Whether baked, fried or mashed, Americans love their potatoes. The Washington State Potato Commission estimates that the average American consumes roughly 126 lbs. of potatoes each year. Since diabetics must watch their carbohydrate intake, white potatoes should not be a part of their regular meal plan, but dishes made with sweet potatoes can make a healthy and flavorful substitute.
Carbohydrates
Although essential for survival, carbohydrates are the most complicated part of a diabetic's diet. Since diabetics either do not produce insulin or are unable to use it effectively, blood glucose derived from carbohydrates cannot do its job and builds up in the bloodstream, resulting in a dangerous condition known as hyperglycemia. Although there is no consensus among the medical community, nutritionists normally recommend that carbohydrates account for 50 to 60 percent of a diabetic's daily caloric intake. Potatoes are a rich source of carbohydrates, with one medium white potato containing almost 35 g of carbohydrates and 26 g for one 5-inch sweet potato.
Potatoes and the Glycemic Index
All carbohydrates are not the same. The Glycemic Index ranks carbohydrates from from one to 100 based on how quickly and how high they raise blood glucose levels. Carbohydrates with a GI rating of less than 55 are best for diabetics, but they should avoid foods with a GI rating more than than 70. Sweet potatoes have a GI rating of 54, making them an acceptable part of a diabetic diet. White potatoes are a little more complicated. Steamed, boiled and mashed potatoes have a medium GI rating, making them an acceptable food for diabetics if consumed in moderation. Diabetics should avoid consuming potato chips, instant potatoes, microwaved potatoes and baked potatoes, as they all have a high GI rating and will cause spikes in blood glucose levels.
Fat
Diabetics must limit their fat intake as they are prone to heart disease and stroke. Fat should make up no more than 30 percent of a diabetics's daily caloric intake, with 10 percent or less from saturated fats, according to the Diabetes and Hormone Center of the Pacific. Although potatoes contain only trace amounts of fat and cholesterol, most potato preparations involve copious amounts of butter and sometimes heavy cream. When preparing potatoes, substitute low-fat milk or chicken broth for cream and use margarine instead of butter. Add fresh, chopped herbs and cut-up vegetables to give the potatoes additional texture and flavor.
Potassium
Diabetes is one of the leading causes of kidney disease, accounting for almost half of the cases of kidney failure each year, according to the National Kidney and Urologic Diseases Clearinghouse. One of the kidney's jobs is to regular the amount of potassium in the system, a mineral vital to the heart and muscles, by filtering out any excess. When the kidney is not working properly, potassium builds up in the bloodstream, which can lead to an irregular heartbeat or heart attack. Diabetics at any stage of kidney disease must limit their potassium intake, and the National Kidney Foundation recommends avoiding foods that contain more than 200 mg of potassium per portion. One medium white potato contains 867 mg of potassium, while a 5-inch sweet potato contains 438 mg.
References
- "Diabetes Forecast"; What to Eat? The Evolution of the Diabetes Diet; Sue Robbins, RD, CDE; August 2008
- USDA: National Nutrient Database
- South Beach Diet Plan for Beginners: Glycemic Index Food Chart
- Diabetes and Hormone Center of the Pacific; The "Diabetic" Diet; Kendra Blanchette, RD, CDE
- National Kidney and Urologic Diseases Clearinghouse: Kidney Disease of Diabetes
- National Kidney Foundation: Potassium and Your CKD Diet
