Download the Full Metabolic Intelligence Report (PDF)
Pomme de terre
CARBS
17g
PROTEINS
2g
FATS
0.1g
Quantity: 100g
Glycemic Index: 78
Glycemic Load: 17
Fiber: 2.2g
Key Nutrients: Potassium, Vitamin C
Health Impact: High carbohydrate content and high glycemic index can lead to rapid increases in blood sugar and insulin response, which may be challenging for glycemic control in diabetes.
💉 Suggested Bolus
If consuming, consider using a dual-wave or extended bolus to manage the delayed blood sugar rise from the high starch content.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helps balance the meal's glycemic load.
- Avocado salad – Rich in healthy fats and fiber, slows down carbohydrate absorption and improves satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides high-quality protein without adding carbs, stabilizing blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supports overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower mash – Lower in carbs and provides a similar texture and flavor profile to mashed potatoes.
- Turnip fries – Lower glycemic index and fewer carbohydrates than potatoes, suitable for roasting or air-frying.
- Jicama sticks – Crunchy and refreshing with a significantly lower carb content, ideal for snacking or as a side.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as digestion and absorption are slow.
- 30–60 min: Moderate rise in blood sugar, depending on portion size and preparation method.
- 2–3 hr: Blood sugar begins to stabilize, especially if consumed with fiber-rich or protein-rich foods.
— BCDF community member
🧠 Lowering Impact Tip
Consume in very small portions with a high-fiber, high-protein meal or consider substituting with lower-carb vegetables like cauliflower.
🤔 FAQs about Pomme de terre
Can I eat potatoes if I am managing my diabetes with a low-carb diet?
It's best to limit high-carb foods like potatoes. Consider low-carb substitutes like cauliflower mash or turnip fries.
How can I make a low-carb meal more filling without adding carbs?
Incorporate more fiber from vegetables and protein from sources like tofu or chicken to increase satiety without adding extra carbs.
Download the Full Metabolic Intelligence Report (PDF)
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