Potatoes are not bad, but the way you eat them determines the impact on blood sugar
Potatoes are one of the most popular foods in the world, providing vitamin C, potassium, fiber and many essential nutrients. However, this is also a vegetable that contains a lot of starch, so it can increase blood sugar levels after meals if consumed in large quantities or processed inappropriately.
After eating, carbohydrates in potatoes are broken down into glucose to provide energy for the body. This process causes blood sugar to rise, especially for people with pre-diabetes or diabetes.
A notable factor is that the glycemic index of potatoes is not fixed but changes by variety and processing method. For example, Nicola potatoes have a glycemic index of about 55, while Russet potatoes can exceed 100. Studies also show that baked or microwave-processed potatoes often have a lower glycemic index than boiled potatoes.
According to Dr. Nicola Guess - a nutritionist at Oxford University (UK) - the important thing is not to completely eliminate potatoes but to control portion sizes and combine foods reasonably. She believes that when eaten with protein and fiber-rich foods, the rate of glucose absorption will be slower, contributing to stabilizing blood sugar after meals.
Eat regularly and combine reasonably to reduce the risk of diabetes
A positive point is that potatoes after being cooked and then cooled will produce more resistant starch. This is a form of carbohydrate that is not completely broken down into glucose in the small intestine, thereby reducing post-eating hyperglycemia. Some studies have noted that people who eat frozen potatoes have lower blood sugar and insulin levels than those who eat freshly cooked potatoes.
Conversely, regular consumption of a lot of french fries is associated with a higher risk of type 2 diabetes. Studies show that by adding three servings of french fries per week, the risk of the disease can increase by about 20%. Meanwhile, replacing them with whole grains helps significantly reduce this risk.
Experts recommend that adults eat about 100 grams of potatoes per day or less, and prioritize steaming, grilling or cooling after cooking. Combining potatoes with fish, lean meat, eggs, beans and green vegetables is also a solution to help control blood sugar more effectively while ensuring nutritional value.
