Potatoes Boiled (Peeling Not Eaten, No Added Fat): Glycemic Index & Nutritional Analysis
Boiled potatoes are a common staple in many diets around the world. This nutritional breakdown focuses specifically on potatoes that are boiled from fresh, with the peel not consumed, and no added fat during preparation.
Glycemic Index and Glycemic Load
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Glycemic Index (GI): 66.2 – This places boiled potatoes in the medium glycemic index category (56-69), meaning they cause a moderate rise in blood sugar levels compared to pure glucose.
Glycemic Load (GL): 13.24 – The glycemic load takes into account both the quality (GI) and quantity of carbohydrates. A GL of 13.24 is considered medium (10-19), indicating a moderate impact on blood sugar levels per 100g serving.
Nutritional Information (per 100g serving)
- Calories: 93 kcal
- Protein: 1.95g
- Fat: 0.1g
- Total Carbohydrates: 21.5g
- Fiber: 1.5g
- Sugar: 1.69g
- Net Carbs: 20g (total carbs minus fiber)
What This Means For Your Diet
Boiled potatoes without skin provide a moderate amount of energy primarily from carbohydrates, with very little fat and a small amount of protein. While they have a medium GI value, their overall impact on blood sugar can accumulate if consumed in large portions.
Dietary Considerations
- Diabetics: Monitor portion sizes carefully due to the medium GI and GL values
- Weight management: Despite being relatively low in calories, the high carbohydrate content means portions should be controlled
- Low-carb diets: With 20g of net carbs per 100g serving, boiled potatoes may need to be limited on strict low-carb diets
- Nutrient value: Potatoes provide potassium and vitamin C, though some nutrients are lost when the skin is removed
Tips for Lowering Glycemic Impact
- Consume potatoes as part of a balanced meal with protein and healthy fats to slow digestion
- Consider cooking and then cooling potatoes to increase resistant starch content
- Pair with fiber-rich vegetables to reduce the overall glycemic impact of your meal
- Consider keeping the skin on (though this nutritional analysis is for peeled potatoes) for additional fiber
Understanding the glycemic index and nutritional composition of foods like boiled potatoes can help you make informed choices that align with your specific health goals and dietary needs.