaller portions of potatoes as a smart way of including them in your meal. Further, Kaul suggests, “Instead of frying potatoes, opt for baking, boiling, or steaming them to maintain their nutritional value and reduce the glycemic impact.” Also, when one consumes potatoes, one should ensure a well-rounded, low-glycemic diet for managing blood sugar levels effectively.
Expert opinion: People with diabetes should always check their sugar levels and consult a certified dietician before eating potatoes.
Tips to prep potatoes for diabetics
Choose low-GI potato varieties: Some potato varieties have a lower GI than others. “For example, sweet potatoes and new potatoes generally have a lower GI compared to starchy white potatoes,” explains Kaul.
Avoid frying: Avoid frying potatoes as this increases their GI due to the added fat and high cooking temperature.
Adopt the right cooking methods: How you cook potatoes can significantly impact their GI. “Opt for cooking methods that preserve the potato’s natural fiber content and slow down digestion,” recommends Kaul.
Here is what you can do:
Boiling: Boiled potatoes contain a lower GI contrary to other cooking methods. “Don’t overcook them to maintain their fiber content,” cautions Kaul.
Baking: Baking potatoes in their skins helps them retain fiber and nutrients. The presence of fiber will help release the sugars slowly.
Steaming: Steaming is another gentle cooking method that can help maintain the potato’s fiber and lower its GI.
Pair with protein and fiber: Consuming potatoes with a source of protein or fiber can help slow down the digestion of carbohydrates and reduce the impact on blood sugar levels.
Control portion sizes: Portion control is essential even with lower GI preparation methods. Eating smaller portions of potatoes can help manage blood sugar levels.
Include other low-GI foods: If you team your meals with other low-GI foods, it will balance out the overall glycemic impact.
Monitor blood sugar: Individuals with diabetes should always monitor their blood sugar levels to understand how different foods affect them personally. They can also consult a doctor and dietitian for diabetes management.
Takeaways
- The high glycemic index of potatoes can be lowered when boiled or baked. Preparing potatoes along with fibrous vegetables makes it suitable for people with diabetes to consume.
- People with diabetes should avoid having potatoes with other forms of carbohydrates.
- They also need to be cautious about the portion size of potatoes in their diet.
