Can diabetics eat potatoes? Yes! Can diabetics eat sweet potatoes? Yep! Does the preparation of potatoes affect how a person’s body deals with the starch of potatoes? Definitely!
Potatoes are high in carbohydrates. That is a fact. However, the method used to prepare them can affect how easily the starch in a potato is accessed. Quick access or fast acting carbs lead to quicker blood sugar spikes than starch that is more resistant.
Unlike the trend to wear a continuous glucose monitor out of curiosity, Milly wears one to monitor her BG numbers because that is necessary information for proper dosing. We regularly logged foods, dosing and numbers even before her Dexcom CGM and T-Slim pump arrived. We are teachers, and any good teacher knows that you tailor your instruction based on the needs of the student. We could do the same thing for Milly by observing patterns.
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So, can diabetics eat potatoes?
As a health conscious family, we had always balanced carbs and protein. An apple and a cheese-stick from the fridge had always been the recommended snack. However, we did not avoid all carbs. We just tended to lean more toward less processed varieties.
Baked potatoes, green beans, chicken and salad, a standard meal at our house, seemed better on blood sugars when re-warmed as leftovers. Noted.
Mashed potatoes, a rather rare occurrence at our house, became more rare because of the accompanying spike. Noted.
Homemade potato salad, a traditional food served by Milly’s grandmother at family meals, barely made a spike. Hmmmmm.
Let the experiments begin!
Since spending our spare time in research became a nightly occurrence, we decided to use Kitchen Chemistry by Guest Hollow in our homeschool. We learned so much about how our bodies process food and how cooking can change things at a molecular level. Then, it was time to put our newfound knowledge to use.
Basically we discovered, through trial and error, that potato salad worked remarkably well. We looked into the reasons behind that fact and discovered the secret was in the change in the potato. By cooking and cooling them before reheating or serving, the starch in the potato became more resistant.
Resistant starch became a point of interest, so we experimented to observe the spikes that followed eating. A small baked potato cooked in the exact same manner caused vastly different numbers when served at lunch rather than dinner. At first, we though it could be due to differing carb factors and insulin sensitivity at different times of day.
However, a baked potato cooked for lunch caused a higher spike than when it was refrigerated and served at dinner. The same was true when we cooked one for dinner and served the leftovers the following day for lunch. So, the difference had to be in the refrigeration.
Potatoes as an ingredient
Mashed, potato salad, baked and roasted…we use the basic recipe for Quick Microwaved Potatoes as the basis for each of those versions. By creating more resistant starch, one of Milly’s favorite comfort foods came back to the table.
Peeling potatoes while they are still warm from cooking is also so easy. Just gently pull the skin off while the potato is warm for an easy ingredient to use in a more complex recipe.
Cauliflower as a replacement ingredient is always an option, and we regularly roast, bake, broil and steam it as a side dish or as an ingredient to replace potatoes. However, this hack is a great help when you simply need to stick with a recipe you know and make it more accessible.
Quick Microwaved Baked Potatoes
Equipment
- Microwave
- Fork
Ingredients
- 4 Potatoes
Instructions
- Thoroughly wash potatoes.4 Potatoes
- Use fork to pierce potatoes on each side.
- Place potatoes in the microwave in a circle.4 Potatoes
- Cook for approximately 10 minutes.
- Gently press the side of each potato for firmness. Cook for additional increments of 2-3 minutes until potatoes are soft to the touch.
- OPTION 1: Refrigerate potatoes to use in a recipe or rewarm for a meal later.
- OPTION 2: Peel potatoes easily by using a case knife to remove peel and refrigerate to use in a recipe or rewarm later.
Very informative. Thanks
We’re glad we could help!
This is some of the most interesting nutritional info I have read. Thank you. I read a lot about nutrition and did not know this!
I’m glad we could help! Thanks for reading and commenting!