Rather than bake, boil, or fry regular potatoes, prepare yams or sweet potatoes. Both are low-fat, low-calorie, and help stabilize blood sugar. Keeping the skin on the sweet potato lowers the GI more due to the fiber content. If you have a taste for mashed potatoes, prepare mashed sweet potatoes instead. Or consider another alternative — cauliflower mashed potatoes. Even doing half pureed cauliflower and half mashed potatoes would lessen the post-meal blood-sugar spike.
The trick is watching what you eat and monitoring how many carbs you consume. Potatoes contain a lot of starch and should be eaten in moderation, especially if you have diabetes or prediabetes. While you may have to decrease your potato intake, several tasty alternatives can satisfy your taste buds. The most important thing is to manage how many potatoes you consume at one meal.
This will have the greatest effect on your blood sugar and health. Foods and drinks to avoid with diabetes can range from white rice to flavored coffee. Learn about others, how they affect your health, and more. Choosing healthy snacks can be difficult when you have diabetes. Here are the 21 best snack ideas for those with diabetes.
A balanced diet can help manage blood sugar levels with type 2 diabetes. When trying to lose weight, starches are usually the first foods to go. But are potatoes really that bad for you? Eating foods with a low GI can help you manage your blood sugar. Most varieties of potatoes have a high glycemic index GI. A single baked russet potato can hit a GI of To put that in perspective, the average apple has a GI of Despite ranking high in the GI department, taters are still pretty healthy.
Potatoes have high levels of phenolic compounds — antioxidants that may promote health. So keep in mind, some potatoes increase blood sugar more than others, depending on their GI and other nutritional elements. Ditch the marshmallows and brown sugar, and your Thanksgiving sweet potatoes or yams are a diabetes-friendly treat. Sweet potatoes are loaded with:. Both white and sweet potatoes have similar amounts of carbs, fat, protein, and water. The basic white potato is also an excellent source of vitamin C and potassium.
However, sweet potatoes boast a lower GI and contain more fiber. Sweet spuds also have a high amount of beta carotene, which transforms into vitamin A when digested. Vitamin A is a fat-soluble vitamin that aids immune system health, vision, and organ function. So, you know about GI, but what about glycemic load GL? GL helps you determine the quality of your carbs. Starchy foods like potatoes, processed bread, and rice may raise blood sugar and insulin more than wholesome sugary foods such as fresh fruit.
The most common types of potatoes are white, yellow, and red potatoes though you might find blue and purple ones, too. You'll also find a big variety in potato sizes, from tiny new potatoes to fingerlings to large russets also known as "Idaho potatoes". They're all similar nutritionally but can have slightly different textures. Sweet potatoes , however, are different in looks, flavor, and nutrition. Unwashed potatoes can be stored for weeks or even months in a cool, humid, dark place.
Keep them in a paper bag or cardboard box, not a plastic bag. When they're fried, turned into chips, or slathered in heavy sauces, butter, or cheese, the nutritional value of the potato dish changes drastically. Baked, roasted, and boiled potatoes are best in terms of nutrition. Consider topping your potatoes with veggies or other healthy toppings:. Get simple, delicious recipes to help you eat well without feeling deprived. Potatoes, Russet, flesh and skin, baked.
FoodData Central. Department of Agriculture. Published April 1, White potatoes, human health, and dietary guidance. Adv Nutr. Bioavailability of potassium from potatoes and potassium gluconate: A randomized dose response trial. Am J Clin Nutr. Updated February 27, Liu RH. Health-promoting components of fruits and vegetables in the diet.
Slavin JL. Carbohydrates, dietary fiber, and resistant starch in white vegetables: links to health outcomes. An unexpected cause of anaphylaxis: potato. Eur Ann Allergy Clin Immunol. Clinical characterization and IgE profiling of birch Betula verrucosa --allergic individuals suffering from allergic reactions to raw fruits and vegetables.
J Allergy Clin Immunol Pract. Acrylamide and cancer risk. National Cancer Institute. Updated December 5, Best vegetables for arthritis. Arthritis Foundation. Barceloux DG. Potatoes, tomatoes, and solanine toxicity Solanum tuberosum L. The total carbohydrates in a medium-sized potato range from 27 grams in red and white potatoes to 34 grams in sweet potatoes and Russet, red and white potatoes share similar sugar and starch profiles.
One medium potato has 2 grams of sugar and 23 to 30 grams of starch. Sweet potatoes have more sugar -- 7 grams -- but about the same amount of starch. When they're digested, both carbohydrates are broken down into the simple sugar glucose. Starches usually take longer to digest, so in most complex carbohydrates they don't cause a boost in blood sugar. But the starch in potatoes is easier to break down and digest than many other starches, according to the Harvard School of Public Health.
On the positive side, potatoes are good sources of dietary fiber.
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