© The Indian Express Pvt Ltd
Tags:
Journalism of Courage
Managing carbohydrate intake is crucial for blood sugar control and given that potatoes are rich in carbohydrates, all of my patients ask me if they should forget about eating this tuber for good. Eliminating potatoes entirely is not necessary for most people with diabetes provided they are part of a balanced diet and consumed in moderation with attention to portion sizes and preparation methods.
Potatoes are high in carbohydrates and should be included in the daily allowance of the macronutrient. If overshooting, then you have to cut down or replace other carbs. For example, one medium potato (about 150 grams) contains approximately 30 grams of carbohydrates. The calorie content of potatoes varies depending on their type and preparation method. A medium baked potato has around 110 calories, while a half-cup serving of mashed potatoes made with milk and butter can have around 150 calories.
Watch your portions. A typical serving size for potatoes is about half a cup of mashed potatoes or a small (three-ounce) baked potato, which contains approximately 15 grams of carbohydrates.
Baking or boiling potatoes with their skins on helps retain nutrients and fibre. Minimising the use of butter, cream and high-calorie toppings is essential; instead, enhance flavours with herbs, spices, or a small amount of olive oil. Combining potatoes with non-starchy vegetables and a source of lean protein further slows digestion and reduces blood sugar spikes. For instance, a small baked potato served with a salad and grilled chicken creates a balanced and satisfying meal.
Breakfast: A typical serving size of potatoes for breakfast could be around half a cup of diced, boiled potatoes, which contains about 15 grams of carbohydrates and roughly 70 calories. Pair the potatoes with high-fibre vegetables like spinach or bell peppers, and a source of lean protein like a poached egg or low-fat cheese.
Lunch: A small baked potato (about 3 ounces) is a good option. This serving size contains approximately 15 grams of carbohydrates and 110 calories. Serve it with a salad composed of non-starchy vegetables (like lettuce, cucumbers, and tomatoes) and a lean protein source such as grilled chicken breast or tofu. Adding a small amount of healthy fat, like a teaspoon of olive oil, can further help balance the meal.
Dinner: A serving of half a cup of mashed potatoes made with minimal butter and skim milk can be included. This portion contains about 15 grams of carbohydrates and around 80-100 calories. Complement this with steamed non-starchy vegetables (like broccoli or green beans) and a lean protein source, such as fish or lean beef. Season with herbs and spices instead of high-calorie toppings to enhance flavour without adding extra calories.
Red potatoes have a relatively lower glycaemic index (a measure of how quickly your blood sugar rises). Sweet potatoes are often included for their lower glycaemic index and are high in fibre, vitamins and antioxidants. New potatoes are harvested before they mature fully and have a lower glycaemic index compared to mature potatoes.
“Sugar-free potatoes” is a misleading term because all potatoes inherently contain carbohydrates that convert to sugar in the body. What the term means is spraying the potatoes with a chemical in such a manner that the starch they contain doesn’t convert into sugar. So they do not taste sweet but contain starch all the same.
