Medium Potato — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/papas

papas

CARBS

17g

PROTEINS

FATS

0.1g

Papas, or potatoes, are high in carbohydrates and not advisable for a low-carb diabetes management diet.

Quantity: 100g

Glycemic Index: 78

Glycemic Load: 17

Fiber: 2.2g

Key Nutrients: Vitamin C, potassium

Health Impact: High glycemic index and load can lead to significant blood sugar spikes, requiring careful insulin management.

💉 Suggested Bolus

Pre-bolus 15-20 minutes before eating to match insulin action with the rise in blood glucose.

🍽️ Best Paired With (Veg)

Grilled portobello mushrooms – Low in carbohydrates and can provide a satisfying texture and umami flavor.
Zucchini noodles – Very low in carbs and can be a filling, nutritious substitute for pasta or other high-carb sides.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein and does not contribute to blood sugar spikes, supporting stable glucose levels.
Pan-seared salmon – Rich in omega-3 fatty acids and low in carbs, promoting heart health without impacting blood sugar significantly.

🥄 Smart Substitutes

Cauliflower mash – Offers a similar texture with significantly fewer carbs, helping to maintain stable blood glucose levels.
Roasted radishes – Lower in carbs and can mimic the texture of roasted potatoes when cooked, reducing blood sugar spikes.
Turnip fries – A crunchy, low-carb alternative to potato fries, helping to minimize post-meal glucose increases.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as digestion and absorption are minimal in this timeframe.
30–60 min: Blood sugar may begin to rise if traditional potatoes were consumed, due to their high carb content.
2–3 hr: Blood sugar peaks and begins to stabilize, especially if a low-carb substitute was used in place of potatoes.

“Many in the low-carb community find that replacing high-carb staples like potatoes with vegetables like cauliflower or radishes not only helps manage blood sugar but also enhances overall meal satisfaction without the feeling of deprivation.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about papas

Can I ever eat potatoes if I am managing diabetes with a low-carb diet?

It's best to limit high-carb foods like potatoes. Opt for low-carb substitutes like cauliflower mash or turnip fries to better manage your blood sugar levels.

How do I handle cravings for potatoes?

Try satisfying these cravings with low-carb alternatives that mimic the texture and flavor of potatoes, such as roasted radishes or cauliflower mash.

Have a question about papas or any other topic related to diabetes?

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