Potato, Baked, Peel Eaten, with Sour Cream: A Comprehensive Glycemic Guide

When it comes to comfort foods, few dishes rival the satisfying appeal of a baked potato topped with sour cream. This classic combination offers a creamy, hearty experience, but what does it mean for your blood sugar? Let’s delve into the glycemic profile and nutritional breakdown of this popular side dish.

Glycemic Index and Glycemic Load

Baked potato with sour cream has a Glycemic Index (GI) of 69.7, placing it in the medium to high GI range. Foods with a GI above 70 are considered high glycemic, so this dish sits just below that threshold.

However, the Glycemic Load (GL) is 11.71, which provides a more practical measure of how this food affects blood sugar levels, as it takes into account both the quality and quantity of carbohydrates. A GL between 10 and 20 is considered medium, making this a moderate option for those monitoring blood glucose.

Nutritional Profile (per 100g serving)

• Calories: 131
• Protein: 2.47g
• Fat: 5.46g
• Total Carbohydrates: 18.7g
• Fiber: 1.9g
• Sugar: 1.35g
• Net Carbs: 16.8g

How Does This Impact Your Diet?

The baked potato with sour cream offers a moderate calorie count of 131 per 100g serving. The addition of sour cream contributes to the fat content (5.46g), which actually helps lower the glycemic impact compared to a plain baked potato.

With 18.7g of carbohydrates and 1.9g of fiber, resulting in 16.8g of net carbs, this dish provides energy without an extreme blood sugar spike. The fiber content, though modest, helps slow down carbohydrate absorption.

Benefits of Keeping the Peel

Eating the potato with its skin intact, as specified in this profile, offers nutritional advantages:

• Increased fiber content
• More vitamins and minerals
• Slightly lower glycemic impact than peeled potatoes

Considerations for Specific Diets

• Diabetic Diet: Consume in moderation and pair with protein and non-starchy vegetables to balance the glycemic impact.
• Low-Carb Diet: With 16.8g net carbs per 100g serving, this may use a significant portion of your daily carb allowance on stricter low-carb plans.
• Weight Management: The moderate calorie content makes this compatible with weight management when portions are controlled.

Serving Suggestions

To further moderate the glycemic impact of baked potato with sour cream, consider:

• Adding extra protein such as grilled chicken or tuna
• Incorporating healthy fats like avocado
• Serving with a side of non-starchy vegetables
• Using portion control (a small or medium potato rather than large)

Conclusion

Baked potato with sour cream, skin included, offers a moderate glycemic option that can be incorporated into a balanced diet. Its glycemic index of 69.7 and glycemic load of 11.71 indicate that while it does impact blood sugar, this effect is not as dramatic as many might assume, especially when consumed as part of a complete meal with additional protein and healthy fats.

For those monitoring blood sugar levels, portion control remains important, but this comfort food doesn’t need to be entirely off the menu in a health-conscious eating plan.