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Why Diabetics Should Include Potatoes in Their Diet: Expert Insights from Dietician Priyanka

These days, social media is providing us with lots of information about nutrition and health. But instead of providing clarity, this information often creates confusion.  Even qualified health professionals, trainers, or experts who are not much focused on nutrition or don’t know much about food and nutrition, are spreading misinformation about nutrition to the public, adding to the confusion. Nutrition misinformation can lead to a fear of particular food for example potatoes. That's where we step in and and help you to put foods together in a healthful way. 



Potatoes are staple food of India, China, Russia, Europe and parts of the America for hundreds of years. But these days its consumption has been reduced as it is perceived to be associated with weight gain and other metabolic diseases like Type 2 Diabetes.   

Although potatoes are rich is starch most of it is resistance starch which has powerful health benefits. Resistant starch is a special carbohydrate that resists digestion by your body. These undigested carbohydrate feed good bacteria present in large intestine and may improve insulin resistance, which is one of an important cause of Type 2 Diabetes and PCOS.  

Potatoes are good source of :-

1. Vitamin C which helps to boost our immunity.

2. Potassium which helps in reducing blood pressure and improve heart health.

3. Vitamin B6 which helps in development of normal brain function.

4. Fiber which helps in weight loss and improving insulin resistance.

Apart from this they are gluten free, helps to reduce inflammation, one of the most feeling food item and  helps to enhance our mood. This makes it a better option than rice or pasta.  Non of the studies has found potatoes to be associated with lifestyle diseases. I also include potatoes in my diet and diet of my clients and have helped them in weight loss and managing lifestyle diseases. 

But what makes potato wees unhealthy is its cooking method. Boiling cut potatoes causes leaching of water-soluble vitamins and minerals like Potassium, Vitamin C, Vitamin B6 etc.  Similarly fried potatoes like French fries are found to be associated with Hypertension and could increase the risk of Cardiovascular heart disease due to its high salt content.

So, you should always refrigerate your potatoes after boiling for at least 6 hours or overnight to enjoy its benefits. Cooling potatoes overnight after boiling triple their resistant starch content. They can be included in the form of aloo chaat or mixed with other veggies for a healthful meal.



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