There isn’t any single food that causes more downfalls to diabetes control than mashed potatoes. Potatoes. a high glycemic type of carbohydrate are said to extend insulin resistance and the danger of Type 2 diabetes. A favourite side dish of the American Thanksgiving feast, spuds of all fashions make blood sugar levels soar, but there are three things you may do to reduce, and even eliminate, the damage.
1. Just say no to fast: When dietary researchers measured the glycemic index of fast mashed potatoes, they found that the fast mashers made blood sugar levels go up faster even than eating glucose tablets. That seems just a little unlikely, until you think about what’s really in fast potatoes.
There are all types of additives, flavorings, and stabilizers designed to maintain the flakes from smushing together within the box. When these chemical additives get into your system, you’ve a right away response.
Without entering into the chemistry, this is usually a “fast” allergic response or a slower immune sensitivity response, but each cause your adrenal glands to release cortisol, which in turn makes blood sugar levels go up. Simply peeling potatoes, boiling them, and mashing them up, makes their impact on glucose control much easier to administer. Quick has a glycemic index of about 110. Boiled red Russets have a glycemic index of about 78.
2. Don’t eat them piping hot: One other factor that gets neglected in selecting foods to maintain blood sugar levels as near to normal as possible is heat. Hot foods… although not scalding hot foods… are digested more quickly than warm or room-temperature foods. For those who just let your food cool down before you eat it, your body will digest it more slowly, and your pancreas could have more time to release the insulin needed to move digested sugars where they should go. You’ll be able to still make your blood sugars soar uncontrolled by eating an excessive amount of cold carbohydrate food, but all other things being equal, warm food or cold food is healthier for diabetics than piping hot food.
3. Try cauliflower: For those who trim away the green leaves before boiling, boiled cauliflower has the identical color as boiled spuds. For those who put an unshelled walnut within the water with the cauliflower while it’s boiling, the walnut soaks up the “cabbage” flavor and the result tastes like potatoes. For those who thoroughly drain the cauliflower in a colander before mashing, getting every last drop of cooking liquid out, then you’ve the identical consistency as mashed spuds. But you’ll need 80 per cent less carbohydrate.