Potatoes which are rich in starch grow underground and were introduced by Spanish somewhere near 16th century. Let’s read about potato and diabetes…
“That moment when you realize all your friends are gorgeous and you are just a potato.”
Table showing nutritional facts of 100g potatoes
|Carbohydrates||17g (0.8g sugar & 2.2g fibers)|
Glycemic index and Glycemic load (Potato and diabetes)
Although low sugar content, the potatoes have pretty high GI value of 72. The glycemic load of 100g potatoes is 17*72/100 = 12.24 which is again in the medium range.
High GI and GL values even after low sugar content can be attributed to the starch content of potatoes. Starch is just another type of carbohydrate which is broken down into sugar causing high GI and GL values.
With this, the serving size of potatoes should be reduced to below 100g. But, how much exactly? Well, our aim is to bring the glycemic load below 10. Therefore, the serving size for potatoes should be reduced to near or below 80g at which the glycemic load will stand near the value of 10.
Vitamin C 32% of RDA | An experimental study suggests that vitamin C supplementation of 1000mg per day for 6 weeks can cause reduction in blood sugar and lipid levels along with insulin. However, the supplemental dose is almost 17 times the RDA, but increasing the dietary vitamin C intake can help reduce the supplemental dose.Also, as you can see, vitamin C will also help to prevent dyslipidemia which is commonly seen among diabetics.
Vitamin B6 15% of RDA | Deficiency of vitamin B6 leads to reduction in circulating levels of insulin mainly caused by deficiency induced degenerative changes in the beta cells of pancreas which are the insulin secreting cells of the pancreas.
Potassium 12% of RDA | Potassium itself has no role to play directly on diabetes parameters. However, diabetics who have kidney disease need to regulate potassium intake to avoid too much or too less of potassium in the body.
Magnesium 5% of RDA | Please read this article to know the benefits of Magnesium for diabetes affected individuals.
Other: Iron & Calcium
What do you think about potato and diabetes? Should diabetics consume potato? If yes, how much of it do you think is appropriate?