Here’s how to enjoy potatoes if you have type 2 diabetes

According to plant-based nutritionist Charmaine Ha Dominguez, there are three ways to eat potatoes if you have type 2 diabetes.

*Keep cooked vegetables in the refrigerator. “It helps increase resistant starch to lower the glycaemic index,” said Dominguez.

Dr Ashok explained that resistant starch behaves more like fibre, resulting in a slower increase in blood sugar.

*Add vinegar. According to Dominguez, studies have shown that adding vinegar to potatoes (especially malt vinegar) can lower glycaemic index.

“By incorporating vinegar-based dressings and marinades, you can enjoy the flavour and nutritional benefits of potatoes while better managing blood sugar levels. “This is because acetic acid in vinegar has been shown to have beneficial effects on blood sugar levels by slowing down the digestion and absorption of carbohydrates,” said Dr Ashok.

*Eat vegetables and protein first. According to Dominguez, this can help lower the post-meal blood sugar. Dr Ashok explained that protein and fibre will help you consume less carbohydrate-rich potatoes due to the feeling of being satiated.

Do you have potatoes? (Source: Getty Images/Thinkstock)

What are other ways to enjoy potatoes?

Boiling and steaming: These methods help retain more nutrients and fibre, which can aid in blood sugar control, said Dr Ashok.

Baking or roasting: Baking or roasting potatoes with the skin on can also be a good option, as the skin adds fibre and nutrients, added Dr Ashok.

Apart from vinegar, herb-roasted sweet potatoes, potato-vegetable salad, and mashed cauliflower and potatoes are also good options, shared Dr Ashok. “Enjoying potatoes with type 2 diabetes is entirely possible with mindful choices and proper meal planning. By selecting the right type of potato, controlling portion sizes, pairing it with protein and healthy fats, and experimenting with cooking methods, you can savour this beloved vegetable without compromising your health,” said Dr Ashok.

 

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What not to do?

Avoid frying: Deep-fried potatoes, like French fries, are high in unhealthy fats and calories, which can negatively affect blood sugar levels, pointed out Dr Ashok.