Health

Diabetics should eat potatoes? – VnExpress


Potatoes are rich in starch, but people with diabetes can eat this tuber by steaming, boiling, combined with foods with a low glycemic index to balance.

The American Diabetes Association (ADA) recommends that starchy vegetables like potatoes can be added to a healthy diet. Many people think that people with diabetes should avoid potatoes and other starchy foods because they have a high glycemic index (GI). GI is an indicator of the rate at which blood sugar rises after eating a carbohydrate-containing food. According to the American Diabetes Association, this is a misconception as some potatoes have a high GI of around 77-87 (depending on how they are prepared) but other factors can balance the glycemic index of the food. this.

Eating foods with a low or moderate GI can help control blood sugar. However, GI is not the only indicator of a food’s impact on blood sugar. Glycemic load (GL) represents the amount of glucose entering the bloodstream. Therefore, people with diabetes must be aware of consuming high GI foods, but portion management and processing methods can help reduce their impact on blood sugar.

When choosing foods with a high GI like potatoes, combine them with foods with a low GI. Eating potatoes along with low GI foods provides fiber, lean protein, and healthy fats to balance out the nutritional benefits of the meal. Eating foods rich in fiber also helps moderate blood sugar levels and increases feelings of fullness. Low GI foods can be other non-starchy vegetables.

Diets for diabetics should include plenty of non-starchy vegetables that fill 1/2 of the plate like broccoli, cauliflower, carrots, tomatoes, spinach and other green leafy vegetables. Starchy and lean protein options should make up only 1/4 of the plate.

Potatoes contain a lot of starch. Image: Freepik.

The second aspect to consider when choosing starchy foods is the cooking method. Deep fried potatoes (tallow, other fats) increase the saturated fat and trans fat content. This increases the risk of heart disease, especially in people with diabetes, who are at high risk for cardiovascular disease.

Fat is also high in calories. To reduce the effects of diabetes, potatoes need to be cooked in a way that cuts down on fat and calories. Recipes that meet this requirement are boiled, steamed, salad (with low-fat mayonnaise and no added sugar) or microwaved without adding other ingredients. Boiled and steamed potatoes are both rich in vitamins, minerals and fiber, but very low in fat, sugar, and salt.

Cooking methods can affect the GI and nutritional content of potatoes. For example, whole potatoes have a lower GI than mashed or diced potatoes. Letting the potato cool for poorer digestion can lower the GI. Eating potatoes with the skin on can provide up to 50% more fiber than peeled potatoes. The phenolic compounds contained in the peel of this root vegetable have antioxidant properties that are beneficial to health.

Carisma potatoes (a type of white potato) have a lower GI. In addition, sweet potatoes are also another starchy food that is good for people with diabetes because it has a low GI, provides calcium, vitamin A and contains more fiber than regular white potatoes.

Mai Cat
(Follow Medical News Today)

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