Glycemic Load is the measure of the carbohydrate content of the food together with the rapidity through which it increases the blood glucose levels. The Glycemic Index is a convenient manner of making healthy diet choices, and it helps to compare the alternative sources of nutrients in terms of blood glucose levels. Glucose represents a higher blood glucose response as compared to fructose.
Potatoes aren’t usually thought of as nutritious. However, this all-purpose vegetable has some surprising health and nutrition benefits. Although french fries and potato skins may be heavy in fat and calories, the potato itself is fat and cholesterol-free as well as low in sodium. Prepared the right way, potatoes can make a delicious, satisfying, and healthy dish.
Potatoes are a good source of fiber, which can help you lose weight by keeping you full longer. Fiber can help prevent heart disease by keeping cholesterol and blood sugar levels in check. Potatoes are also full of antioxidants that work to prevent diseases and vitamins that help your body function properly.
- Over 40% of the recommended daily value of Vitamin C
- About half the Vitamin B6 needed for the day
- More potassium than a banana
- Potatoes are also a good source of calcium, magnesium, and folate.
How to Calculate Glycemic Load of Potato?
The standard Glycemic index of boiled potato is 78. Whereas, for sweet potato, it is around 65. The high glycemic index of the foods helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—consuming sweet potato in small portions is a good choice for gym-goers.
The Formula/Procedure For Calculation of Glycemic Index of the Potato :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | POTATO BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g Potato | 13.6 (medium) |
| 2. | One small Potato | 23.4 (high) |
| 3. | One medium Potato | 29 (high) |
| 4. | One large Potato | 43 (very high) |
| 5. | 100 g Sweet Potato (Boiled) | 9.2 (low) |
| 6. | 1 Cup of Chopped Potato (150 g) | 19.6 (high) |
Is Potato Safe to Consume If You Have Diabetes?
Potatoes are starchy vegetables, which means that they are rich in carbohydrates and can raise a person’s blood sugar levels. Eating too many potatoes can present problems for blood sugar control in people with diabetes. However, potatoes are a good source of vitamins, minerals, and fiber, and people with diabetes can enjoy them as part of a healthful diet. Eating non-starchy foods alongside moderate portions of whole potatoes can balance out their GI. Cooking potatoes by boiling or steaming them with no added ingredients will also ensure that they are low in fat, salt, and sugar.
Can I Eat Potato During a Fat-Loss Diet?
You are not suggested to each potato regularly during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 150 g of boiled sweet potato per day.
- French fries to be avoided during a fat-loss diet.
- Having potatoes 1-2 times a week is fine. We recommend having them 30 mins before hitting the gym.
- You can have sweet potato before hitting the gym. It gives you the necessary carbs for weight lifting.
Can I Eat Potato During a Low-Carbohydrate Diet?
We suggest you not consume more than 100 g of potato if you are on a low-carbohydrate diet and that too on alternate days. Though it has health benefits, the high GI can affect your diet if not consumed at the right time and amounts.
Is Potato High in Sugar?
A 100 g of potato serving has 17 g of carbohydrates. Although looked upon as evil; it won’t increase your blood glucose level when compared to most of the other carb-rich items. Thus it is one of the best vegetables to consume regularly in a portion of 100g per day.
- Boiled sweet potato is a good source of carbohydrates especially before going to the gym.
- Though it has a high GI value, you can consume potato once in a while in small portions because of its health benefits.