Can potatoes be part of a healthy diet for diabetics. Discover the impact of potatoes on blood sugar levels, recommended preparation methods, and dietary guidelines for enjoying this starchy vegetable while managing diabetes.

Potatoes and Diabetes: Understanding the Relationship

Potatoes are a starchy vegetable that contain carbohydrates, which can impact blood sugar levels in individuals with diabetes. However, this does not mean that people with diabetes need to avoid potatoes altogether. With proper portion control and preparation methods, potatoes can be safely incorporated into a healthy diabetic diet.

Glycemic Index and Glycemic Load: Key Considerations

The glycemic index (GI) and glycemic load (GL) are important factors to consider when it comes to the impact of potatoes on blood sugar. While some potato varieties have a high GI, indicating a rapid rise in blood sugar, the GL takes into account the portion size and provides a more comprehensive measure of a food’s effect on glucose levels.

The American Diabetes Association recommends choosing low-GI (GI of 55 or less) or medium-GI (GI of 56-69) foods, as they can help manage blood sugar levels. Certain potato varieties, such as sweet potatoes and Carisma potatoes, are lower-GI options that may be better suited for people with diabetes.

Preparation and Cooking Methods: Optimizing Nutritional Value

The way potatoes are prepared and cooked can significantly impact their nutritional value and effect on blood sugar. Boiling or steaming potatoes is generally considered the healthiest cooking method, as it helps retain more of the potatoes’ vitamins, minerals, and fiber while minimizing the addition of fats and calories.

Interestingly, allowing potatoes to cool slightly after cooking can also lower their GI, as the starch becomes less digestible. Conversely, deep-frying or using certain oils and fats in the cooking process can increase the potatoes’ saturated and trans fat content, potentially raising the risk of heart disease for individuals with diabetes.

Balancing Potatoes in a Diabetic Diet

The key to incorporating potatoes into a diabetic diet is to be mindful of portion sizes and to balance them with other low-GI or medium-GI foods. Pairing potatoes with lean proteins, non-starchy vegetables, and healthy fats can help mitigate their impact on blood sugar levels.

Additionally, it’s important for people with diabetes to monitor their carbohydrate intake at each meal, as potatoes are a source of complex carbohydrates that can affect blood sugar. Working closely with a healthcare provider or registered dietitian can help develop a personalized meal plan that includes potatoes in a safe and effective way.

Exploring Alternative Potato Varieties for Diabetes Management

While white potatoes can be part of a diabetic diet, certain potato varieties may be better options for managing blood sugar. Sweet potatoes, for example, are lower-GI and higher in fiber, vitamins, and minerals compared to white potatoes. Carisma potatoes, a type of white potato, are also a lower-GI alternative that may be suitable for people with diabetes.

Incorporating a variety of potato types and preparation methods can help individuals with diabetes enjoy the nutritional benefits of this versatile vegetable while maintaining healthy blood sugar levels.

Dietary Considerations for Diabetics Consuming Potatoes

When including potatoes in a diabetic diet, it’s important to be mindful of portion sizes and to balance them with other low-GI or medium-GI foods. Pairing potatoes with lean proteins, non-starchy vegetables, and healthy fats can help mitigate their impact on blood sugar levels.

Additionally, individuals with diabetes should avoid heavily processed or fried potato products, as these can be high in calories, fat, and sodium, which can negatively impact overall health. Choosing healthier cooking methods, such as boiling or steaming, can help preserve the nutritional value of potatoes while keeping blood sugar levels in check.

Conclusion

In conclusion, potatoes can be safely incorporated into a diabetic diet when consumed in moderation and as part of a balanced, nutrient-dense meal plan. By understanding the impact of different potato varieties, preparation methods, and portion sizes, individuals with diabetes can enjoy the benefits of this versatile vegetable while effectively managing their blood sugar levels.

Safety, risks, diet, and tips

Although potatoes are a starchy vegetable, a person with diabetes can still enjoy them as part of a healthful diet. People with diabetes need to be aware of their carbohydrate intake at each meal.

When a person eats something, their body converts the carbohydrates and sugars in the food into a simple sugar called glucose.

Glucose enters the bloodstream and increases blood sugar levels. A person who does not have diabetes will produce and use insulin effectively. Insulin is a hormone that allows the glucose to enter the cells to use for energy. This means that glucose leaves the bloodstream.

However, people with diabetes are unable to produce or use insulin effectively. This means that glucose cannot enter the cells and remains in the blood, which increases blood sugar levels. For this reason, it essential that people with diabetes monitor their carbohydrate intake.

Potatoes are a starchy vegetable. They contain carbohydrates which will increase a person’s blood sugar levels.

In this article, we examine whether people with diabetes can eat potatoes. We also look at which types of potato are better for blood sugar, how to prepare and cook potatoes, and general dietary tips for people with diabetes.

Share on PinterestIn moderation, a person with diabetes may eat potatoes.

The American Diabetes Association (ADA) recommend eating starchy vegetables, such as potatoes, as part of a healthful diet. Starch is a complex carbohydrate that takes the body longer to break down than simple sugars.

It is a common misconception that people with diabetes should avoid potatoes and other starchy foods because they tend to have a high glycemic index (GI).

GI is a useful system for ranking foods according to their potential to raise blood sugar levels. Foods with a high GI raise blood sugar faster than those with a low GI.

According to the ADA:

• low-GI foods have a GI of 55 or less
• medium-GI foods have a GI of 56 to 69
• high-GI foods have a GI of 70 or more

Eating foods with a low or medium GI can help a person manage their blood sugar levels. While some varieties of potato do have a high GI, other factors can balance this out.

However, GI is not the only indication of a food’s impact on blood sugar. Glycemic load (GL) demonstrates how much glucose will enter the bloodstream. While people with diabetes should be mindful of their intake of high-GI foods, managing portion size and preparation method can help reduce their impact on blood sugar.

When choosing a high-GI food, the ADA recommend combining a low-GI food with it to help balance a meal. They also state that portion size is key to enjoying starchy foods as part of a healthful meal plan.

Another important consideration is the cooking method. Deep- or shallow-frying potatoes in certain oils and fats, such as animal fats, can increase their saturated and trans fat content. This might increase the risk of heart disease, especially in people with diabetes who already have an increased risk of cardiovascular disease.

Fats also contain calories. People managing their body weight to reduce the impact of type 2 diabetes may wish to cook potatoes in a way that moderates fat and calorie intake. To reduce body weight, people must burn more calories than they consume.

The best way to prepare potatoes is to boil or steam them. Both boiled and steamed potatoes are rich in vitamins, minerals, and fiber but very low in fat, sugar, and salt.

Share on PinterestPotatoes are more healthful with the skin on.

People with diabetes should be mindful of the portions of potato they consume.

It is best to eat potatoes as part of a balanced, healthful meal. Eating potatoes alongside low-GI foods that provide fiber, lean protein, and healthful fats can help balance the nutritional benefits of a meal.

Eating high-fiber foods can help a person moderate blood sugar levels and increase their feeling of fullness after a meal. Low-GI foods can include other non-starchy vegetables.

People who have diabetes should avoid heavy toppings that add calories.

Sweet potatoes are one of the best types of potato for people with diabetes, as they are low-GI and contain more fiber than white potatoes. Sweet potatoes are also a good source of calcium and vitamin A.

Carisma potatoes, a variety of white potato, are another lower-GI option. Russet potatoes are high-GI, so people should limit the amount they eat.

The preparation and cooking methods a person uses might affect both the GI and the nutritional content of potatoes.

For instance, whole potatoes have a lower GI than mashed or diced potatoes.

Allowing potatoes to cool slightly before eating them can also be beneficial. Cooking a potato makes the starch more digestible, which raises the GI. After cooling, the potato becomes less digestible again, which may lower the GI.

The most healthful way to cook potatoes is to boil, steam, or microwave them without adding other ingredients. Preparing potatoes in this way will ensure that they are very low in sugar, salt, and fat.

Keeping the skins of the potatoes on can provide additional fiber. Up to 50 percent of the phenolic compounds in potatoes are present in the skin and attached flesh.

Phenolic compounds contain antioxidant properties that may be beneficial to health.

Some potato dishes are more suitable than others for people with diabetes.

For example, a potato salad can be a good option, as the potatoes are bite-sized or cubed rather than crushed or mashed. However, ensure that toppings, such as mayonnaise, are low-fat with no added sugar.

People can try this potato salad recipe, which uses low-fat mayonnaise and light sour cream to reduce the fat content.

Any recipes that involve mashed or crushed potato, such as potato pasta, are less appropriate for people with diabetes. Processing the potato in this way increases its GI and the potential impact that it may have on a person’s blood sugar levels.

It is also best to avoid fried potatoes, as frying them increases their calorie and fat content.

Share on PinterestAdd a serving of non-starchy vegetables to potatoes.

Meal planning is a valuable tool for people with diabetes, as it can help them optimize meal timings and serving sizes for each meal. A doctor, dietitian, or diabetes educator can offer dietary advice and help with meal planning.

People with diabetes should eat more non-starchy vegetables and fill half of the plate with nutrient-rich vegetables, such as:

• broccoli
• carrots
• cauliflower
• peppers
• spinach and other leafy greens
• tomatoes

Starchy and lean protein options should account for one- quarter of the plate. Trim excess fat from cuts of meat to bring down their saturated fat content.

The ADA’s “Create Your Plate” is a free online tool. It can help people with diabetes plan a balanced meal with appropriate portion sizes.

Carbohydrate counting can also be a helpful technique for managing diabetes. Counting the total carbohydrate content of foods and meals will indicate how a specific food may affect a person’s blood sugar levels.

The doctor or dietitian managing a person’s diabetes will recommend an individualized daily carb count.

Here, learn about the foods a person with diabetes should avoid.

Potatoes are a starchy vegetable, which means that they are rich in carbohydrate and can raise a person’s blood sugar levels. Eating too many potatoes can present problems for blood sugar control in people with diabetes.

However, potatoes are a good source of vitamins, minerals, and fiber, and people with diabetes can enjoy them as part of a healthful diet.

Eating non-starchy foods alongside moderate portions of whole potatoes can balance out their GI. Cooking potatoes by boiling or steaming them with no added ingredients will also ensure that they are low in fat, salt, and sugar.

Q:

Can I have toppings on potatoes?

A:

Although the typical toppings on potatoes, such as bacon, butter, sour cream and cheese do not directly affect blood sugar, they can adversely affect heart health.

People with diabetes should limit these foods if they are trying to manage blood sugar and calories. These toppings are high in saturated fat, which should account for no more than 5–6% of total calories, according to the American Heart Association.

Instead, choose toppings such as plain Greek yogurt, salsa, or low fat versions of sour cream to provide flavor to potatoes while also decreasing calories and saturated fat.

Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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Potatoes and Diabetes: Safety, Risks, and Alternatives

Whether baked, mashed, fried, boiled, or steamed, potatoes are one of the most popular foods in the human diet.

They’re rich in potassium and B vitamins, and the skin is a great source of fiber.

However, if you have diabetes, you may have heard that you should limit or avoid potatoes.

In fact, there are many misconceptions about what people with diabetes should and shouldn’t eat. Many people assume that because potatoes are high in carbs, they’re off-limits if you have diabetes.

The truth is, people with diabetes can eat potatoes in many forms, but it’s important to understand the effect they have on blood sugar levels and the portion size that’s appropriate.

This article tells you everything you need to know about potatoes and diabetes.

Like any other carb-containing food, potatoes increase blood sugar levels.

When you eat them, your body breaks down the carbs into simple sugars that move into your bloodstream. This is what’s often called a spike in blood sugar levels (1).

The hormone insulin is then released into your blood to help transport the sugars into your cells so that they can be used for energy (1).

In people with diabetes, this process is not as effective. Instead of sugar moving out of the blood and into your cells, it remains in circulation, keeping blood sugar levels higher for longer.

Therefore, eating high-carb foods and/or large portions can be detrimental to people with diabetes.

In fact, poorly managed diabetes is linked to heart failure, stroke, kidney disease, nerve damage, amputation, and vision loss (2, 3, 4, 5, 6).

Therefore, it’s usually recommended that people with diabetes limit their digestible carb intake. This can range from a very low carb intake of 20–50 grams per day to a moderate restriction of 100–150 grams per day (7, 8, 9).

The exact amount varies depending on your dietary preferences and medical goals (9, 10).

summary

Potatoes spike blood sugar levels as carbs are broken down into sugars and move into your bloodstream. In people with diabetes, the sugar isn’t cleared properly, leading to higher blood sugar levels and potential health complications.

Potatoes are a high carb food. However, the carb content can vary depending on the cooking method.

Here is the carb count of 1/2 cup (75–80 grams) of potatoes prepared in different ways (11):

• Raw: 11.8 grams
• Boiled: 15.7 grams
• Baked: 13.1 grams
• Microwaved: 18.2 grams
• Oven-baked fries (10 steak-cut frozen): 17.8 grams
• Deep-fried: 36. 5 grams

Keep in mind that an average small potato (weighing 170 grams) contains about 30 grams of carbs and a large potato (weighing 369 grams) approximately 65 grams. Thus, you may eat more than double the number of carbs listed above in a single meal (12).

In comparison, a single piece of white bread contains about 14 grams of carbs, 1 small apple (weighing 149 grams) 20.6 grams, 1 cup (weighing 158 grams) of cooked rice 28 grams, and a 12-ounce (350-ml) can of cola 38.5 grams (13, 14, 15, 16).

summary

The carb content of potatoes varies from 11.8 grams in 1/2 cup (75 grams) of diced raw potato to 36.5 grams in a similar serving size of french fries. However, the actual serving size of this popular root vegetable is often much larger than this.

A low GI diet can be an effective way for people with diabetes to manage blood sugar levels (17, 18, 19).

The glycemic index (GI) is a measure of how much a food raises blood sugar compared with a control, such as 3. 5 ounces (100 grams) of white bread (1, 11).

Foods that have a GI greater than 70 are considered high GI, which means they raise blood sugar more quickly. On the other hand, foods with a GI of less than 55 are classed low (1, 11).

In general, potatoes have a medium to high GI (20).

However, the GI alone isn’t the best representation of a food’s effect on blood sugar levels, as it doesn’t take into account portion size or cooking method. Instead, you can use the glycemic load (GL).

This is the GI multiplied by the actual number of carbs in a portion, divided by 100. A GL of less than 10 is low, while a GL greater than 20 is considered high. Generally, a low GI diet aims to keep the daily GL under 100 (11).

Potato variety and the GI and GL

Both the GI and GL can vary by potato variety and cooking method.

For example, a 1 cup (150 gram) serving of potato may be high, medium, or low GL depending on the variety (11, 20):

• High GL: Desiree (mashed), french fries
• Medium GL: white, Russet Burbank, Pontiac, Desiree (boiled), Charlotte, potato crisps, instant mashed potato
• Low GL: Carisma, Nicola

If you have diabetes, choosing varieties like Carisma and Nicola is a better option to slow the rise of blood sugar levels after eating potatoes.

You can check the GI and GL of different types of potatoes through this website.

How to lower the GI and GL of a potato

The way a potato is prepared also affects the GI and GL. This is because cooking changes the structure of the starches and thus how fast they’re absorbed into your bloodstream.

In general, the longer a potato is cooked the higher the GI. Therefore, boiling or baking for long periods tends to increase the GI.

Yet, cooling potatoes after cooking can increases the amount of resistant starch, which is a less digestible form of carbs. This helps lower the GI by 25–28% (21, 22).

This means that a side of potato salad may be slightly better than french fries or hot baked potatoes if you have diabetes. French fries also pack more calories and fat due to their cooking method.

Additionally, you can lower the GI and GL of a meal by leaving the skins on for extra fiber, adding lemon juice or vinegar, or eating mixed meals with protein and fats — as this helps slow the digestion of carbs and the rise in blood sugar levels (23).

For example, adding 4.2 ounces (120 grams) of cheese to a 10.2 ounce (290 gram) baked potato lowers the GL from 93 to 39 (24).

Keep in mind that this much cheese also contains 42 grams of fat and will add nearly 400 calories to the meal.

As such, it’s still necessary to consider the overall number of carbs and the quality of the diet, not just the GI or GL. If controlling weight is one of your goals, your total calorie intake is also important.

summary

A low GI and GL diet can be beneficial for people with diabetes. Potatoes tend to have a medium to high GI and GL, but cooled cooked potatoes, as well as varieties like Carisma and Nicola, are lower and make a better choice for people with diabetes.

Although it’s safe for most people with diabetes to eat potatoes, it’s important to consider the amount and types you consume.

Eating potatoes both increases your risk of type 2 diabetes and may have negative effects on people with existing diabetes.

One study in 70,773 people found that for every 3 servings per week of boiled, mashed, or baked potatoes, there was a 4% increase in the risk of type 2 diabetes — and for french fries, the risk increased to 19% (25).

Additionally, fried potatoes and potato chips contain high amounts of unhealthy fats that may increase blood pressure, lower HDL (good) cholesterol, and lead to weight gain and obesity — all of which are associated with heart disease (26, 27, 28, 29).

This is particularly dangerous for people with diabetes, who often already have an increased risk of heart disease (30).

Fried potatoes are also higher in calories, which can contribute to unwanted weight gain (27, 29, 31).

People with type 2 diabetes are often encouraged to maintain a healthy weight or lose weight to help manage blood sugar and reduce the risk of complications (32).

Therefore, french fries, potato chips, and other potato dishes that use large amounts of fats are best avoided.

If you’re having trouble managing your blood sugar levels and diet, speak with a healthcare provider, dietitian, or diabetes educator.

summary

Eating unhealthy potato foods, such as chips and french fries, increases your risk of type 2 diabetes and complications, such as heart disease and obesity.

Although you can eat potatoes if you have diabetes, you may still want to limit them or replace them with healthier options.

Look for high fiber, lower carb, and low GI and GL foods like the following (33):

• Carrots and parsnips. Both are low GI and GL and have less than 10 grams of carbs per 2.8-ounce (80-gram) serving. They’re great boiled, steamed, or baked.
• Cauliflower. This vegetable is an excellent alternative to potato either boiled, steamed, or roasted. It’s very low in carbs, making it a terrific option for people on a very low carb diet.
• Pumpkin and squash. These are low in carbs and have a low to medium GI and a low GL. They’re a particularly good replacement for baked and mashed potatoes.
• Taro. This root is low in carbs and has a GL of just 4. Taro can be sliced thinly and baked with a little oil for a healthier alternative to potato chips.
• Sweet potato. This veggie has a lower GI than some white potatoesand varies between a medium and high GL. These tubers are also a great source of vitamin A.
• Legumes and lentils. Most foods in this category are high in carbs but have a low GL and are rich in fiber. However, you should be careful with serving sizes as they still increase blood sugar levels.

Another good way to avoid large portions of high carb foods is to fill at least half of your plate with non-starchy vegetables, such as broccoli, leafy greens, cauliflower, peppers, green beans, tomatoes, asparagus, cabbage, Brussels sprouts, cucumbers, and lettuce.

summary

Lower carb replacements for potato include carrots, pumpkin, squash, parsnip, and taro. High carb but lower GI and GL options include sweet potato, legumes, and lentils.

Potatoes are a versatile and delicious vegetable that can be enjoyed by everyone, including people with diabetes.

However, because of their high carb content, you should limit portion sizes, always eat the skin, and choose low GI varieties, such as Carisma and Nicola.

In addition, it’s best to stick with boiling, baking, or steaming and avoid fried potatoes or potato chips, which are high in calories and unhealthy fats.

If you’re struggling to make healthy choices to manage your diabetes, consult your healthcare provider, dietitian, or diabetes educator.

Unexpectedly: scientists have found out how often you can eat potatoes for heart patients and diabetics

• Health

Lately, it has become fashionable to demonize potatoes: they say, you definitely can’t eat them if you want to lose weight and stay healthy. In fact, it’s not like that at all, scientists say.

October 31, 2022

Source:

iStockphoto

Potatoes are a delicious and versatile food that many people love. It can be eaten boiled and fried, added to soups, salads, used as a side dish … Only recently, such a “versatile” vegetable is not particularly favored: they say, potatoes are too high in calories, the figure, heart, blood vessels, liver will suffer. Is it really? Is it really better to exclude potatoes from the diet?

Not really, say researchers at Boston University. Potato is a good and healthy product that will definitely not destroy your body (of course, if it is not abused).

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Experts conducted a study published in the Journal of Nutritional Science. The experiment involved 2,523 people aged 30 and older. Scientists have been observing the subjects for decades: the first data on their eating habits were obtained as early as 1971 years.

As for the method of preparation, then:

The researchers carefully studied the medical records of all the subjects, and then came to the conclusion: neither white nor sweet potatoes (yam) affected the health of the participants in the experiment. Considering that they all loved this product – on average, each person ate potatoes 3 to 5 times a week.

Scientists have not found a link between this vegetable and the development of hypertension, type 2 diabetes, or elevated blood triglycerides (these are fat particles that increase in levels in conditions such as uncontrolled diabetes and obesity – Note Ed. ).

It turns out that if a person has no medical contraindications, then he can eat potatoes several times a week and not worry that this will provoke problems with the heart and blood vessels. In addition, you can eat fried potatoes, which everyone considers the most harmful. Only there are a couple of important conditions: it should not be combined with red meat, and the person must be physically active.

See also

– Potato is a vegetable that contains quality carbohydrates and fiber. One medium potato is a good source of potassium, an electrolyte that helps the muscles, cardiovascular and nervous systems, says Dr. Blatner.

Potatoes also contain vitamin C, which acts as an antioxidant to help prevent cell damage.

To benefit from potatoes, combine them with curd cheese, other vegetables, avocados, sour cream. And do not forget about greens and seasonings: they will not only help diversify the dish, but also bring health benefits.

Read also

Even if you like potatoes very much, you shouldn’t eat them every day. There are no right or wrong products. There is the concept of “moderation” and healthier ways of cooking. What happens to the body if you eat potatoes every day? You can read about it HERE.

Text author:Sofya Khromova

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The most harmful and useless bread – wheat. And we eat it most often

Photo: Maxim Vorobyov / E1.RU

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In Rus’, bread and potatoes were considered the first products for centuries. They saved from hunger in the most difficult times, they are present in various forms on the festive tables, they are always in any home, irreplaceable products that every housewife uses in preparing dinners for the family. But recently, healthy lifestyle advocates and dieters have simply declared war on the second bread, and with it the first – the main one. So what should be left behind? “Doctor Peter” asked the candidate of medical sciences Svetlana Goryainova, who heads the clinic of immune nutrition “Immunohealth”.

Are these products really so unhealthy that you just need to blacklist them, or are there nuances? For example, improperly cooked potatoes, a harmful variety, etc.

Svetlana Goryainova, general practitioner, nutritionist, candidate of medical sciences, chief physician of the Immunohealth clinic of immune nutrition.

“For potatoes, their type, variety, and method of preparation are important,” says nutritionist Svetlana Goryainova. – So, raw potatoes are not at all harmful, their glycemic index is half that of heat-treated ones. But no one eats raw potatoes. But after cooking, the potato has a rather high glycemic index, so it is not recommended for people with impaired carbohydrate tolerance, with diabetes.

Fried potatoes are especially harmful.

– Potatoes that are cooked with intensive rapid heat treatment (for example, french fries) almost completely lose starch, becoming a fast carbohydrate. When eating such a dish, the level of sugar in the blood rises very quickly, the doctor explains. – In order to understand how dangerous french fries (and any potatoes that have undergone extreme heat treatment) – you can compare it with glucose. Glucose glycemic index is 100 and French fries is 97.

Potatoes must be cooked correctly, and then they will not harm

org/Person”> Photo: Alexander Oshchepkov / NGS.RU

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At the same time, the doctor says that boiled and baked potatoes lead in terms of usefulness. Its glycemic index is 80-85.

— When we eat thermally processed potatoes, we can say that we eat sugar, — says Svetlana Goryainova. – Everyone’s favorite mashed potatoes, french fries are dishes that can lead to problems with blood vessels and the heart, especially when there are already metabolic disorders. So it’s best to cook potatoes with their skins on, using as little water as possible.

But if everyone’s favorite potato is simply baked in the oven in their uniforms, then it immediately becomes a valuable product. Remember the taste of childhood – potatoes baked at the stake. This is a delicacy that is good for health. Judge for yourself – baked potatoes have a very low calorie content, only 80 kcal per 100 g, which is why it is considered a valuable dietary product. This amazing root vegetable is much healthier than cabbages and bananas, as it contains a lot of potassium. So, in principle, do not rush to part with potatoes if you are a big fan of them

— Bread made from wheat flour is more harmful than whole grain bread (especially for diabetics), says Svetlana Goryainova. – This is because the grain grown for processing is polished and at the same time loses almost all its benefits. Further, the flour is additionally whitened and enriched artificially. So the finished product from premium flour has practically no benefit.

As for the glycemic index, whole grain bread has about 70-75 units. This is lower than that of potatoes. But this figure is high, the expert notes.

Bread made from alternative flour (not rye or wheat) should not be compared with potatoes, the doctor draws attention.

– This product is safer, especially if the base raw material is, for example, buckwheat. It should not be considered a harmful product, – says Svetlana Goryainova.

– In general, both potatoes and bread (traditional) are equivalent in terms of the glycemic index, both products can be equated to glucose, the expert sums up.