Potato is one of the most consumed vegetable. However, unlike most vegetables, which do not influence your blood sugar levels, potato is a starchy vegetables and contain enough carbohydrates to significantly raise your blood sugar levels. You can eat carbohydrates with diabetes, but in a limited amount to keep your blood sugar levels below 180 mg/dL two hours after the start of your meal, as recommended by the American Diabetes Association.
Carbohydrate Content
Potato, just like other starchy vegetables, constitutes a significant source of carbohydrates. For example, a large baked potato contains 63.2 g of carbohydrates and 6.6 g of fiber if eaten with the peel, according to the USDA National Nutrient Database, while a small one has an average of 29.2 g of carbohydrates and 3.0 g of fiber. A cup of mashed potato provides 36.9 g of carbohydrates and 3.2 g of fiber and an average serving of french fries served at a restaurant contains at least 57.5 g of carbohydrates and 5.7 g of fiber.
Carbohydrates and Diabetes
The reason why carbohydrates are so important in diabetes is because it is the nutrient that determines your blood sugar level response the most. Eating too much carbohydrates result in elevated blood sugar levels, while eating just the right amount will help you maintain good control of your blood sugar levels. Potato is a big source of carbohydrates in the American diet, along with grains, such as bread, pasta, rice, breakfast cereals, granola bars, crackers and baked goods, sugar-containing foods, such as soft drinks, jams, syrups, added sugar and desserts.
Carbohydrates Per Meal
Most Americans consume an average of 300 to 400 g of carbohydrates a day, which corresponds to over 100 g of carbohydrates per meal. This amount of carbohydrate is likely to result with blood sugar levels above target. An intake of 45 g to 60 g of carbohydrate per meal is recommended by the American Diabetes Association, but monitoring your blood sugar levels after a meal will indicate whether you need to be even more careful with your blood sugar levels. For example, some diabetics are better able to manage their blood sugar levels by limiting their carbohydrate intake to between 15 and 30 g per meal. The best way to determine how your body handles carbohydrates is by monitoring your blood sugar levels at different times throughout the day.
Including Potato in Your Diabetic Diet
If you check your blood sugar levels, the 2-hour post-meal target is below 180 mg/dL. A dinner including a large baked potato with chicken and broccoli contains approximately 60 g of carbohydrates, all from the potato since chicken and broccoli contains non-significant amounts of carbohydrates. If your blood sugar levels reaches 190 mg/dL two hours after your dinner, you will know that you should reduce your carb intake to obtain better control of your diabetes. Next time, reduce your serving of potato. Try 3/4 of a potato and see whether your blood sugar levels improve. All foods fit in a diabetic diet, including potato, as long you adjust the portion to your individual carbohydrate tolerance.
