What happens when the staple food item of India – the diabetes capital of the world – becomes a restricted one for those suffering from Diabetes? Yes, you guessed it right. But no, you don’t have to cross out potatoes from your diabetic diet list just as yet.
Potatoes come in all shapes, sizes and forms possible – from chips to potato salad, from fries to baked form – and all have varying nutritional value. As part of the diabetic diet, potatoes have been considered as being high in carbohydrates and glycemic index. Let us look at some common myths:
- Potatoes Instantly Increase Your Blood Sugar
Potato is full of starch which slowly breaks into sugar, raising doubts about its consumption as a diabetic food item. But don’t forget potato is also extremely rich in dietary fiber, vitamin C, B6 and potassium and above all free of fat and cholesterol. So if the fat content of your diet is already high, the carbs in potatoes will obviously lead to sugar level increase. The diet for a diabetic patient should consist of low fat foods that help improve your carbohydrate tolerance, allowing you to eat potatoes without affecting your blood glucose.
- Potatoes Are Risky Due to High Glycemic Index
This is primarily influenced by the way potato is cooked rather than some natural contents present in potatoes. While baking, boiling and roasting potatoes keeps its nutritional value intact along with making it a healthy food, deep frying increases the fat content apart from its glycemic index.
- The Starch Present in Potatoes is Bad For You
Included in the list of foods that control diabetes, potato is actually healthy for diabetics as it provides long-lasting drip release of glucose in your blood which in turn helps in maintaining constant energy supply to your tissues throughout the day.
- Potatoes Are not Rich in Micronutrients
Micro-nutrients primarily refer to the following content:
water, antioxidants, vitamins, fiber and minerals
Potatoes are rich in all of these and contain large amounts of vitamins A, C and E. These vitamins perform all essential functions in your body like protecting against aging, aiding skin repair, maintaining optimal liver health, and releasing rich amounts of antioxidants in your body.
- Potatoes Give a Food Overloading Sensation
Well, a lot has to do with the quantity of course. Potatoes are full of fiber and all other essential nutrients and hence keep you full for long periods of time, without increasing your sugar levels. The key is to eat in small amount once a day and balance by keeping your overall fat content low.
Regular blood glucose monitoring is the key to analyzing the diet changes required to lead a healthy life. It will also help you maintain healthy blood sugar levels and exercise regularly to stay fit and take charge of diabetes in your hands.