Quick Answer
Potatoes can be part of a healthy diabetes diet in moderation. Potatoes are starchy vegetables that can impact blood sugar levels. People with diabetes need to pay attention to portion sizes of potatoes and pair them with other foods to help manage blood sugar response. Overall, potatoes can be included as part of a balanced diet for diabetes.
Can You Eat Potatoes If You Have Diabetes?
Yes, you can eat potatoes if you have diabetes. Potatoes are starchy vegetables that contain carbohydrates, which can impact blood sugar levels. However, potatoes can be part of a healthy diabetes diet when eaten in moderation and balanced with other nutritious foods.
The key is to be mindful of portion sizes of potatoes and to spread carb intake throughout the day. Talk to your doctor or dietitian about how many carbs you should aim for per meal and snack. They can help determine a carb amount from potatoes that fits into your total daily carb budget.
Here are some tips for fitting potatoes into a diabetes diet:
– Stick to 1⁄2 – 1 cup serving size of starchy vegetables like potatoes.
– Choose small or medium potatoes over large ones.
– Eat potatoes alongside sources of lean protein, fiber-rich vegetables, and healthy fats.
– Avoid loading baked potatoes with high fat toppings like butter, bacon, and sour cream.
– Prepare potatoes in healthier ways by baking, roasting, or boiling instead of frying.
– Skip high-fat potato side dishes like French fries, hash browns, or potato chips.
– Be mindful of your individual carb tolerance.
Glycemic Index of Potatoes
The glycemic index (GI) is a scale that ranks carb-containing foods by how much they impact blood sugar levels. Foods are scored based on how they compare to a reference food, typically glucose.
On the GI scale:
– Low GI = 55 or less
– Medium GI = 56-69
– High GI = 70 or more
Foods with a lower GI tend to be digested and absorbed more slowly, leading to a more gradual rise in blood sugar. Higher GI foods cause blood sugar to spike more rapidly.
Most potatoes have a high GI, meaning they digest quickly and can lead to a sharp spike in blood glucose right after eating. Here are the GIs for different types of potatoes:
– Russet potatoes: GI 111
– Red potatoes: GI 89
– Sweet potatoes: GI 70
– Yams: GI 51
– Boiled potatoes: GI 82
– Baked potatoes: GI 93
– Mashed potatoes: GI 88
As you can see, russet potatoes tend to have the highest GI, while yams and sweet potatoes are lower. Preparation method also impacts GI, with boiled or roasted potatoes having a lower GI than baked or mashed.
When eating higher GI foods like potatoes, it’s important to balance them with lower GI foods like non-starchy vegetables, nuts, beans, and 100% whole grains. Eating fewer carbs at a meal can also help manage your blood sugar response when eating high GI foods.
Potato Nutrition Facts
Here is the nutrition information for one medium (5.3 oz or 148g) skin-on baked potato:
– Calories: 161
– Carbs: 37 grams
– Fiber: 3 grams
– Protein: 4 grams
– Fat: 0 grams
– Vitamin C: 28% DV
– Potassium: 26% DV
– Vitamin B6: 27% DV
Potatoes are mostly carbohydrates from starch, with a small amount of fiber and protein. The skin contains more fiber and nutrients than the flesh.
Potatoes also provide vitamin C, potassium, and vitamin B6. Vitamin C aids immunity, potassium supports heart health and metabolism, and vitamin B6 is important for energy and red blood cell production.
It’s important to note that fried potatoes and potato products provide more calories and fat compared to plain whole potatoes. For example, 15 McDonald’s french fries contain 210 calories, 26 grams carbs, and 10 grams fat.
Do Potatoes Raise Blood Sugar?
Yes, potatoes can raise blood sugar levels. As a starchy vegetable, potatoes are a high glycemic food due to their carbohydrate content.
When you eat foods containing carbohydrates, your digestive system breaks them down into simple sugars which enter the bloodstream. This causes a rise in blood glucose levels, especially in the first 1-2 hours after eating.
Some factors that affect the blood sugar impact of potatoes include:
– Type of potato – Russet potatoes raise blood sugar more than red or sweet potatoes.
– Preparation – Mashed and baked potatoes spike blood sugar more than boiled or roasted potatoes.
– Portion size – Larger portions dramatically increase the carbohydrate content.
– Additions – Toppings like cheese, sour cream and butter add calories, carbs, and fat.
– Meal pairing – Eating potatoes alone sharply raises blood sugar. Combining with protein, fat, and non-starchy vegetables helps lower the glycemic impact.
The key is balancing potato portions and meal combinations to help manage blood sugar rises. Work with your dietitian to determine your ideal carb serving from potatoes.
Can Diabetics Eat Mashed Potatoes?
People with diabetes can eat mashed potatoes in moderation as part of a balanced meal plan. However, there are some important factors to consider with mashed potatoes:
– Carbohydrates – 1 cup of mashed potatoes contains around 30 grams of carbs, coming from the starch in the potatoes. This counts as 2-3 carb servings.
– Glycemic index – Mashed potatoes have a GI of 88, considered high on the glycemic index. This means they are more likely to cause a sharp spike in blood sugar.
– Satiety – Mashed potatoes are dense and calorie-dense. But because they are low in fiber and protein, they may not fill you up or sustain energy levels.
– Additions – Ingredients like butter, cream, cheese, bacon, and gravy boost the carb, fat, and calorie counts of mashed potatoes.
To help balance mashed potatoes in your diet, practice portion control, add nutritious toppings like herbs or roasted garlic, and eat them as part of a mixed meal with lean protein and non-starchy veggies. Checking your blood sugar levels 1-2 hours after eating can also help you gauge your individual response.
Are Potatoes Good For Diabetics?
Potatoes can be a good option for people with diabetes in moderation as part of an overall healthy diet. Here are some of the potential benefits of including potatoes:
– Nutrients – Potatoes provide vitamin C, vitamin B6, potassium, and magnesium. The skin has lots of fiber.
– Satiety – The fiber and starch in potatoes help provide satiety between meals.
– Low calorie – Plain potatoes are naturally low in calories when not overloaded with high-fat toppings.
– Low fat – A medium potato contains 0 grams fat.
– Versatile – Potatoes can be prepared in many ways – baked, mashed, roasted, boiled, etc.
To reap the benefits of potatoes, focus on balanced portion sizes, limit high-fat toppings, and eat the skins when possible. Pairing potatoes with healthy sides like salads, lean proteins and non-starchy veggies can further regulate the blood sugar and weight management benefits.
What Are the Best Potatoes for Diabetics?
The best types of potatoes for people with diabetes include:
– Sweet potatoes – Have a lower GI around 50 and provide fiber, vitamin A, and carotenoids.
– Red potatoes – Small to medium-sized red potatoes have a GI around 80 and offer nutrients like vitamin C, iron, and potassium.
– Yukon Gold – A waxy, lower-GI yellow potato that holds its shape well when cooked.
– Fingerling – These small oblong potatoes have a creamy texture and medium GI.
– Purple potatoes – Contain anthocyanins that may help improve insulin sensitivity.
– Baby potatoes – Miniature new potatoes offer a moderate carb and calorie count per serving.
– Petite potatoes – Smaller potatoes can help naturally control portions and carbs.
In general, opt for smaller whole potatoes with the skin intact for more fiber, nutrients, and portion control. Limit high-GI russet and large baked potatoes.
Should Diabetics Avoid Potatoes?
People with diabetes do not need to completely avoid potatoes. With proper portion sizes and meal planning, potatoes can be included in a diabetes diet.
However, it’s reasonable for diabetics to limit intake of high-GI potatoes like russets and consume them sparingly. People who need to watch their carbohydrate intake closely may also prefer to get carbs from sources like whole grains, fruit, legumes, and starchy vegetables with a lower glycemic impact.
Individual tolerance varies too. Some people notice a small potato spike their blood sugar dramatically, while others can tolerate a 1⁄2 cup serving as part of a mixed meal just fine. By monitoring your blood sugar and paying attention to how specific foods impact you, you can determine if you should circumvent potatoes or simply practice careful portioning.
Diabetics should especially limit intake of fried and processed potato products, like French fries and potato chips, which provide little nutrition and can spike blood sugar and weight. Talk to your dietitian if you have questions about which types and amounts of potatoes fit into your diabetes meal plan.
10 Tips for Eating Potatoes with Diabetes
Here are 10 tips to enjoy potatoes safely as part of a diabetes diet:
1. Stick to 1⁄2 – 1 cup portion of potatoes.
2. Avoid large baked potatoes – choose small or medium sizes.
3. Eat the potato skin for extra fiber and nutrients.
4. Pair potatoes with lean protein like chicken, fish, or plant-based meat alternatives.
5. Add non-starchy vegetable side dishes like salads and sautéed greens.
6. Choose healthy cooking methods like baking, boiling, or roasting.
7. Limit high-fat toppings like butter, cheese, sour cream, etc.
8. Opt for vinegar-based dressings instead of creamy, high-fat dressings.
9. Check your blood sugar 1-2 hours after eating to assess your response.
10. Partner with your dietitian to determine your ideal carb serving from potatoes.
Sample Meal Ideas with Potatoes
Here are some balanced meal ideas that incorporate potatoes:
Breakfast
– 1⁄2 cup diced sweet potato mixed into scrambled eggs with spinach and mushrooms
– Omelet with 1⁄3 cup sliced potatoes, peppers, onions, and low-fat cheese
Lunch
– Salad with 4 oz grilled chicken, 1⁄2 cup chickpeas, and 1⁄2 cup baked purple potato cubes
– Turkey burger on whole wheat bun with oven baked fries and roasted broccoli
Dinner
– 4 oz salmon, 1⁄2 cup mashed cauliflower and potato, 1 cup roasted Brussels sprouts
– Ground turkey tacos with 1⁄2 cup diced potatoes, lettuce, tomato, salsa, Greek yogurt
Snacks
– Small baked potato with 2 tbsp cottage cheese and avocado
– Roasted chickpeas and 1⁄4 cup sweet potato fries
Should Diabetics Avoid Fried Potatoes?
Yes, it’s best for people with diabetes to avoid fried potatoes as much as possible. Fried potatoes like French fries, tater tots, and hash browns are not a healthy choice for diabetics for several reasons:
– Oil absorption – Frying causes the potato to absorb a significant amount of oil, increasing the fat and calorie content.
– Trans fats – Fried potatoes cooked in hydrogenated oils contain trans fats that raise bad LDL cholesterol and heart disease risk.
– Acrylamide – This is a chemical compound formed when starchy foods like potatoes are fried at high temperatures. Acrylamide may increase cancer risk.
– Blood sugar spike – Fried potatoes have a high glycemic index, meaning they rapidly spike blood sugar after eating.
– Low satiety – The fat and salt in fried potatoes can increase cravings and overeating. They don’t provide lasting fullness.
– Low nutrients – Most of the vitamins and minerals are lost in the frying process.
Occasional small portions of freshly made oven baked fries along with a balanced meal will provide less of a blood sugar hit. But fried potatoes from restaurants, fast food joints, and packaged frozen varieties should be limited as much as possible.
What About Sweet Potatoes and Yams?
Sweet potatoes and yams can be a great option for people with diabetes. Here’s how they compare nutritionally to white potatoes:
– Lower GI – Sweet potatoes have a GI around 50 compared to 80-90 for white potatoes. This results in a more gradual blood sugar rise.
– More fiber – One small baked sweet potato with skin provides over 3 grams fiber. White potatoes have about 2 grams.
– Higher vitamin A – One sweet potato meets your entire day’s vitamin A needs. White potatoes don’t contain vitamin A.
– More antioxidants – Sweet potatoes contain carotenoid antioxidants like beta carotene and purple varieties have anthocyanins.
– Less dense – Ounce for ounce, sweet potatoes are lower in starchy carbs than white potatoes.
– Lower calorie – One small sweet potato has about 90 calories compared to a medium white potato at 160 calories.
The fiber, nutrients, and slower digesting carbs make sweet potatoes a great choice. Enjoy them baked, boiled, roasted, or mashed using healthy seasonings. Be mindful of portions, as too large a serving can still spike blood sugar.
Recipe Ideas Using Potatoes
Here are some healthy recipes incorporating potatoes:
Roasted Rosemary Potatoes
Ingredients:
– 1 lb baby red potatoes, quartered
– 2 tbsp olive oil
– 1 tbsp minced rosemary
– 1⁄2 tsp salt
– 1⁄4 tsp pepper
Instructions:
1. Preheat oven to 400°F.
2. Toss potatoes with oil, rosemary, salt and pepper.
3. Arrange in single layer on baking sheet.
4. Roast 25-30 minutes until crispy outside and tender inside, tossing halfway.
Southwestern Sweet Potato Black Bean Salad
Ingredients:
– 2 medium sweet potatoes, diced
– 1 (15 oz) can black beans, rinsed and drained
– 1 cup corn
– 1 avocado, diced
– 1⁄4 cup red onion, diced
– 2 tbsp lime juice
– 1 tbsp olive oil
– 1⁄4 cup cilantro, chopped
– 1⁄2 tsp cumin
– 1⁄4 tsp chili powder
– 1⁄4 tsp salt
Instructions:
1. Place diced sweet potatoes in a steamer basket over boiling water. Steam 10 minutes until just tender.
2. In a large bowl, mix together the sweet potatoes, black beans, corn, avocado, and onion.
3. In a small bowl, whisk together the lime juice, olive oil, cilantro, cumin, chili powder and salt.
4. Pour dressing over potato mixture and stir to coat evenly.
Cauliflower Mash with Potatoes
Ingredients:
– 2 cups cauliflower florets, chopped
– 1 medium russet potato, peeled and chopped
– 2 cloves garlic
– 2 tbsp olive oil
– 2 tbsp Parmesan cheese
– 2 tbsp Greek yogurt
– 1⁄4 tsp salt
– 1⁄4 tsp pepper
Instructions:
1. Steam cauliflower and potatoes until very tender, about 15 minutes.
2. Drain and transfer to food processor. Add garlic.
3. Pulse until smooth, scraping down sides as needed.
4. Add olive oil, cheese, yogurt, salt and pepper. Pulse to combine.
5. Transfer to serving dish and enjoy!
The Bottom Line
Potatoes can be part of a healthy diet for people with diabetes when eaten in proper portions as part of an overall balanced nutrition plan. Focus on small to moderate portion sizes, keep an eye on carb counts, and avoid fried potatoes. Pair potatoes with lean proteins, healthy fats, and non-starchy vegetables to help manage your blood sugar response. Sweet potatoes and yams offer great nutrition and can be an excellent potato substitute.
