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Potatoes are starchy vegetables that can significantly affect blood sugar levels. Their high carbohydrate content means they can cause glucose spikes if consumed in excess or without proper preparation. When you eat potatoes, the body breaks down starch into glucose, which enters the bloodstream. This process happens quickly with potatoes, leading to rapid increases in blood sugar.
The glycaemic index (GI) — a measure of how quickly food is digested and releases glucose in the blood — plays a crucial role here. Foods with a high GI can elevate blood sugar rapidly. Potatoes usually have a high GI but it varies by type and cooking method; for instance, boiled or baked varieties tend to have lower GIs than fried ones.
Baking involves cooking whole potatoes in an oven until they are tender. As does steaming. Both methods retain most of the potato’s nutrients while allowing you to enjoy its natural flavours without added fats. On the other hand, frying submerges potato slices in hot oil, transforming them into crispy snacks. This preparation method not only adds calories but can also introduce unhealthy trans-fats that elevate blood sugar levels.
WHY STEAMED AND BAKED POTATOES WORK?
Unlike frying, steaming and baking potatoes retain more vitamins and minerals. They are rich in potassium, which supports heart health, vitamin B6, folate and fibre, and are, therefore, crucial for those with diabetes.
The fibre content in baked and steamed potatoes slows digestion. This helps prevent spikes in blood glucose after meals. Baking and steaming with the potato skin on is the best bet. It contains resistant starch, which takes time to be broken down in the intestine and functions like dietary fibres. Apart from improving blood sugar levels, it helps in improving cholesterol profile and feeds the good gut bacteria.
AVOID FRIES ALTOGETHER
Fried potatoes, such as French fries and potato chips, pose several risks for people with diabetes. The high-fat content in these foods can lead to weight gain, which complicates blood sugar management.
Moreover, the frying process increases their calorie density while stripping away important nutrients. This combination may spike insulin resistance over time.
Portion control is key. Enjoy smaller servings alongside protein and fibre-rich foods to balance your meal effectively. Experiment with spices and herbs instead of butter or heavy sauces for flavour. Garlic powder, rosemary, or paprika can elevate taste without compromising health benefits. Embracing healthier cooking methods will not only support blood sugar levels but help in long-term wellness.
(Dr V Mohan is Chairman, Dr Mohan’s Diabetes Specialities Centre, Chennai)
