Potatoes are a popular staple the world over come meal time, either as a main course or as a chief ingredient in many types of cuisine. Potatoes have been demonized somewhat by health-conscious individuals due to the rise in popularity of fad diets that emphasize ingesting low amounts of carbohydrates. Learning about the vegetable will help you determine if potatoes are right for you.
About Carbs
Simply put, carbohydrates are the chief source of fuel for the human body, helping not only to power the musculoskeletal system but also aiding in providing energy to the brain. Carbs also help transport protein into the cells, where muscle tissue repair can initiate. There are essentially two types of carbohydrate: simple and complex. Simple carbs such as bleached and enriched white flours and refined sugars like high fructose corn syrup create instant spikes in blood glucose that provide a burst of energy that subsides soon after. Complex carbs like oatmeal provide energy over time.
Carb Content in Potatoes
White potatoes are one of the few foods that fall in between simple and complex carbohydrates. On one hand, they spike insulin levels in many individuals; on the other, they provide lasting energy for a short duration. Despite their name, sweet potatoes and yams have a nominal effect on blood sugar levels. The average-sized white baked potato contains approximately 65 g of carbohydrates. According to the USDA, this constitutes roughly 30 percent of an individual's daily carbohydrate intake, based on a 2,000-calorie diet.
Concerning Starches
Nearly 57 g of starch exist in that same potato's 65 g of carbs. Starch, which is converted by the body into blood sugar, causes a marked increase in a person's insulin levels; this means one white potato can cause blood sugar to rise significantly. This is also why diabetic and pre-diabetic patients are advised to not consume potatoes.
Potatoes & the Glycemic Index
The glycemic index charts which foods have the highest and lowest impact on blood sugar levels, with foods ranked 70 or higher considered to have the most effect. The average-sized white potato ranks around 90 or so, which explains why some low-carb experts believe white potatoes contribute to obesity and weight gain due to a consumer's fluctuating blood sugar levels. Critics of the GI Index say that portion size and a food's other nutritional value aren't taken into consideration; for example, the index ranks citrus fruits higher than sugary breakfast cereals, ignoring the fact that these fruits contain higher amounts of vitamins than those cereals.
References
- "Nutrition: Concepts & Controversies, 10th Ed."; Frances Sizer Webb, Ellie Whitney & Frances Sienkiewicz; 2008
- USDA: Overview of Potatoes
