Potato, baked, peel eaten, with cheese – Glycemic Index and Nutritional Information
When it comes to comfort foods, a baked potato topped with melted cheese is a popular choice for many. But how does this delicious combination fare in terms of glycemic impact and nutritional value? Let’s dive into the details.
Glycemic Impact
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Potato with cheese has a Glycemic Index (GI) of 70.1, which places it in the high GI category. Foods with a GI above 70 cause a relatively rapid rise in blood glucose levels. However, the Glycemic Load (GL) is 11.01, which is considered moderate. This lower GL value is due to the serving size and the protein and fat content from the cheese, which helps moderate the blood sugar impact.
Nutritional Profile Per 100g Serving
- Calories: 153 kcal
- Protein: 4.09g
- Fat: 7.69g
- Carbohydrates: 17.4g
- Fiber: 1.7g
- Sugar: 1.27g
- Net Carbs: 15.7g
What Makes This Food Unique
Baked potato with cheese offers a balanced nutritional profile. The potato provides complex carbohydrates and keeping the skin on adds valuable fiber. The cheese contributes protein and fat, which slows digestion and helps prevent rapid blood sugar spikes that would typically occur with plain potatoes.
Who Should Be Cautious
Despite its moderate glycemic load, individuals with diabetes or those monitoring their blood glucose levels should be mindful of portion sizes due to the high glycemic index. The cheese adds saturated fat, which should be considered for those managing cardiovascular health.
Healthier Preparation Tips
- Choose smaller potatoes to control portion size
- Opt for reduced-fat cheese to lower the saturated fat content
- Add non-starchy vegetables as toppings to increase fiber
- Include a source of lean protein to further balance the meal
- Consider adding a small amount of healthy fat like olive oil instead of butter
Bottom Line
Baked potato with cheese can be part of a balanced diet when consumed in moderation. The moderate glycemic load makes it less problematic than its high glycemic index might suggest. Pairing it with additional protein sources and non-starchy vegetables can create a more balanced meal with less impact on blood sugar levels.