Red potatoes have resistant starch....and are higher in nutrients than other potatoes. Eaten with the skins on provides fiber. Even a serving of cold potato salad may be okay as when potatoes are chilled as in a salad it changes the chemistry of the starch and gives it a slower glycemic response.
I mix the red potatoes with cauliflower when I mash them to lower the glycemic response and add a little plain yogurt. Red potatoes seem creamier to me also. I microwave two small red potatoes and it does not affect my blood sugar. Of course test after to see your response as all diabetics are different.
I also skip bananas as the longer they sit around the more sugar they have. I stick with berries as they have the least impact on blood sugar. Granny Apples also as the glycemic load of apples depends on their size and sweetness...the tarter kind such as Granny Smith and Jonathon apples have lower numbers. True...check it out! Add a tad of Peanut Butter on top of the apple and it will squash any hunger. Skippy has a new dark chocolate peanut butter with on 6 sugars for two tablespoons. Taste good on top of a granny apple to me. Maybe try that.
some other good info.....
Brown rice and barley have resistant starches.....chickpeas, black eyed peas, lentils black beans, butter beans, cannellini beans, kidney beans, soy beans, split peas, navy and pinto beans...they are slow digesting and help keep you full
Some wild rice in your diet may help..... it has less calories than brown rice, fewer carbs than brown rice, more fiber and higher in protein and should fill you up quicker. Maybe try Eden Wild Rice. Barley as well can help keep you full.
Rye bread is another good choice as it too digests slowly and the sugars in rye flour are absorbed into your bloodstream much more slowly....pure rye is usually hard to get and rye does have some wheat in it, but again it may be better because of the way the sugars get absorbed into your blood.
Thanks Russell. I think I am understanding more. I did know about balancing with proteins and fats. Didn't really know about the hunger indicating how your body absorbs the carbs. That is nice to know. I will have to check the next time I eat potatoes what they do to my BG. They actually keep me fuller than other carbs (I can go most of the day on potatoes, but apples make me hungry -- I am strange, I know).
I eat low carb because high glycemic carbs cause me to binge. They cause my blood sugars to rise quickly, and then crash, making me hungry 7-8 times a day. So by manipulating blood sugar with GI, I control my hunger. That is about the only reason I pay attention to GI.
So I choose 1/2 an apple, or berries for fruit, instead of a banana.
Another trade-off you could make here is a yam ( 54 ) or sweet potato ( 70 )instead of a potato ( 82 ). Another option is pasta.. Fettucine is a 32, macaroni a 47.
Personally I avoid all of them, but if you do choose to eat a higher GI food, just mix it with other food. A serving of fettucini, cooked in olive oil, 4 ozs of chicken, and with 3-4 servings of veggies, will not be as big of a problem. Just like with the potato, you can add stuff to each meal.
Unless you plan on just eating a plain potato and nothing else, then you have to consider the whole meal. That being said, if the potato causes you to binge, or become hungry, then you have the EXTRA food to consider, especially if it leads to Taco Bell for 4th meal.
In the end, the Glycemic Index is a tool. You should stop and look at the fact that a raw potato has a GI of 111 or that a bagel is at 95, as well as that by boiling, you drop the GI, and what you can add to bring the average GI down. Fat and protein can be added.
Meanwhile Coca-Cola sits at 63, but if you try to add fat and protein, you will not be happy..lol, not to mention that there is no nutritional benefit to pop, while there is in a potato. So there are multiple factors that should go into choosing foods you eat, as well as how you eat them, but don't turn your kitchen into a laboratory.
Eat a potato, and see how you feel in 2 hours. Are you hungry? If you are full till your next scheduled meal, I doubt potatoes are a problem.
The Glycemic Index is a great tool to look for culprits, when you are having binges, or suffering from cravings. Rising blood sugars, and Insulin releases dropping it rapidly again, is just your body working correctly. This is a reason to eat balanced meals. The fettucini in my example dish, will still be digested, and turned into glucose, and burned up quickly, but the veggies will digest a bit slower, and when the fettucini glucose is gone, you will still have glucose from the veggies, so your blood sugar won't crash, causing hunger, and protein will digest eventually, giving you some too. Fat doesn't really cause a glucose response, but does help us feel full. This all happens at the same time, so it isn't like you are using individual glucose from different foods, one at a time, and then the next, but it does mean that you will keep blood sugars from dropping too low, by eating a mixture of foods with differing digestion rates. Fiber will also have an effect.
The goal isn't to eat low GI foods, it is to feel full, so we eat the proper amount of calories. Eating low GI foods is a much easier way to maintain control, with little work, which is why I do so, but you can eat some higher GI foods, and make it work, it just takes more planning.
I try to avoid most foods that can be made into alcohols. These also tend to be sugary, starchy, high glycemic foods. Potato, carrots, beets, rice, milk, honey, and grapes. I do have apples every so often, but we are going to have some starch, and some sugar in our diets. So just know how the food will affect you, and them make choices, and see how they affect you personally, and then make final decisions.
As a diabetic, I need to be a bit more strict than the average person, but each of us needs to find a balance between health benefit, and restriction, so while this may be a good tool to use, if it is used too much, it may just make you diet a chore. Just like choosing to run 3 hours a day, if used too much, it can do more harm than good.
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Thanks Becky. I rarely eat potatoes but your explanation totally made sense.
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I'll just add two things to confuse you even more:
The type of potato also matters. The traditional baking potato probably has more starch to begin with than the traditional boiling potato, and some varieties may be yet higher or lower. So that will affect GI.
And then there's also another measure -- glycemic resistance? glycemic availability? soemthing like that, sorry I'm short on time to look it up -- that measures to what extent the carbohydrates are actually available to the body. Sugars bound with fiber, for instance, are thought to be less readily available and maybe not to affect blood sugar so much. So you get something like a beet, which is sky high on GI but pretty low on this other measure.
And of course different people are going to react differently on top of all this.
Dear FANCY-- Thanks for the additional info. I assume you are working with a Certified Diabetes Educator? I assume you are on a carbohydrate controlled diet; and then when blood sugar is still going too high---you are looking at the GI of your carbohydrate food choices to see if this can bring improvement? This is usually the plan for improved blood sugar control.
All my best with your follow up!!
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7,793 3/13/14 1:52 A
Here's another item to consider: study "resistant starch foods."
Thanks, Becky. That is what I was wondering if was happening (the starch and adding ingredients in the mashed). I'm not looking at the weight loss portion at this point, but the blood sugar control, but my current attempts to lower blood sugar (will see how it is working next week) is helping with the weight loss.
The Glycemic Index (GI) is a tool (than contains several imperfections). In fact, research shows that the GI is not a reliable tool to use for weight loss.
It can be a tool used for blood sugar control with diabetes. But the first line of control is following a carbohydrate controlled diet; then if someone is still experiencing "high" readings, it may be beneficial to see if certain foods because of its GI may need a little tweaking in the diet for better blood sugar control.
To answer the question about the baked vs mashed potato....realize that the soaking/boiling in water removes starch and the adding of butter in the mashed potatoes "all" affects the GI.
I haven't been having potatoes very often lately. I made some of the roast that I found a recipe for, though, and it was either that plain or some potatoes with it. I didn't really want it plain, so thought I would just have a small serving of potatoes, but I couldn't get the small amount. It was just an accident that I saw the GI on them because I wasn't looking for it. It totally confused me, though.
I found where the list you wrote out was and it said it was from Diabetes Care Journal, but that is where I had all the trouble. Then there were a couple links I tried that went to something completely different, like diabetic nerve pain instead of glycemic index. I already know about that. When I use Google it always brings up things that are completely unrelated to what I am looking for.
Thanks. Trying to look anything up on my computer seems to be a big confusion. Each site I opened (that would actually open to something) had a different amount for everything. I tried looking for the site with the different potatoes listed (I did find the partial list) and got sent to another search site that had a bunch more search sites to go to. Every time you go to one of them it sends you to another search site, so my better way to do anything is to ask here and see if anyone knows. Maybe I will just stick with trying to eat low carbs without any thought of what the GI might change.
it's partially that other, lower gi foods are added to the potato when you mash it. the other thing is that there is more potato in baked potato than mashed potato. erm... let's say you take 100 g of potato, which is close to 100 cals. if you mash it, you're not going to lose much water weight and you're going to add in those lower gi foods. boiling a potato doesn't really change the calories of it, and if it does, the added water brings down the calorie count because there is less watery potato in 100 grams of potato. but baking does the opposite. 100 g of raw potato bakes down to like 80g. so in order to start with 100 g of baked potato you need to start with 120 g of raw potato. so 100 g of mashed potato not only includes watery, fewer calorie potato but it also includes lower gi foods which are not potato. so maybe 75% of what's in there is potato. but baking the potato concentrates the potato if you will. baking it means that it's all potato and a lot of the water has been cooked out, thus meaning there is even more potato in the sample size. if you're starting out with 100 grams of potato, it doesn't really matter which way you cook it. but if you're going by 100 grams of boiled or 100 grams of baked, the boiled will be lower gi because it required less potato than the baked did for the same 100 gram sample.
Oh, that looks even more confusing. The ice cream has a lower GI than the potatoes. I wonder how the carb control one from Breyers is rated (can't remember the exact name).
I wouldn't be able to tell what the russet potatoes here are. We have Idaho or Colorado or else they only say they are from the U.S. (I think they might be Colorado ones, but not sure. That is definitely a difference between the different ones, though. Is there a sight that has which ones have which GI somewhere?
One thing that I do like is that although the apple has the most carb content, it has a low GI rating. At least that helps me when I ate an apple the other day.
Baked Ontario, white, baked in skin (Canada) 60 Russet, baked without fat 56 Russet, baked without fat, 45–60 min 78 Russet, baked without fat 94 Russet, baked without fat 111
Boiled Desiree, peeled, boiled 35 min 101 ± 15 Nardine 70 ± 17 Ontario, white, peeled, cut into cubes, 58 Pontiac, peeled, boiled whole for 30 min 56 Pontiac, peeled, boiled 35 min 88 ± 9 Prince Edward Island, peeled, cubed, boiled in salted water 15 min, 63 Sebago, peeled, boiled 35 min 87 ± 7 Boiled or cooked, white or type NS 24
Does anyone know why a baked potato has a higher glycemic index than mashed potatoes? Does it have to do with starch lost in the water when making mashed or with the stuff that is added?
I know that mainly one just counts the carbs and I thought if I got a potato to cook rather than the boxed it would be helpful because I can't get the boxed down to the amount I want. Then I read that the glycemic index was higher in the baked. Would it be better to boil the potato rather than bake it if I am eating something that would normally have potatoes with it (or otherwise be on bread)?
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