Mashed potatoes are a staple side dish for many people, but if you have diabetes, you may wonder if you need to avoid them. Potatoes are a high-carb vegetable, and it’s true that some forms of potato are not ideal for diabetes management. However, mashed potatoes can be a healthy option in moderation with some modifications. In this article, we’ll look at the carbs and nutrients in mashed potatoes, whether they affect blood sugar, and how people with diabetes can include them in their diet.
Carbohydrates in mashed potatoes
Potatoes are one of the highest carb vegetables. One medium baked potato with skin contains:
- 37 grams of carbs
- 4 grams fiber
- 33 grams of digestible carbs
When potatoes are mashed, the fiber content decreases slightly. One cup of plain mashed potatoes contains:
- 30 grams carbs
- 2 grams fiber
- 28 grams digestible carbs
So mashed potatoes are still a high glycemic, starchy vegetable. But the exact carbohydrate content can vary based on preparation methods:
- Leaving the skins on adds more fiber.
- Using milk and butter adds small amounts of carbs.
- Added gravies or mix-ins also increase carbs.
Overall, a 1 cup serving of plain mashed potatoes contains about the same digestible carbs as 1 slice of bread or 1⁄2 cup of cooked pasta.
Glycemic Index of mashed potatoes
The Glycemic Index (GI) measures how quickly foods raise blood sugar. High GI foods cause rapid spikes, while low GI foods produce gradual rises.
Boiled potatoes have a high GI of 78. Mashed potatoes have a slightly lower GI around 70. This medium-high GI means mashed potatoes can rapidly elevate blood sugar in people with diabetes.
However, the GI doesn’t tell the whole story. Glycemic Load (GL) measures the impact of real-life portion sizes. The GL of 1 cup of mashed potatoes is about 20, which is considered medium on the scale.
So mashed potatoes in typical servings shouldn’t send blood sugar through the roof. But they do digest quickly, so portion control is important.
Nutrition in mashed potatoes
Despite their carbs, potatoes are nutritious:
- Excellent source of vitamin C and potassium.
- Good source of B vitamins like folate.
- Provide some iron, magnesium, and phosphorus.
- When eaten with skin, they have 4 grams of fiber per serving.
Mashing them decreases the fiber slightly, but potatoes remain a wholesome carb source compared to refined grains or sweets.
Do mashed potatoes spike blood sugar?
Mashed potatoes can raise blood sugar, but the extent depends on several factors:
- Your carb tolerance. People with type 2 diabetes may handle carbs better than those with type 1.
- Insulin sensitivity. Potatoes may not spike sugar much in those who are insulin sensitive.
- Other foods eaten. Fat, protein, and fiber in a meal blunt the glucose response.
- Cooking method. Mashed potatoes digest faster than baked or roasted.
- Portion size. Larger portions provide more carbohydrates.
In moderation with a balanced meal, mashed potatoes should not drastically spike blood sugar for most people with diabetes. Monitoring your levels is the best way to understand your individual response.
Tips for eating mashed potatoes with diabetes
Here are some ways to enjoy mashed potatoes while managing diabetes:
- Stick to 1⁄2 – 1 cup serving sizes.
- Leave the skins on for more fiber.
- Try substituting cauliflower or turnips for half the potatoes.
- Mix in herbs, spices, garlic, or onion instead of butter.
- Add protein like chicken, salmon, or beans.
- Pair with non-starchy vegetables like broccoli or spinach.
- Avoid gravies or opt for low-carb versions.
- Check blood glucose 2 hours after eating to see your response.
Moderating portions and combining mashed potatoes with other nutrient-rich foods can allow you to enjoy them while keeping blood sugar in check.
Should diabetics avoid mashed potatoes completely?
Most people with diabetes do not need to fully avoid mashed potatoes. With proper portion sizes and meal planning, mashed potatoes can be incorporated into your diet.
Here are some instances where avoidance may be better:
- You experience severe blood sugar spikes every time you eat them.
- You are trying to lose weight and mashed potatoes don’t fit into your calorie goals.
- You have diabetic nephropathy and need to limit potassium.
Work with your dietitian or doctor to decide if you should limit or avoid mashed potatoes based on your health status and reaction to them. Diets should be individualized.
Healthier mashed potato alternatives
If you want a lower carb alternative to traditional mashed potatoes, try:
- Cauliflower mash – Replace half the potatoes with riced cauliflower.
- Turnip or rutabaga mash – Use these lower carb root vegetables.
- Radish or jicama mash – Give it a nuttier flavor.
- Mixed vegetable mash – Add carrots, parsnips, celery root.
- Cruciferous Colcannon – Mash potato with kale or cabbage.
- Celeriac purée – Mash celery root as a potato substitute.
Experiment with these lower carb vegetables for a diabetes-friendly alternative. Focus on creating a smooth, creamy texture with seasonings and herbs.
Should diabetics eat instant mashed potatoes?
Instant mashed potatoes often have added sodium, fat, preservatives and artificial ingredients. It’s best to avoid these and make your own:
- Instant types digest into glucose faster.
- Boxed brands are less nutritious than homemade.
- Pre-flavored mixes have more added carbs and fat.
- Dried potato flakes are higher on the glycemic index.
Check the nutrition labels carefully if you do buy instant, and stick to plain, low-sodium varieties. But for the most blood sugar control, make mashed potatoes yourself.
Table: Glycemic Index and Glycemic Load of Potatoes
| Food | Serving Size | GI | GL |
|---|---|---|---|
| Boiled potato | 150g | 78 | 17 |
| Mashed potato | 1 cup | 70 | 20 |
| Baked potato | 1 medium | 85 | 26 |
| French fries | 20-25 | 75 | 22 |
| Potato chips | 28g | 54 | 15 |
Conclusion
Mashed potatoes have a place in a diabetes diet with proper portion size and preparation. While high in carbs, the fiber, nutrients, and medium glycemic load of mashed potatoes allow them to be enjoyed in moderation by most people with diabetes. Monitoring your individual response and being mindful of servings is key to balancing mashed potatoes with blood sugar control. With a few adjustments to maximize nutrition, mashed potatoes can be included as part of your healthy diabetes meal plan.
