Image
This article is brought to you by the Idaho Potato Commission, a proud sponsor of the Diabetes Food Hub.
Potatoes are easy to cook, versatile, low‑cost, and offer good nutrition. They are a type of starchy root vegetable and are in season from late summer to early winter, but you can find them in the produce department of your grocery stores all year.
Potatoes are a whole food, containing vitamins, minerals, and fiber. With mindful portions, how you prepare them, and what you eat them with, potatoes can fit into a balanced, diabetes-friendly eating plan.
Nutritional Benefits of Potatoes
Potatoes aren’t just tasty, they also provide important nutrients like vitamin C, potassium, and vitamin B6, and fiber, especially when you eat the skin.
- Vitamin C: Vitamin C can protect your cells, helps support your immune system, and plays a role in healing wounds and keeping your gums healthy.
- Potassium: Potatoes are one of the best sources of potassium. A medium potato has more potassium than a banana or orange. Getting enough potassium can help lower your risk of high blood pressure and stroke.
- Vitamin B6: Vitamin B6 helps your body breakdown carbs and protein so you can use them for energy.
- Soluble fiber and insoluble fiber: Soluble fiber helps steady your blood glucose (blood sugar) and keeps you feeling full longer. Insoluble fiber helps keep your digestion moving and supports a healthy gut.
How to Incorporate Potatoes Into a Diabetes-Friendly Eating Plan
The Diabetes Plate is an excellent way to build meals that can help maintain blood glucose balance in the body. To portion a meal, simply divide a 9-inch plate into three sections: non starchy vegetables, lean protein, and quality carbohydrates.
Half of the plate should contain non-starchy vegetables, such as leafy greens, broccoli, cauliflower, or bell peppers.
One-quarter of the plate should contain lean proteins, such as chicken, fish, lean cuts of beef, soy, cheese or eggs. When choosing protein sources, look for heart healthy choices-those that are lower in saturated fat and sodium. Plant-based protein options include beans and lentils which contain carbohydrates in addition to protein.
Fill the last quarter of the plate with quality carbohydrates. Quality carbs like starchy vegetables (e.g., squash, potatoes, and corn), beans/legumes, fruits, whole grains (e.g., bulgur and quinoa), or low-fat milk and yogurt.
Potatoes can fill the quality carb section of the Diabetes Plate. For example, fill half your plate with steamed green beans, one-quarter of your plate with Grilled Mango Chicken, and one-quarter of your plate with Herb Potato Salad. Potatoes can be baked, mashed, roasted, sautéed, scalloped, hashed, or air fried. You can use cooked potatoes that are cooled for potato salad. A 5.3-ounce medium potato has 26 grams of carbs, which is about 1 cup of cooked potato.
Download this free infographic today: How Idaho® Potatoes Can Fit in a Diabetes-Friendly Meal Plan.
Stay Connected
Want more articles like this? Sign up for Diabetes Food Hub’s e-newsletter for more diabetes-friendly articles, ideas, and recipes from the American Diabetes Association’s Nutrition & Wellness team.
Image
