# Mashed Potato (From Fresh, Made with Milk): A Glycemic Index Analysis
What is Mashed Potato?
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Mashed potato is a classic comfort food made by boiling potatoes until tender, then mashing them with milk and usually butter until smooth and creamy. This versatile side dish appears on dinner tables worldwide, from holiday feasts to everyday meals.
Glycemic Index and Glycemic Load
Glycemic Index (GI): 79.3 (High)
Mashed potato falls into the high glycemic index category, as any food with a GI above 70 is considered high. This means that mashed potatoes can cause a rapid spike in blood glucose levels after consumption.
Glycemic Load (GL): 13.01 (Medium)
While the glycemic index is high, the glycemic load is in the medium range (between 10-19). The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving.
Nutritional Profile (per 100g serving)
- Calories: 114 kcal
- Protein: 2.15g
- Fat: 4.07g
- Total Carbohydrates: 17.6g
- Dietary Fiber: 1.2g
- Sugar: 2.13g
- Net Carbs: 16.4g (Total carbs minus fiber)
Health Implications
The high glycemic index of mashed potatoes indicates they can cause rapid blood sugar fluctuations. This makes them a food to consume with caution, especially for:
- People with diabetes or insulin resistance
- Those trying to manage weight
- Individuals concerned about blood sugar stability
Ways to Lower the Glycemic Impact
If you enjoy mashed potatoes but want to mitigate their glycemic impact, consider these strategies:
- Serve smaller portions alongside protein and healthy fats
- Add extra virgin olive oil or butter (fats slow down carbohydrate absorption)
- Mix in non-starchy vegetables like cauliflower to reduce the overall carb content
- Consider adding Greek yogurt instead of some milk for added protein
- Chill and reheat your mashed potatoes – this creates resistant starch, which has a lower glycemic impact
Bottom Line
Mashed potatoes made with fresh potatoes and milk are a delicious comfort food but have a high glycemic index of 79.3 and a medium glycemic load of 13.01. While they provide energy and some nutrients, they should be consumed mindfully, especially by those monitoring their blood sugar levels.
For lower-GI alternatives, consider sweet potatoes (GI around 54), cauliflower mash, or mixing half potatoes with other lower-GI vegetables.
Remember that enjoying foods in balanced proportions, alongside proteins and healthy fats, can help moderate the overall glycemic impact of your meals.