Potatoes are primarily composed of carbohydrates and are made up of potassium, vitamins, and dietary fiber, making them a suitable food for regular consumption. The taste and texture vary greatly depending on the cooking method, increasing their versatility in cooking. Learn about healthy ways to consume potatoes.

 

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

 

Potatoes should be steamed or baked to raise blood sugar levels slowly and to ensure sufficient nutrient intake. However, according to data jointly published by the Rural Development Administration and Kyung Hee University, the glycemic index of steamed potatoes is 93.6, baked potatoes 78.2, French fries 41.5, and potato pancakes 28. Surprisingly, French fries and potato pancakes have low glycemic indices. This is because the fats in the cooking oil slow down digestion, causing blood sugar to rise more gradually and resulting in a lower glycemic index. However, excessive consumption of foods high in fat can increase the risk of cardiovascular diseases and negatively impact health.

When choosing cooking methods for the same food, it is important to check not only the glycemic index but also the glycemic load (GL). Glycemic load is a value that adjusts the glycemic index based on a single serving size. Even foods with a high glycemic index may have little impact on blood sugar if the serving size is small. To calculate the glycemic load, multiply the glycemic index by the amount of carbohydrate consumed and then divide by 100. The glycemic load of potatoes is 10 for French fries, 9.8 for potato pancakes, 8.5 for steamed potatoes, and 7.1 for roasted potatoes. It is better to choose steamed potatoes or roasted potatoes with lower glycemic loads when eating potatoes.

 

When roasting or boiling potatoes, it is better to cook them with the skin on. A research team from the University of Nevada, Las Vegas analyzed 24 patients with diabetes. Half of the participants ate 100 grams of baked potatoes containing 20 grams of carbohydrates with the skin on, while the other half consumed white rice with the same carbohydrate and calorie content for 12 weeks. As a result, participants who ate baked potatoes showed reductions in fasting blood sugar, waist circumference, and resting heart rate compared to the control group. Dietary fiber is concentrated just below the potato skin, and nutrients inside the potato are heat-resistant, so baking preserves nutrients such as vitamin B6, folate, and dietary fiber.

 

Meanwhile, when consuming potatoes as a meal substitute, it is advisable to include other foods to ensure a balanced intake of nutrients such as protein and minerals. Adding vegetables like salad, grilled chicken, or avocado can enhance the flavor of the potatoes while providing protein, fiber, and healthy fats. Maintaining appropriate portion sizes is fundamental.

 

No matter how low your blood sugar level is, consuming too many calories overall is not good for blood sugar management. It is important to eat the recommended amount and engage in appropriate activity to balance the calories consumed and burned. For potatoes, eating three pieces about the size of an egg or six pieces about the size of a thumb is appropriate.

 

============

You know potatoes are carbohydrates, right?

Eat by boiling or grilling and consuming with the skin intact.

 

Effects of blood sugar reduction and waist circumference decrease

It seems to be a diet food.

 

Three of the size of a quail egg... I guess I should eat them in small portions.