Potato, NFS: A Moderate Glycemic Index Starchy Vegetable

Potatoes are one of the world’s most popular vegetables and a staple food in many cuisines. Let’s explore the nutritional profile and glycemic impact of regular potatoes (NFS – Not Further Specified).

Glycemic Index and Load

Potatoes have a moderate to high glycemic index of 66.2, which means they can cause a relatively rapid rise in blood sugar levels compared to lower GI foods. With a glycemic load of 12.58 per 100g serving, potatoes fall into the medium GL category, making portion control important for those monitoring blood glucose.

Nutritional Breakdown per 100g

• Calories: 126
• Protein: 1.87g
• Fat: 4.25g
• Total Carbohydrates: 20.4g
• Dietary Fiber: 1.4g
• Sugar: 1.62g
• Net Carbs: 19g

Should You Include Potatoes in Your Diet?

Potatoes offer some nutritional benefits despite their moderate glycemic index. They contain vitamin C, potassium, and B vitamins. However, for individuals with diabetes or those following a low-glycemic diet, potatoes should be consumed mindfully.

Tips for Reducing Potato’s Glycemic Impact

• Eat potatoes with protein and healthy fats to slow glucose absorption
• Choose smaller portions to reduce the overall glycemic load
• Cool potatoes after cooking to increase resistant starch content
• Opt for boiled potatoes instead of baked, as they typically have a lower GI
• Consider sweet potatoes as an alternative with more fiber and nutrients

Bottom Line

With a glycemic index of 66.2 and a glycemic load of 12.58 per 100g serving, potatoes fall into the moderate GI food category. They can be included in a balanced diet but should be consumed in appropriate portions, especially for those monitoring their blood sugar levels. Combining potatoes with fiber, protein, and healthy fats can help mitigate their impact on blood glucose levels.