Pleasing Potatoes
Whenever I think about potatoes, my mind immediately goes to the Glycemic
Index. Maybe that's because I’m a naturopath, but really – everyone should
think about the GI when potatoes come to mind! Let me explain...
The Glycemic Index (GI) is a system of measuring the quality of carbohydrates
based on their direct effect on blood glucose levels. In general, refined grain
products and potatoes have a high GI, meaning these foods quickly raise blood
sugar levels. Low GI foods include fruits and vegetables, beans, and whole
grains; these foods do not create big spikes in blood sugar levels. The GI
values of a food can be affected by factors such as the method of cooking and
preparation.
Recently, studies on high GI foods and their affects on health have provided
new insights into the relationship between dietary habits and disease. These
studies reveal that diets with a high glycemic load play a direct role in the
development of certain diseases. Chronic consumption of a diet with a high
glycemic load is associated with an increased risk of obesity, type 2 diabetes,
heart disease, and colon and breast cancers.
What does all this have to do with delicious potatoes? Well, historically,
potatoes have been considered relatively high on the Glycemic Index. Newer
studies, however, show that this is not as straightforward as we originally
thought. It turns out that it actually depends on the variety of potato and the
manner in which it is prepared and served. The serving temperature affects the
GI because of the ways that digestive enzymes interact with cool vs. warm
starch molecules. In other words--warm starch molecules are digested quickly and
therefore raise blood sugar levels rapidly. Here are some examples: boiled red
potatoes consumed cold: 56 (this number is considered to be a medium rating on
the GI), roasted white potatoes: 72, potato chips: 75, microwaved white potato:
82, baked russet potatoes: 85, instant mashed potatoes: 88, boiled red potatoes
consumed warm: 89 (this number ranks as a high rating on the GI).
All that being said, potatoes can be a good and tasty part of a healthy diet.
Potatoes are a rich source of vitamin C, vitamin B6, copper, potassium,
manganese, and fiber. They also contain a variety of phytonutrients which
exhibit antioxidant activity. If you enjoy eating potatoes but are concerned
about keeping your GI low, eat them at a meal where you are also consuming some
protein or fat. These foods will help slow down the digestion rate, thus
moderating your blood sugar level. Meat and potatoes it is!
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