(Blood sugar) I ate ‘this’ instead of rice, and my blood sugar and waist circumference decreased… What is it?

Potatoes are a food suitable for eating as a staple food as they are mainly composed of carbohydrates and are also composed of potassium, vitamins, and dietary fiber. . The flavor and texture vary greatly depending on the cooking method, making potatoes highly versatile in cooking. Let's learn about healthy ways to consume potatoes.

 

According to the Rural Development Administration's Food and Nutritional Analysis Table, potatoes contain 55 kcal, 15.3 g of carbohydrates, and 3 g of protein per 100 g. A single potato contains over 800 mg of potassium and is rich in dietary fiber, vitamin B, and vitamin C, making it nutritionally beneficial.

 

Potatoes should be steamed or baked to slowly raise blood sugar levels and provide sufficient nutrients. However, according to data jointly published by the Rural Development Administration and Kyung Hee University, the glycemic index of steamed potatoes is 93.6, that of baked potatoes is 78.2, that of French fries is 41.5, and that of potato pancakes is 28. Surprisingly, the glycemic index of French fries and potato pancakes is low. This is because the fat in the oil used in cooking slows down digestion, slowly raising blood sugar levels and resulting in a low glycemic index. However, excessive consumption of foods with high fat content is not good for your health, as it increases the risk of developing cardiovascular disease.

When choosing a cooking method for the same food, it's important to check not only the glycemic index but also the glycemic load (GL). The GL is a figure that adjusts the glycemic index for a single serving. It's designed to help foods with a high GI not significantly impact blood sugar levels if consumed in small portions. Simply multiply the GI by the amount of carbohydrates consumed and divide by 100. The GL for potatoes is 10 for French fries, 9.8 for potato pancakes, 8.5 for steamed potatoes, and 7.1 for baked potatoes. This is why it's better to choose lower-GI options like steamed or baked potatoes when eating potatoes.

 

When baking or steaming potatoes, it is best to cook them with the skin on. . A research team at the University of Nevada, Las Vegas, USA analyzed 24 diabetic patients. Half of the participants ate 100g of baked potatoes containing 20g of carbohydrates with the skin on, while the rest ate white rice with the same carbohydrate and calorie content for 12 weeks. As a result, the participants who ate the baked potatoes had lower fasting blood sugar levels, waist circumference, and resting heart rate than the control group. Dietary fiber is concentrated just under the potato skin, and the nutrients inside the potato are heat-resistant, so even when cooked by baking, they are rich in nutrients such as vitamin B6, folic acid, and dietary fiber.

 

one side, When eating potatoes as a meal replacement, it's best to pair them with other foods to ensure a balanced intake of protein, minerals, and other nutrients. Adding vegetables like salads, grilled chicken, or avocado can enhance the flavor of the potatoes while also providing protein, fiber, and healthy fats. Maintaining appropriate intake is crucial.

 

Even with a low glycemic load, a high total calorie intake is detrimental to blood sugar control. It's important to maintain a balance between calories consumed and calories burned by consuming the recommended amount and exercising appropriately. It is appropriate to eat three eggs-sized potatoes or six thumb-sized potatoes per meal.

 

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Potatoes are known as carbohydrates.

Steamed or baked, eaten with the skin on.

 

Blood sugar and waist circumference reduction effects

It's a diet food.

 

3 pieces the size of a walnut... You have to eat them small.