Myths about foods people with diabetes should eat or not eat are numerous. Potatoes are one of these foods that have gotten a very bad wrap, and because potatoes are known to be a “starchy” vegetable (and break down into sugar), it is believed by many misinformed people that they should be completely avoided in those with diabetes. This couldn’t be further from the truth!
- The potato is fat-free, cholesterol-free, high in vitamin C, and high in potassium, and a good source of vitamin B6 and dietary fiber.
- An average 5.3 oz potato with the skin contains 45% of the daily value for vitamin C, 620 mg potassium (comparable to bananas, spinach and broccoli), trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron and zinc. This nutrient power-house contains only 110 calories, no fat or cholesterol, 16 mg of sodium, 24 grams of carbohydrate, 2 grams of fiber and 3 grams of protein.
- A ½ cup serving of potatoes is considered one carbohydrate choice (15 grams) in the diabetes meal-planning world. Think of a “computer-mouse” as one-serving size of a whole baked potato (1/4 of a large potato).
The Sweet Potato
- The sweet potato is rich in beta-carotene (a form of vitamin A). The body converts the beta-carotene in one serving of sweet potatoes to more than twice the daily requirement of vitamin A. Beta-carotene is a powerful cancer fighter that also reduces blood cholesterol. In plants, beta-carotene serves to protect leaves and stems from the ravages of sunlight and other environmental threats. In humans, these same compounds help block cancer formation, and also protect against arthritis and other degenerative diseases. In addition, sweet potatoes provide nearly as much vitamin E as do fatty nuts and seeds, and provide a nice dose of vitamin C and iron.
- An average 5.3 oz baked sweet potato with the skin contains 135 calories, no fat or cholesterol, 54 mg of sodium, 5 grams of fiber and 3 grams of protein.
- A ½ cup serving of sweet potatoes is considered one carbohydrate choice (15 grams) in the diabetes meal-planning world.
With the amazing quality nutrient content of both regular and sweet potatoes, does this sound like food that should be avoided in people with diabetes or in anyone for that matter? Absolutely not!
Potatoes are nutrient power-houses. They are complex carbohydrates that provide a sustained source of energy, which people with diabetes require just like everyone else. However, what should be avoided in people with diabetes or in people who want to avoid becoming overweight or obese or developing diabetes, is excess amounts and excess ingredients added to the potatoes. Potatoes only become unhealthy when they are eaten in too large of a quantity, are fried, or are bathed in other unhealthy foods like margarine, non-organic butter, cheeses and cream, or marshmallows.
Potatoes can easily fit into a diabetes meal plan, but the amount depends on your individual carbohydrate allowance. It’s very important that you consult with your healthcare provider and your registered dietitian to determine just what your individual carbohydrate requirements are at each meal or snack. Generally, a good rule of thumb is no more than 15 grams of a carbohydrate source at a snack, 15 to 30 grams at a meal for women and 30 to 45 grams at a meal for men, but these are only estimates. Your needs will vary. The amount of carbohydrates you eat will also depend on the other components of your meal. You may even consider extending a dish, such as creamed or mashed potatotes, with another great vegetable, steamed cauliflower. This will cut the carbohydrate content even more and allow you a greater serving without sacrificing taste. Try it—it is really delicious, as well as nutritious.
Like all foods eaten by people with diabetes, it’s important to see how individually you react to different foods and meals. It is desired that people with diabetes test their blood glucose with a glucometer several times a day. Two hours after a meal, it is desired that the blood glucose be less than 140 mg/dL. If it is greater than this, you should contact your healthcare provider and/or registered dietitian, to find out how you can get better glucose control through improved meal planning, increased activity, and/or adjustments in your diabetes medications.