Did you know that potatoes have a relatively high glycemic index (GI)? The GI indicates the extent to which certain foods cause blood sugar levels to rise.Any type of potatohas a different index value, but for the majority it is between 80 and 90.
Why potatoes increase blood sugar
Potatoes are a staple food and appear in many German dishes. But people who are watching their blood sugar should eat them in moderation because potatoes, like foods containing sugar, are characterized by a very high GI value. Why is that? The reason is quite simple: the starch in potatoes is converted into sugar in our bodies.
The starch in potatoes
Too often glucose is associated with sweetness. White potatoes are generally not a food that is considered sweet. However, potatoes contain almost exclusively starch, and starch is made up of long chains of glucose molecules.
Because the starch in potatoes is quickly digested, the glycemic index of potatoes can be almost as high as that of glucose alone. The glycemic index of glucose is 100 points, while the GI of potatoes usually varies between 80 and 90. However, potatoes have a higher GI value than table sugar. How is that possible?
Pure sucrose (table sugar) has a GI of 65 to 70. A sucrose molecule consists of a portion of glucose (dextrose or dextrose) andFructose (fruit sugar). Fructose is processed differently in the body than glucose and does not affect blood sugar as much.
Considering that 30g of carbohydrates from potatoes contain twice as much glucose as sugar, it makes sense that they would have a greater impact on blood sugar levels than table sugar.
However, not all potatoes are created equal and there are ways to reduce their impact on your blood sugar. You can still enjoy potatoes every now and then, but in moderation.
Factors affecting the GI of potatoes
diversity
There are many types of potatoes, and it would be incorrect to say that every potato has a glycemic index of 80 or 90. In fact, researchers have found that the glycemic index of some potato varieties can be as low as 53.
In one study, researchers tested seven potato varieties: Russet Burbank, Mayflower, Nicola, Bintje, Carisma, Desiree and Virginia Rose. They found that the Carisma potato had a GI of 53, making it the only one of the group to be classified as a low GI variety. At 69 GI, the Nicola fell into the medium GI category. Russet Burbank potatoes, which are very popular, ranked highest at 82 GI.
In general, the GI value of potatoes can range from 53 to 111, with white potatoes typically ranking lower on the index. Not peeling the potatoes can reduce the effect on glucose levels. The sweet potato is often rated as having a GI value of around 40.
Cooking method
The way you prepare your potatoes, including the cooking method and added ingredients, can affect their glycemic impact. A study published by the Journal of the American Dietetic Association examined how different cooking methods affect the glucose response of potatoes.
The researchers found that the way potatoes are prepared plays a big role. They advised consumers to pre-cook potatoes and eat them cold or warmed if they want to minimize glycemic impact.
Ready-made instant mashed potatoes and cooked red potatoes elicited the highest glycemic response. Fried potatoes showed a slightly lower glycemic response.
Should you eat less potatoes?
There are several factors you should consider when deciding whether or not to include potatoes in your low GI diet.
Different people have different glycemic responses to different foods. The most important factor is how your own body reacts to potatoes. You can get this information using a blood glucose meter. This is especially important if your body doesn't process sugar optimally or youdiagnosed with prediabetesbecame. High blood sugar levels not only affect diabetics and can cause serious problems.
It depends on the portion size
Potatoes provide the body with important nutritional values.A portion of potatoesare about 150 grams. The glycemic load (or glycemic response) depends on how much you eat and what other foods you eat with the potatoes. Most of the time, potatoes are eaten more as a side dish to the main dish, which changes the impact on your blood sugar.
For example, you should eat meat with a small potato and a salad so that the meal is balanced. The other foods may actually reduce the effect of potatoes on your glucose.
The same goes for low GI foods like beans and lots of vegetables. Combining potatoes with lots of healthy fat, protein, or fiber will also reduce glucose effects.
Conclusion
Since potatoes can be high in glucose, consider what you can do to reduce it. If you want to eat potatoes, choose a lower GI type of potato, eat smaller portions, and combine potatoes with foods that counteract glucose. Above all, keep an eye on your blood sugar and see how these changes affect you personally.
