Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/red-potato

RED Potato

CARBS

26g

PROTEINS

FATS

0.1g

Red potatoes are high in carbohydrates and can cause significant blood sugar spikes, making them less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: 89

Glycemic Load: 25

Fiber: 2.2g

Key Nutrients: Potassium, Vitamin C

Health Impact: Red potatoes have a high glycemic index and load, leading to rapid increases in blood sugar and insulin response, which can be challenging for glucose management in diabetes.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage the rapid glucose rise from consuming red potatoes.

🍽️ Best Paired With (Veg)

Avocado – Rich in healthy fats that can help slow the absorption of carbohydrates, thus aiding in smoother blood sugar control.
Zucchini noodles – Very low in carbs and can serve as a filling base, reducing the overall carbohydrate content of the meal.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein, which helps moderate blood sugar spikes when paired with lower-carb vegetables instead of potatoes.
Salmon – Contains omega-3 fatty acids and protein, supporting overall health and helping to stabilize blood sugar levels.

🥄 Smart Substitutes

Cauliflower – Lower in carbs and can be mashed or riced to mimic the texture of potatoes with significantly less impact on blood sugar levels.
Turnips – Contain fewer carbs and can be roasted or mashed to provide a potato-like texture while helping maintain better glycemic control.
Radishes – Much lower in carbohydrates and can be roasted to offer a satisfying, earthy flavor similar to potatoes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as digestion and absorption are just beginning.
30–60 min: Blood sugar levels may begin to rise depending on individual insulin sensitivity and the portion size of the potato.
2–3 hr: Blood sugar levels may peak and start to decline, depending on the individual's metabolic response and any concurrent foods that slow digestion.

“Many in the low-carb diabetes community find that substituting high-carb staples like potatoes with lower-carb vegetables not only helps in managing blood sugar levels but also aids in sustained weight management and overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation, pair with high-fiber vegetables and healthy fats, and consider using a smaller portion size.

🤔 FAQs about RED Potato

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

Red potatoes are higher in carbs; it's better to choose lower-carb substitutes like cauliflower or turnips to better manage blood sugar levels.

How can I prepare low-carb substitutes to feel more like potatoes?

Try mashing or roasting substitutes like cauliflower or turnips with herbs and spices to enhance their flavor and texture, making them more palatable and potato-like.

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