Eating potatoes in diabetes is scary, isn’t it? Everyone says that potatoes are very harmful for diabetes. But do you really have to give up potatoes completely? Not at all! By keeping some things in mind, you can enjoy potatoes even in diabetes. Let’s know how.
Potatoes and diabetes: What is the truth – Potatoes are full of carbs, that is why diabetes patients are advised to stay away from it. But it is also not right to give up potatoes completely because it also contains many nutrients. So what to do? It is important to know the right way to cook and eat potatoes. With a little caution, you too can taste potatoes. But remember, only in limited quantity!
Eat boiled potatoes – The best way to eat potatoes is by boiling them. Boiling reduces the excess starch of potatoes, which also reduces its calories. It is beneficial for diabetes. Also, boiling retains nutrients like vitamin B6, vitamin C and potassium present in potatoes, which help in boosting immunity and strengthening muscles.
Importance of low glycemic index (GI) – Foods with low glycemic index (GI) are more beneficial for diabetes patients. Eating low GI foods increases blood sugar slowly, which reduces the risk of sudden increase in sugar level. Boiled or baked potatoes are lower GI than fried potatoes. Therefore, eating boiled or baked potatoes will not cause a sudden spike in blood sugar.
Benefit of resistant starch – Boiled potatoes contain a special type of starch called “resistant starch”. This starch is very beneficial for the digestive system. It acts like a probiotic, improves digestion, and increases good bacteria in the stomach. This reduces stomach problems and also keeps blood sugar stable.
Baked potatoes can also be eaten – Eating baked potatoes is also a good option. Baking slightly caramelizes the natural sugars of the potatoes, which enhances the taste and also makes digestion easier. Baked potatoes contain more potassium than boiled potatoes, which helps in controlling blood pressure. Also, it is rich in fiber, which improves metabolism.
