Key Takeaways:
- Potatoes aren’t “forbidden” for people with diabetes.
- Focus on portion control, variety, and balanced meals.
- Choose healthy cooking methods such as roasting or air-frying and use small amounts of healthy fats such as olive oil.
- Consult a dietitian for personalized guidance. The information in this article is for general information purposes only.
Diabetes is a chronic health condition that affects millions of people worldwide. A healthy lifestyle is an important component of managing diabetes and preventing its complications, with nutrition playing a key role. A healthy, balanced diet is essential in maintaining balanced blood sugar levels and supporting overall health and well-being.
Some people assume that certain foods are off-limits if they have diabetes—but that’s not the case. All foods can fit into a healthy eating pattern with mindful choices and attention to portion sizes.
When meal planning, following the Plate Method is a simple and practical tool to build balanced meals: fill half of your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables.
Another helpful tool that can help promote healthy blood sugars is the glycemic index (GI), a scale that ranks carbohydrate-containing foods based on how fast they raise blood sugar levels. Choosing lower GI foods more often can help promote healthy blood sugars.
In today’s article, we’ll review what the glycemic index is, its potential benefits, and how foods like potatoes can fit into a healthy, balanced diet for people living with diabetes.
What is the Glycemic Index?
The glycemic index is a scale from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood sugar levels after a set amount is eaten.
Foods with a high GI tend to increase blood sugar faster than foods with a low GI. Generally, the more processed a food is, the quicker it is digested, and the higher its GI. For example, steel cut oats have a lower GI than instant oats. Higher fiber foods also tend to be lower on the glycemic index scale because fiber helps slow digestion and carbohydrates are not released as quickly into the bloodstream.
The glycemic index of a food can vary based on different factors such as the portion eaten, cooking method, and what it’s eaten with. Even low GI foods need to be consumed in specific servings to avoid a high blood sugar response. Eating a higher GI food with lean protein, healthy fat, and non-starchy vegetables can help reduce the overall glycemic response.
What Are the Benefits of Choosing Low Glycemic Index Foods?
Diabetes Canada recommends that people living with diabetes or prediabetes choose foods and drinks with a lower glycemic index more often to help control their blood sugar. The American Diabetes Association encourages minimally processed, high-fiber sources of carbohydrates, which generally tend to be lower glycemic index (1).
Studies have shown that following a low GI diet not only helps people with diabetes manage their blood sugars but also helps improve their cholesterol (2).
Low GI index foods tend to be higher in fiber and can also help keep you feeling full longer, which can help with weight management.
Where Do Potatoes Fall on the Glycemic Index?
Potatoes often get a bad reputation for having a high glycemic index, but that doesn’t mean they need to be completely avoided. The way you prepare potatoes can significantly affect their GI. Hot, freshly cooked potatoes have a high GI, meaning they can cause a quick rise in blood sugar. However, if you cook the potatoes and then let them cool before eating, their GI drops to a medium level.
Cooling potatoes creates resistant starch—a type of starch that isn’t fully broken down or absorbed by the body. Resistant starch works similarly to fiber – it supports digestion and helps slow the release of carbohydrates into the bloodstream.
Try this Mixed Green Salad with Garlic Dijon Dressing. It combines colorful veggies and cooked and cooled potatoes with a tangy dressing. Serve it with baked or grilled chicken or fish for a delicious and balanced meal.
How To Include Potatoes as Part of a Healthy Diabetes Eating Plan:
It’s important to know that while the glycemic index is a tool that can be used to help plan healthy meals, it is not the only factor to consider. Portion sizes and the overall amount of carbohydrates a person eats at a meal are most important. For example, eating a large portion of a low GI food can still cause high blood sugar.
Potatoes can fit into a balanced eating plan if they are portioned and prepared wisely. Here are a few tips for healthier potato consumption:
- Choose smaller portions – thinking about the plate method of meal planning, potatoes can take up ¼ of our plate as a starchy vegetable option.
- Keep the skin on for added fiber. Little Potatoes are washed and ready to cook. There is no need to peel them. The peel has fiber, and it adds a nice texture as well.
- Serve potatoes with non-starchy vegetables and lean protein choices such as chicken or fish.
- Use healthy cooking methods such as roasting, air-frying, or cooled potato salads instead of traditional frying or mashed potatoes with butter.
When preparing potatoes, use small amounts of healthy fats. For example, roast potatoes with canola or olive oil, and if you’re making a salad, choose an olive oil–based dressing instead of one made with mayonnaise. For dips or sauces, opt for low-fat plain Greek yogurt as a healthier alternative to sour cream or mayo.
Try this Pork Tenderloin and Vegetables Sheet Pan Dinner – it’s an easy and healthy weeknight meal.
For a vegetarian meal idea, this Potato, Spinach and Egg Shakshuka. It’s full of veggies and the eggs add protein to make a complete and balanced healthy meal.
Managing diabetes doesn’t mean you have to eliminate your favourite foods. Make mindful and informed choices and enjoy a variety of different foods. The GI is one tool that can help with meal planning, along with portion control and using the Plate Method. The total amount of carbohydrates a person eats at a meal is more important than the GI alone. If you have diabetes or prediabetes, meeting with a registered dietitian can help you make informed choices in a way that works for you.
References:
- American Diabetes Association Professional Practice Committee; Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes—2025. Diabetes Care 1 January 2025; 48 (Supplement_1): S86–S127. https://doi.org/10.2337/dc25-S005)
- Sievenpiper, J. L., Chan, C. B., Dworatzek, P. D., Freeze, C., & Williams, S. L. (2018). Nutrition therapy. Canadian Journal of Diabetes, 42(Suppl. 1), S64–S79. https://guidelines.diabetes.ca/cpg/chapter11)
