The results of a 2020 clinical trial indicate that adults with type 2 diabetes who ate a mixed evening meal with skinless potatoes, had a lower overnight blood glucose response, as compared to a dinner with low-GI basmati rice. Of note, in this study, potatoes which were cooked and cooled produced a low glycemic response. Similarly, consuming warm potatoes with other foods, particularly those higher in fat and protein, will also lower the glycemic response.
How to include starchy vegetables in your diabetes diet:
- Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, soybeans, lima beans, lentils and kidney beans
- Be mindful of cassava, taro and water chestnuts; they are also starchy vegetables
- If you use canned beans, make sure that the label says, “no salt added,” or “low sodium.” Rinse them before you cook them to reduce the sodium content
- Season starchy vegetables with onions, garlic, peppers and herbs instead of salt and fat
- Create a balanced plate. When you get ready to serve yourself a meal, make half the plate non-starchy vegetables such as collards, cabbage or broccoli. Fill a quarter of the plate with your starchy vegetables; the other quarter with your fish, poultry, or meat
- Check your blood glucose two hours after a meal to determine how your body deals with a starchy vegetable or meal
Starchy vegetables are a nutrient power house that can be successfully included in the diet of people with diabetes.
Constance Brown-Riggs is a paid partner of Potatoes USA.