Potato — The “Villain” In Diabetes

Dr.ANUPA BASNET Clinical Nutritionist and Counsellor

“They say nothing is bad per se; it is the form in which we consume it that makes it so.” The same holds true for potatoes. It is a common belief that diabetics should avoid potatoes, but in reality, this is a myth. Potatoes, by themselves, have nothing to do with diabetes. However, diabetics should avoid a high-carbohydrate diet. At the same time, their diet should definitely contain about 60% of total calorie intake from carbohydrates to provide energy for daily activities.

Now let us talk about potatoes. Firstly, they belong to the nightshade family, scientifically called Solanaceae, and contain natural compounds like alkaloids. Vegetables belonging to the nightshade family include the following:

• Potato (Solanum tuberosum)
• Tomato (Solanum lycopersicum)
• Eggplant/Brinjal (Solanum melongena)
• Chilli peppers (Capsicum species)

In fact, potatoes have a very bad reputation when it comes to diabetes, but let us first understand their nutritional value. Contrary to popular belief, potatoes are a low-calorie vegetable. The high calorie content usually comes from the oil or fat in which they are fried.

What are their beneficial effects?

1. Apart from being a source of carbohydrates, potatoes also provide a small amount of protein (250 grams of potato provides modest protein content).
2. They are beneficial for high blood pressure as they are rich in magnesium and potassium.
3. They support bone health as they contain phosphorus.
4. They act as good radical scavengers, as their oxygen radical absorbance capacity is relatively high.

What is ORAC?
ORAC (Oxygen Radical Absorbance Capacity) is a laboratory measurement used to estimate how well a food or substance can neutralise free radicals. Free radicals contribute to oxidative stress, which is linked to ageing and diseases such as cancer, Alzheimer’s disease, and cardiovascular disease.

Foods high in ORAC include:

1. Potatoes
2. Berries
3. Dark chocolate
4. Nuts
5. Spices like cinnamon and cloves
6. Beans

The glycaemic index of potato is approximately 78 ± 4.
The portion size for root and tuber vegetables (under which potatoes fall) is 100 g per portion:

• Energy: 80 kcal
• Protein: 1.3 g
• Carbohydrates: 18 g

How much potato can diabetics consume without disturbing their glucose levels?

1. Potatoes should be included within the 60% carbohydrate requirement of the total daily calorie intake.
2. Consume boiled potatoes in moderation, as part of salads or as an addition to cooked vegetables. Potato itself is not the culprit; the oil or fat used in frying increases the calorie load.
3. Convert potatoes into resistant starch and include them in meals. This not only reduces the glycaemic impact but is also beneficial for gut health.

What is resistant starch?
Resistant starch is a type of starch that resists digestion and reaches the colon intact, where it is fermented by gut bacteria. This process produces beneficial compounds like butyrate (a short-chain fatty acid), which supports gut health.

How to convert potato into resistant starch:
Boil or cook the potato ? cool it (keep in the refrigerator overnight) ? consume the next day as potato salad or lightly stir-fry in minimal olive oil.

4. If you have a craving for potatoes, cook vegetables and top them with a small portion of boiled and cooled potatoes.

Since potatoes are a versatile vegetable and pair well with many others, they are not the “bad guy” they are often portrayed to be. It is the way they are consumed that makes the difference. Despite their negative reputation among diabetics, potatoes are nutritious, versatile, and comforting, with several health benefits.

The crux is simple: potatoes can definitely be enjoyed by diabetics—but in moderation, and within 60% of total calorie intake. As with anything, excess has its negative impact. So go ahead and enjoy this starchy favourite, paired perhaps with the “king of vegetables”—eggplant.