Potato, baked, peel not eaten, with cheese – Glycemic Index & Nutritional Information

Baked potatoes topped with cheese are a popular comfort food enjoyed worldwide. While delicious, it’s important to understand how this food affects your blood sugar levels, especially if you’re monitoring your glycemic response.

Glycemic Information

Baked potato with cheese (without the peel) has a Glycemic Index (GI) of 69.2, placing it in the medium to high GI range. Foods with a GI above 70 are considered high, those between 56-69 are medium, and those below 55 are low.

The Glycemic Load (GL) is 11.49, which provides a more practical indication of how this food affects blood sugar when consumed in typical portion sizes. A GL of 10 or below is considered low, 11-19 is medium, and 20+ is high.

Nutritional Profile (per 100g serving)

• Calories: 153
• Protein: 3.66g
• Fat: 7.66g
• Carbohydrates: 17.8g
• Fiber: 1.2g
• Sugar: 1.68g
• Net Carbs: 16.6g

Health Considerations

The medium-high GI of baked potato with cheese suggests it may cause a relatively quick rise in blood glucose levels. However, the addition of cheese adds fat and protein, which can slightly moderate the blood sugar response compared to a plain potato.

The fiber content (1.2g per 100g) is relatively modest but still contributes to the overall nutritional value. The fat content (7.66g) comes primarily from the cheese topping and helps to slow digestion slightly.

Dietary Recommendations

For those monitoring their blood sugar levels:

• Consider portion control due to the medium-high GI and GL
• Pair with additional protein or non-starchy vegetables to create a more balanced glycemic response
• If you have diabetes, monitor your blood glucose response to this food
• Eating the potato with the skin would increase the fiber content and potentially lower the glycemic impact

Serving Suggestions

To create a more balanced meal with this food:

• Add a side salad with leafy greens
• Include a lean protein source like grilled chicken
• Add extra vegetables as toppings
• Consider using a smaller portion as a side dish rather than a main course

Remember that individual glycemic responses can vary, and factors like cooking method, ripeness, and personal metabolism all play a role in how your body processes carbohydrates.