Potatoes
CARBS
17g
PROTEINS
2g
FATS
0.1g
Quantity: 100g
Glycemic Index: 80
Glycemic Load: 21
Fiber: 2.2g
Key Nutrients: Vitamin C, potassium
Health Impact: Potatoes have a high glycemic index and load, leading to rapid blood sugar spikes and increased insulin response.
💉 Suggested Bolus
Consider portion control and pairing with foods that have a lower glycemic index.
🍽️ Best Paired With (Veg)
- Grilled Portobello Mushrooms – Low in carbs and can provide a meaty texture
- Zucchini Noodles – Low-carb alternative to pasta
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein option with minimal impact on blood sugar
- Salmon Fillet – Healthy fats and protein without spiking blood sugar
🥄 Smart Substitutes
- Cauliflower – Low in carbs and can be mashed or roasted as a potato substitute
- Turnips – Lower in carbs and can be roasted or used in stews
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar may still be elevated
— BCDF community member
🧠 Lowering Impact Tip
Pair with protein and fiber-rich foods to slow down digestion.
🤔 FAQs about Potatoes
Can I still enjoy a baked potato occasionally?
It's best to limit high-carb foods like potatoes to special occasions and opt for lower-carb substitutes in daily meals for better blood sugar control.
Are sweet potatoes a better option than regular potatoes for diabetes?
While sweet potatoes have more fiber and nutrients, they still contain carbs that can impact blood sugar. It's advisable to consume them in moderation and pair them with protein and healthy fats.
Have a question about Potatoes or any other topic related to diabetes?
From the blog
Empowering the diabetes community with expert insights, support, and resources.