Many have wondered how to lower blood sugar simply by eating potatoes. These tubers are characterized by a considerable amount of starch: although they are vegetables, from a nutritional point of view they are more similar to cereals. But let’s analyze the question better.
Potatoes and blood sugar
The potato is one of the most eaten foods within our nation. Cooked in many ways, let’s find out what its glycemic index is and how we can cook it to keep blood sugar low. First of all we must say that potatoes can be consumed if present in your diet without exceeding in frequency and quantity as a substitute for bread, pasta and rice and in combination with a protein source after an abundant portion of vegetables. The fact is that for the same calories they give greater satiety than bread and pasta.
As for the potatoes, it varies according to the type of cooking: for example, if I cook them in the oven, they will have an index equal to 95; if I purée them it will be 80; if they are cooked with the peel they will have 70 while if I remove the peel their index will be 65. As for the glycemic index in french fries we do not know the precise number, certainly they will have a more massive GI but they are rich in fats and therefore it is necessary to limit their consumption to avoid problems with blood sugar.
How to lower the glycemic index in potatoes?
The solution is very simple, you have to follow some steps. In the meantime, you should choose new potatoes and not old ones, since the latter are usually more floury and rich in starch. They should be loved. It is recommended to eat them with the peel that is rich in fiber and above all it is recommended to eat them cold: the starch that composes them, during cooling, becomes less soluble and therefore less available making them less impact on blood sugar levels.
But how to demix the potatoes?
Meanwhile, for those who follow a low glycemic index diet and for those who are diabetic, it is useful to deamidate the potatoes just follow some steps such as peel them, cut them into small pieces and leave them to soak in a bowl with cold water inside and reach. in the fridge for at least 12 hours. Then you simply need to rinse them under running water before using them. We add, however, that the dehydration can vary the cooking times of the potatoes: a valid and quick alternative would seem to be vacuum-packed pre-cooked potatoes at the supermarket refrigerated counter, to be washed or baked in the oven.