![]() It’s the number that predicts how much a food will raise your blood glucose levels. So, you know about GI, but what about glycemic load (GL)? GL helps you determine the quality of your carbs. Still, they’re both made of carbs, so no matter which potato you reach for, if you’re a person with diabetes, you’ll want to watch your carb counting. Vitamin A is a fat-soluble vitamin that aids immune system health, vision, and organ function. Sweet spuds also have a high amount of beta carotene, which transforms into vitamin A when digested. However, sweet potatoes boast a lower GI and contain more fiber. The basic white potato is also an excellent source of vitamin C and potassium. Sweet potatoes are loaded with:īoth white and sweet potatoes have similar amounts of carbs, fat, protein, and water. The sweetest potato for diabetes and managing glucoseĭitch the marshmallows and brown sugar, and your Thanksgiving sweet potatoes (or yams) are a diabetes-friendly treat. How different types of potatoes stack up: So keep in mind, some potatoes increase blood sugar more than others, depending on their GI and other nutritional elements. There’s also a lot of diversity in the potato community. Studies have shown the darker a potato’s pigment, the higher its polyphenol content. Potatoes have high levels of phenolic compounds - antioxidants that may promote health. To put that in perspective, the average apple has a GI of 38.ĭespite ranking high in the GI department, taters are still pretty healthy. ![]() A single baked russet potato can hit a GI of 111. Most varieties of potatoes have a high glycemic index (GI). ![]() Eating foods with a low GI can help you manage your blood sugar. The American Diabetes Association ( ADA) ranks GI as either low (55 or less), medium (56 to 69), or high (above 70). Glycemic index (GI) is a system that ranks a food’s ability to raise blood sugar levels. But are potatoes really that bad for you? In the end, a potato’s nutrition boils down to its GI. When trying to lose weight, starches are usually the first foods to go. With fad diets like Keto on the rise, carbs have been under heavy fire.
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