Potato stew with meat. Low in carb level.

The potato as a beneficial tuber crop has captured a lot of interest both in the health and agriculture (food security) sector. Its consumption has been increasing daily due to the positive changes in consumption. As a result, potato is the second-best staple food in Kenya and it ranks number three worldwide after maize and wheat.

Due to its nutritional benefits both to sick patients and healthy individuals, potato consumption is projected to increase over time. Potatoes are rich in starch and proteins as well as vitamins B.

Patients suffering from diabetes in stages 1 and 2 are no exception to consuming potatoes and the related products. The truth about potatoes is that they contain starch which is broken down to release sugar when consumed and this can abnormally raise blood sugar levels. As a diabetes patient, to optimize your consumption of potatoes, you must change some habits including the method of preparation of potatoes, ingredients added while preparing and also the potato variety. According to medical health research, it is evident that preparing potatoes in different forms like frying, boiling and baking contains different levels of carbs which is usually broken down by the body to release sugar into the bloodstream. For example;

Here is the carb count of 1/2 cup (75–80 grams) of potatoes prepared in different ways (11Trusted Source):

  • Raw: 11.8 grams
  • Boiled: 15.7 grams
  • Baked: 13.1 grams
  • Microwaved: 18.2 grams
  • Oven-baked fries (10 steak-cut frozen): 17.8 grams
  • Deep-fried: 36.5 grams

From the above analysis, diabetic individuals are required to either bake or boil the potato to get suitable nutrients fit for their health condition. Deep frying potato is harmful to diabetic patients as it can lead to other blood sugar related sicknesses like heart failure, kidney diseases, stroke, nerve damage and loss of vision.

Also to achieve the best as a diabetic, cook the potato faster and avoid over boiling as this increases the level of sugar in the potato. Also, boil the potato without salt and fat additives. Finally, consider consuming the boiled potato with other foodstuffs like proteins to help neutralize the sugar (Glycemic index GI) 

The potato varieties fit for diabetics are NICOLA and CHARISMA. The other common varieties like Shangi and Destiny are also good for the patients but when prepared as per the requirements mentioned above.




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