Stewed Potatoes with Tomatoes: A Glycemic Index Analysis

Stewed potatoes with tomatoes is a comforting dish that combines the heartiness of potatoes with the tangy flavor of tomatoes. This classic preparation is popular in many cuisines around the world. Let’s dive into its nutritional profile and understand how it fits into a glycemic-conscious diet.

Glycemic Index and Glycemic Load

Stewed potatoes with tomatoes has a Glycemic Index (GI) of 65.4, placing it in the medium GI range. Foods with a GI between 56 and 69 are considered medium glycemic foods, which means they cause a moderate rise in blood glucose levels.

The Glycemic Load (GL) is 7.19 per 100g serving. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a food. A GL under 10 is considered low, making this dish a relatively good option for those monitoring their blood sugar levels when consumed in appropriate portions.

Nutritional Breakdown per 100g Serving

• Calories: 87
• Protein: 1.71g
• Fat: 3.29g
• Carbohydrates: 12.9g
• Fiber: 1.9g
• Sugar: 1.68g
• Net Carbs: 11g

Why This Matters for Blood Sugar Management

The combination of potatoes (which typically have a high GI) with tomatoes (which have a low GI) results in a dish with a medium glycemic index. The addition of fat from cooking oil or butter in the stewing process also helps lower the overall glycemic response of the dish.

With only 11g of net carbs per 100g serving, stewed potatoes with tomatoes can be incorporated into a balanced diet when portion sizes are monitored. The fiber content (1.9g) also helps slow down the absorption of sugars, contributing to a more gradual rise in blood glucose levels.

Tips for Including Stewed Potatoes with Tomatoes in a Low-GI Diet

• Control portion sizes to manage the overall glycemic load of your meal
• Pair with a source of lean protein to further reduce the glycemic response
• Add extra vegetables to increase the fiber content and reduce the carbohydrate density
• Consider using waxy potato varieties like new potatoes, which typically have a lower GI than starchy varieties
• Include a side salad with a vinegar-based dressing, as the acidity can help lower the glycemic response of the meal

Bottom Line

Stewed potatoes with tomatoes can be part of a balanced diet, even for those monitoring their blood sugar levels. With its medium GI value and relatively low glycemic load, it provides comfort food satisfaction without causing dramatic blood sugar spikes when consumed in appropriate portions.

As with any food, context matters: consider what you’re eating alongside this dish and your overall dietary pattern when determining how it fits into your personal nutrition plan.