Potato, Baked, Peel Not Eaten, with Sour Cream – Glycemic Index & Nutrition Guide

When it comes to comfort food, few dishes match the simple pleasure of a baked potato topped with sour cream. This classic combination offers a satisfying mix of textures and flavors, but how does it fit into a balanced diet, especially for those monitoring blood sugar levels? Let’s dive into the glycemic impact and nutritional profile of this popular side dish.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 68.7

The glycemic index of baked potato with sour cream falls into the medium to high range. This means it causes a relatively quick rise in blood glucose levels compared to low-GI foods.

Glycemic Load (GL): 12.16

The glycemic load, which takes into account both the GI and the amount of carbohydrates in a serving, is in the medium range. This makes it a food that should be consumed mindfully by those monitoring their blood sugar levels.

Nutritional Breakdown per 100g Serving

• Calories: 131
• Protein: 2g
• Fat: 5.44g
• Carbohydrate: 19g
• Fiber: 1.3g
• Sugar: 1.8g
• Net Carbs: 17.7g

Health Considerations

Baked potato with sour cream offers a moderate calorie count while providing some essential nutrients. The addition of sour cream adds fat content, which can help slow down digestion and potentially moderate the blood sugar impact.

Benefits

• Potatoes are a good source of potassium, vitamin C, and B vitamins
• The fat content from sour cream may help reduce the glycemic response
• Relatively filling despite the moderate calorie count

Considerations

• The GI is on the higher side, making it less ideal for those with diabetes or insulin resistance
• The fiber content is relatively low at 1.3g per serving
• Contains 17.7g of net carbs, which may impact low-carb dieting plans

Balancing in Your Diet

If you enjoy baked potatoes with sour cream and are monitoring your blood sugar, consider these tips:

• Pair with protein and non-starchy vegetables to create a more balanced meal
• Consider consuming smaller portions
• Add extra fiber sources to your meal to help moderate the glycemic response
• Eating the skin (not included in this nutritional profile) would increase the fiber content

Bottom Line

Baked potato with sour cream can be part of a healthy diet, but its medium-high glycemic index means it should be consumed in moderation, especially by those managing blood sugar issues. The addition of sour cream adds fat that may help temper the glycemic response, but doesn’t completely offset the impact of the potato’s starch content.

By being mindful of portion sizes and combining this dish with foods that have a lower GI, you can enjoy this comfort food while maintaining balanced blood sugar levels.