A cup of potatoes has a similar effect on blood sugar as a can of cola.
There is more glucose in potatoes than in sugar.
When people seek to limit foods high in glucose, they rarely think about avoiding potatoes, probably because we often associate foods with a high glycemic index (GI) that contain sugar or taste sweet. But potatoes have an even higher GI than sugar.
A cup of potatoes has a similar effect on blood sugar as a can of cola, as published by The Source of Nutrition from the Harvard School of Public Health.
Not all potatoes have the same glycemic index, it depends on the variety, they are between a GI between 80 and 90. While the Sucrose (table sugar) has an average GI of 65.
The GI is a value that indicates how slowly or how quickly these foods increase blood glucose levels. High GI foods cause blood sugar and insulin to rise and then fall.
This effect can make people feel hungry again shortly after eating, which can lead to overeating. In the long term, diets high in potatoes and foods high in carbohydrates and similarly fast-digesting can contribute to obesity, diabetes, and heart disease.
Why is it that potatoes have a higher GI than sugar?
There is more glucose in potatoes than in sugar, although it is surprising because the potatoes are composed largely of starch, and the Starch is made up of long chains of glucose.
The starch in potatoes is quickly digested and thus their GI can be almost as high as that of glucose alone. The glycemic index of glucose is 100 points.
He sugar has a lower GI than potato because it is not only glucose, sucrose is made up of a molecule of glucose and a fructose molecule. Fructose is processed differently in your body than glucose.
One ounce of carbohydrate from potatoes has twice the glucose of sugar.
Medium and low GI potatoes
Foods that contain carbohydrates can be classified as High GI (≥70), moderate (56-69), or low (≤55) relative to pure glucose (GI = 100), which points out to Oregon State University.
There are potatoes like Charisma had with a Low GI 53 and Nicola with a medium GI of 69. In contrast, one of the most popular potatoes, Russet Burbank has a high GI of 82.
It matters how you cook them
Research reveals that instant mashed potatoes and boiled red potatoes elicited the highest glycemic response. Roasting potatoes and baking potatoes had a slightly lower glycemic response.
Harvard Health magazine shows that boiled potato has a GI of 78, instant mashed GI 87 and French fries have a GI 63 on average.
Should you eat potatoes?
It depends on your health conditions and needs. Low GI foods tend to promote weight loss, while high GI foods help regain energy after exercise.
Runners would tend to prefer high-GI foods, while people with diabetes opt for low-GI foods as they don’t process sugars well.
The potatoes contain important nutrients, including vitamin C, potassium, and vitamin B6. But it is not the only source of these nutrients, nor is it the best, according to Harvard. Broccoli has almost nine times more vitamin C than a potato, and navy beans have about twice the potassium.