Can diabetics eat potatoes safely. How do potatoes affect blood sugar levels. What are the best potato varieties for diabetics. How should diabetics prepare and cook potatoes. What are some general dietary tips for diabetics including potatoes in their diet.

Understanding the Relationship Between Potatoes and Diabetes

Potatoes, a staple in many diets worldwide, have long been a subject of debate for individuals managing diabetes. As a starchy vegetable, potatoes contain carbohydrates that can impact blood sugar levels. However, contrary to popular belief, potatoes can be part of a healthful diet for people with diabetes when consumed mindfully.

The American Diabetes Association (ADA) endorses the inclusion of starchy vegetables, including potatoes, in a balanced diet for diabetics. The key lies in understanding how potatoes affect blood glucose and implementing strategies to mitigate potential risks.

How Do Potatoes Affect Blood Sugar?

When a person consumes potatoes, their body converts the carbohydrates into glucose, which enters the bloodstream and raises blood sugar levels. For individuals without diabetes, insulin effectively manages this process by allowing glucose to enter cells for energy use. However, people with diabetes face challenges in producing or utilizing insulin effectively, leading to prolonged elevated blood sugar levels.

The Glycemic Index of Potatoes: What You Need to Know

The Glycemic Index (GI) is a valuable tool for understanding how quickly foods can raise blood sugar levels. Foods are ranked on a scale of 0 to 100, with higher values indicating a more rapid increase in blood glucose. The ADA categorizes foods as follows:

• Low-GI foods: GI of 55 or less
• Medium-GI foods: GI of 56 to 69
• High-GI foods: GI of 70 or more

While some potato varieties have a high GI, it’s essential to consider other factors that influence blood sugar impact. For instance, the Glycemic Load (GL) provides a more comprehensive picture by accounting for both the quality and quantity of carbohydrates in a food.

Are All Potato Varieties Created Equal?

Not all potatoes have the same effect on blood sugar levels. Sweet potatoes, for example, are an excellent choice for people with diabetes due to their lower GI and higher fiber content compared to white potatoes. They also offer additional nutritional benefits, being rich in calcium and vitamin A.

Carisma potatoes, a specific variety of white potato, present another lower-GI option for diabetics. Conversely, Russet potatoes have a high GI and should be consumed in moderation by individuals managing diabetes.

Preparation Methods: Maximizing Nutritional Benefits and Minimizing Risks

The way potatoes are prepared and cooked significantly influences their GI and nutritional content. Whole potatoes generally have a lower GI than mashed or diced potatoes. Interestingly, allowing potatoes to cool slightly before consumption can be beneficial, as it reduces the digestibility of the starch, potentially lowering the GI.

What’s the Healthiest Way to Cook Potatoes for Diabetics?

For individuals with diabetes, the most healthful cooking methods for potatoes are boiling, steaming, or microwaving. These techniques preserve the potato’s nutritional value without adding unnecessary fats or calories. Boiled and steamed potatoes are rich in vitamins, minerals, and fiber while remaining low in fat, sugar, and salt.

It’s crucial to avoid deep-frying or shallow-frying potatoes, especially in animal fats. Such cooking methods can increase the potato’s saturated and trans fat content, potentially elevating the risk of heart disease—a concern particularly relevant for diabetics who already face an increased risk of cardiovascular issues.

Portion Control: The Key to Enjoying Potatoes Safely

For people with diabetes, managing portion sizes is crucial when incorporating potatoes into their diet. The ADA emphasizes that portion control is essential for enjoying starchy foods as part of a healthful meal plan. By carefully monitoring serving sizes, individuals can better manage their carbohydrate intake and its impact on blood sugar levels.

How Can Diabetics Balance Their Meals When Including Potatoes?

To create a balanced meal that includes potatoes, consider pairing them with low-GI foods rich in fiber, lean protein, and healthy fats. This combination can help moderate the overall glycemic impact of the meal. For instance, serving a small portion of potato alongside non-starchy vegetables, grilled chicken, and a side salad with olive oil dressing can create a well-rounded, diabetes-friendly meal.

The Role of Fiber in Potato Consumption for Diabetics

Fiber plays a crucial role in managing blood sugar levels and promoting feelings of fullness. When consuming potatoes, opting for varieties higher in fiber, such as sweet potatoes, can be beneficial. Additionally, leaving the skin on potatoes increases their fiber content, making them more advantageous for individuals with diabetes.

Can Eating the Potato Skin Make a Difference?

Indeed, consuming potatoes with their skin on can make a significant difference for people with diabetes. The skin contains a considerable amount of fiber, which can help slow down the digestion and absorption of carbohydrates, potentially leading to a more gradual rise in blood sugar levels. Moreover, potato skins are rich in nutrients, including potassium, vitamin C, and various antioxidants, contributing to overall health.

Innovative Strategies for Incorporating Potatoes into a Diabetic Diet

While moderation is key, there are creative ways to enjoy potatoes while managing diabetes. Consider the following strategies:

1. Potato swaps: Replace some of the potato in recipes with lower-GI alternatives like cauliflower or turnips.
2. Cooling technique: Prepare potato salads using cooled, boiled potatoes to take advantage of the lower GI of resistant starch.
3. Portion control tools: Use smaller plates or measure portions to avoid overconsuming.
4. Vegetable medley: Mix diced potatoes with other non-starchy vegetables to reduce the overall carbohydrate content of the dish.
5. Seasoning creativity: Experiment with herbs and spices to enhance flavor without adding calories or affecting blood sugar.

How Can Meal Planning Help Diabetics Include Potatoes Safely?

Effective meal planning is a powerful tool for individuals with diabetes who wish to include potatoes in their diet. By planning meals in advance, people can ensure a balanced intake of carbohydrates throughout the day, preventing sudden spikes in blood sugar levels. Meal planning also allows for better portion control and the strategic pairing of potatoes with other nutrient-dense, low-GI foods.

Monitoring Blood Sugar: Essential for Safe Potato Consumption

For people with diabetes, regular blood sugar monitoring is crucial, especially when incorporating potentially high-GI foods like potatoes into their diet. By tracking blood glucose levels before and after meals containing potatoes, individuals can better understand how their body responds to different potato varieties and preparation methods.

What Role Does Technology Play in Managing Potato Consumption for Diabetics?

Advancements in diabetes management technology have made it easier for individuals to monitor their blood sugar levels and make informed decisions about their diet. Continuous glucose monitoring (CGM) systems, for instance, provide real-time data on blood sugar levels, allowing users to observe the immediate and long-term effects of consuming potatoes. Additionally, smartphone apps that track carbohydrate intake and provide nutritional information can be valuable tools for managing potato consumption within a diabetic diet.

The Importance of Individualized Approaches to Potato Consumption

It’s crucial to recognize that each person with diabetes may respond differently to potato consumption. Factors such as overall health, medication regimen, physical activity level, and individual metabolism can influence how potatoes affect blood sugar levels. Therefore, a personalized approach to incorporating potatoes into a diabetic diet is essential.

How Can Working with a Dietitian Benefit Diabetics Who Enjoy Potatoes?

Collaborating with a registered dietitian who specializes in diabetes management can provide invaluable guidance for individuals looking to include potatoes in their diet safely. A dietitian can help create a personalized meal plan that accounts for individual preferences, lifestyle factors, and specific health goals. They can also offer tailored advice on portion sizes, cooking methods, and food pairings that optimize blood sugar control while still allowing for the enjoyment of potatoes.

In conclusion, while potatoes can present challenges for individuals with diabetes due to their potential impact on blood sugar levels, they can still be enjoyed as part of a balanced diet with proper management and mindful consumption. By understanding the glycemic index of different potato varieties, employing healthful cooking methods, practicing portion control, and monitoring blood sugar responses, people with diabetes can safely incorporate this versatile and nutritious vegetable into their meals. As with any aspect of diabetes management, consulting with healthcare professionals and staying informed about the latest nutritional research can help individuals make the best decisions for their health and well-being.

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.

Was this helpful?

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.

Was this helpful?

“Potato in diabetes” – I tell whether it is possible for diabetics and what varieties | DiaSport

04/05/2023

As a type 1 diabetic, I am always on the lookout for foods that will help me control my blood sugar levels without sacrificing taste. Potatoes are one of the staples in many cuisines, and almost every family has them in the refrigerator.

In this article, I will share my personal experience and research to answer the following questions: Which potato is best for diabetics? And how do different types of potatoes affect blood sugar levels?

Let’s first consider whether potatoes are good for diabetics at all.

Potatoes are a starchy vegetable, which means they contain carbohydrates that can affect blood sugar levels.

However, potatoes are also rich in fibre, vitamins and minerals, making them a healthy addition to any diet when consumed in moderation. So what types of potatoes are best for diabetics?

High GI potatoes

First, let’s talk about high GI potatoes. This includes white potatoes, which are the most commonly consumed variety in Russia. The GI of white potatoes is 85, which is considered very high.

This means that eating white potatoes can cause a rapid rise in blood sugar levels – not the best option if you are trying to live in controlled diabetes.

Similarly, sweet potatoes, often considered a healthier alternative to white potatoes, have a high GI of 70. blood sugar levels.

By the way, this is not puree at all. If you look at the composition – pure sugar. I even stopped hypoglycemia with such purees a couple of times.

Low GI potatoes

Now let’s talk about low GI potatoes. One such variety is the purple potato. He has a GI of 53, which is considered low. This means that purple potatoes can fit into a diabetic’s diet if cooked properly.

In addition to having a low GI, purple potatoes are also rich in antioxidants that can help reduce inflammation and protect against chronic disease.

Another low GI potato is the sweet potato. The GI of the sweet potato is 54, which is similar to the GI of the purple potato. This makes sweet potatoes a great option for diabetics.

In any case, you should always remember about the personal digestibility of the product. The glycemic index is just a kind of guideline, which in 90% will help you determine the speed of the sugar jump, however, I have seen more than once cases when any kind of potato goes well with a diabetic.

Does the method of preparation affect the GI of the product?

Yes, it does. For example, the longer you cook, the higher the GI of the final dish will be. There needs to be a balance to be found here. For example, I cook buckwheat for no more than 20-25 minutes. Some just steam and put on the night – a bunch of ways. In my opinion, the experience is most affected by frying, so try to avoid it.

Do you eat potatoes?

At the moment it is not in my diet. I am not really a fan of this product, so when I made my own menu, I would not include potatoes in it.
Basically, my carbohydrates are cereals (barley, buckwheat, oatmeal) and vegetables. There is no problem to add potatoes to the diet, I just don’t see the need for it.

Do you eat potatoes? What variety do you choose? How does it affect your sugars?

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shke. The harm from an excess of nitrates will outweigh all the benefits of this product.

Young potatoes came to our stores from the southern regions. Many people eat it and praise it. Others believe that it is harmful – in particular, in type 2 diabetes. Still others believe that it must be prepared in a special way, otherwise the money is wasted … But how are things really?

About diabetes

Any potato, regardless of its age, is harmful or beneficial for a diabetic, depending on how it is cooked. And the point here is this. Potato tubers are rich in starch, which is one of the carbohydrates that is very useful for diabetics. They are absorbed slowly in the intestines, enter the bloodstream for a long time and increase sugar in it relatively slightly. And now attention!

Starch significantly changes its properties depending on cooking. Therefore, the sugar-increasing effect of different potato dishes is significantly different. Mashed potatoes, and even more so cooked in oil, not water, are one of the most dangerous foods for diabetics. It raises blood sugar in the same way as honey and coca-cola. And boiled potatoes, especially young ones, are among the most useful foods. Its effect on blood glucose is comparable to sugar-free fruit juices or bran bread. The advantages of “young tubers” for diabetics are this. Although there is less starch in them than in old potatoes, on the other hand, early potatoes are rich in other carbohydrates, which are even more slowly absorbed than starch.

Dangers

Be wary of young potatoes, cabbage, beets, garlic of the new harvest, which are brought to us from the southern countries in April-May! What seems to be a container of benefit can harm. They are “expelled” in a hurry, as a rule, due to shock doses of fertilizers. Therefore, in early spring vegetables, nitrates are usually higher than in those left from the last harvest. In addition, due to the lack of sun and heat, root crops and heads of cabbage do not get many vitamins. So I do not advise you to fight spring beriberi with the help of such vegetables.

So, having weighed the “pros” and “cons” of the May potato, experts do not recommend using it for diabetics, as well as for other patients with chronic diseases, as well as for pregnant and lactating women. The harm from an excess of nitrates will outweigh all the benefits of such a product. By the way, much more useful and safe sources of “spring vitamins” are our first May greens: dill, parsley, onion, nettle, dandelion, spinach and other plants. As for the imported young potatoes at the end of spring, experts recommend waiting for the one that will bring the harvest of our middle zone in late July-August.

Simple recipes to reduce nitrate levels in new potatoes even further. Potatoes have the most nitrates in their skins. But since the most useful substances of these root crops are concentrated close to it, it must be scraped off as carefully as possible. Better yet, wash the tubers well. However, young potatoes can also be boiled in their skins if you have taken several “anti-nitrate measures”.

1. Store new potatoes in the refrigerator, as at low temperatures it is impossible to convert nitrates into more toxic substances – nitrites.
2. To further reduce the nitrate content of new potatoes by 20-25%, it is enough to soak these vegetables in water for 30-40 minutes before cooking.
3. During the cooking of potatoes, most of the nitrates pass into the water in the first 30-40 minutes, and the tubers lose up to 80% of nitrates during this treatment. However, the longer the potatoes are boiled, the more valuable substances will be transferred to boiling water along with nitrates: vitamins and mineral salts. In a word, take pity on the young potatoes, do not boil them for longer than 30-40 minutes.
4. Eat and drink freshly prepared potato salads and juices. Their long storage at room temperature promotes the reproduction of microflora, which converts nitrates into nitrites. Repeated temperature changes (from the refrigerator to the table and back) will only intensify this process.
5. For potato salads, it is better to use vegetable oil rather than mayonnaise and sour cream. In these additives, if such dishes are not put in the refrigerator in time, the microflora actively develops.

Young potatoes of the first harvest, appearing on Ukrainian shelves in late spring, are usually small, condescendingly called “peas” by buyers. But how useful is it! Although there is less starch in it than in the old one, it is more saturated with bioflavonoids, which strengthen the walls of blood vessels, and most importantly, with vitamin C, as well as from groups B and PP. And the younger the tuber, the more it contains trace elements, especially magnesium, calcium, zinc, and iron.

Potato proteins, in comparison with other vegetables, are the most complete. They contain all the essential amino acids. That is, potato proteins are very similar to animals. Before cooking, young and old potatoes contain about the same amount of protein in terms of quantity and quality.