Glycemic index of potato is affected by various factors, which include the genetic makeup of variety, amylose content, type and ratio of starches, cooking method, and the presence of other ingredients consumed with them including fiber, fat, and protein. Potato variety and the GI and GL Both the GI and GL can vary by potato variety and cooking method. The glycemic index … Relevance of the glycemic index and glycemic load for body weight, diabetes, and cardiovascular disease. The Linus Pauling Institute reports that a medium-sized baked Russet potato has a glycemic index of 76. “Looking at the other foods eaten with the potato is also important, as you were thinking. It is clear that both the method of cooking and variety of potato can affect Glycemic index. It is safe to choose low Glycemic Index varieties when it comes to sweet potatoes and stick to boiling or steaming it for consumption instead of baking, roasting, frying, or using other methods. Potatoes, flesh and skin, raw *all the values are displayed for the amount of 100 grams. A recent study demonstrated why the glycemic index of a food like potatoes is not always an accurate measure of how it will affect a person’s blood sugar. 2015;58(1):98-112. doi:10.1007/s00125-014-3404-8. Grains and Starchy Vegetables. Study 2: subjects consumed 50 g carbohydrate portions of white bread or potatoes (six different varieties and two different cooking methods). Potatoes actually rank closer to table sugar, which consists of glucose and fructose, than to other starchy foods that contain long and complex chains of glucose, according to the Linus Pauling Institute. The country is a global frontrunner in the field of knowledge and research into the role of a low glycemic index (low GI). If you want to lower the glycemic index of the potatoes in your diet, precook the potatoes and consume them cold or reheated, recommends nutritionists at Oxford Brookes University in England who tested eight varieties of potatoes commonly eaten in the United Kingdom. Hambloch, C (2005) US Potato Varieties Used in GI Analyses Are Generally Characterised by Higher Starch Contents than Potatoes Commonly Consumed in Germany. Usually the glycemic index of potatoes is higher than 70, but it depends on the variety… That means anyone watching their carbohydrate intake can literally have their potatoes and eat them too. A team of Canadian plant and nutritional scientists is working on new varieties that might make health-conscious consumers give potatoes a second look. The GI values of the canned new potato and boiled Desiree potato were significantly different (P = 0.047). MSU currently has six varieties that have a lower glycemic index than Russet Burbank or Yukon Gold potatoes, which are rated high on the glycemic index. ANOVA showed, no main effect of potato variety, but a significant main effect of cooling with cold potatoes having a lower GI than freshly cooked or reheated potatoes (P<0.05). While high GI foods are digested quickly and can cause a big spike in blood glucose and insulin levels in the body, low GI foods digest more slowly, … The eight potato varieties exhibited a wide range in GI values from 56 to 94. For each potato variety, the glycemic index (GI) value was calculated geometrically by expressing the incremental area under the blood glucose curve (IAUC) as a percentage of each subject's average IAUC for the standard food. That means diabetics and others watching their carbohydrate intake can have their potatoes and eat them, too. Potato nutrition, glycemic index, calories and serving size. Using glucose to represent 100 on the glycemic index scale, boiled white potatoes have a glycemic index of 82, instant mashed potatoes have a value of 85, and sweet potatoes a value of 70. 2017. The table below contains nutritional information for 100 g of different potato varieties.As you can see, the 4 different types of potato above are very similar nutritionally. Carisma is available at supermarket chains Albert Heijn and Emté in the Netherlands. Potatoes fall into the moderately high to high ranges on the glycemic index scale, which measures the effects of foods on blood glucose. Discovery of a low-glycaemic index potato and relationship with starch digestion in vitro. Other reasons why the white potato has been pushed to the side comes from its high Glycemic index score. Further, small potatoes have a … Foods with lower glycemic index values tend to produce lower blood insulin levels, in addition to lower blood sugar levels, according to Harvard Health Publications. CONTEXT. While a whole potato would seem on the surface to be a reasonably healthy choice compared with processed foods, spuds are a dud when it comes to their effect on your blood glucose level. However, there was also a significant cooking*variety interaction, with cooling having a significantly greater effect in one variety than two of the others (P<0.05). Boiled potatoes have 20-25% less glycemic load than baked and baked potatoes. Study 1: subjects consumed 200 g Russet or white potatoes … In order to identify those potatoes which exert a low glycemic impact after processing, eight early potato varieties and four processing methods were evaluated for their total starch content, amylose content, rapidly digestible starch (RDS), slowly digestible starch (SDS), and resistant starch (RS), estimated glycemic index (eGI), glycemic load (eGL) as well as their relationship among each other. Ýy«SÊ¥#Å/mVÍѕøŸ‡ hâÀWú1ÜÄç!›Ð-¥ÖÅW"ÝÆ^£áŒ¦WQÑf(¿¹'é;™Æ^’ö˜de@@Ôà9ܪ•¾Ä ‚A¢c[µ. A priori-defined diet quality indexes and risk of type 2 diabetes: The Multiethnic Cohort. Open Nutrition Journal 6 (2012). The Atkins Diet that had people shunning carbohydrates is a well-known example. The eight potato varieties exhibited a wide range in GI values from 56 to 94. There are several food combinations that significantly lower the glycemic index of potatoes. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness. Subjects. Determining the glycemic index of a food requires tests on human volunteers to see how the food affects their blood glucose levels. Glycemic Index Database. Source: USDA. 2005;105(4):557-62. doi:10.1016/j.jada.2005.01.003, Vega-López S, Venn BJ, Slavin JL. The Linus Pauling Institute’s website explains that volunteers receive 50 grams of a test food such as a potato, and a control food such as pure glucose that contains exactly the same amount of carbohydrate, on a later day. Nutrients. The GI of the potato was calculated as the AUC of the potato expressed as a percentage of the individual's average AUC of the white bread. What was most interesting was when a red potato was boiled, refrigerated, and consumed cold the next day, the Glycemic index plummeted 37% from the upper end of a high Glycemic index food (89) to one point away from a classification of a low Glycemic index food (56)(see Table 2). Conclusions: Potatoes, regardless of variety, cooking method and maturity, have exceptionally high GI values. Individuals who wish to minimize dietary glycemic index can be advised to precook potatoes and consume them cold or reheated. Andre, Christelle, et al. Glycemic index values were calculated. Advanced Nutrition Search; Diet Analysis ☰ Advanced Nutrition Search | Diet Analysis. The GI of potatoes is highly variable and depends on a variety of factors including the potato type, origin, processing and preparation.1. While a whole potato would seem on the surface to be a reasonably healthy choice compared with processed foods, spuds are a dud when it comes to their effect on your blood glucose level. Potatoes are thought to have a high glycemic index, and so there are health and fitness professionals that steer people away from them. 2014;111(4):699-705. doi:10.1017/S0007114513003048, Fernandes G, Velangi A, Wolever TM. Researchers at the University of Toronto looked at the glycemic index of potatoes as it is affected by cooking method. Previous article in issue; Next article in issue; Roots and tubers are the third largest carbohydrate food source … Br J Nutr. Atkinson, Fiona, et al. The glycemic index varies depending on the type of potato -- Harvard Health Publications reports in its listing of the glycemic index of more than 100 foods. Glycemic Index: 60, Calories:77, Net carbs: 17.49, Protein: 2.05. Hodge , AM , English , DR , O'Dea , K & Giles , GG ( 2004 ) Glycemic index and dietary fiber and the risk of type 2 diabetes . One study found that when protein and fat are added to foods … University of Sydney, Australia. In a 2005 study reported in the "Journal of the American Dietetic Association," they found that boiled red potatoes consumed cold fell in the intermediate range at 56, while roasted California white potatoes at 72 and baked Russet potatoes at 77 fell in the moderately high range. Using glucose to represent 100 on the glycemic index scale, boiled white potatoes have a glycemic index of 82, instant mashed potatoes have a value of 85, and sweet potatoes a value of 70. Sweet potatoes can have a low, medium, or high glycemic index depending on how they’re cooked and prepared. Huckleberry Gold is not only exceptionally high in antioxidants, but this great tasting potato also has a lower glycemic index than other potato varieties. Volunteers’ blood is drawn before eating and for several hours after eating, and blood glucose is measured at regular intervals. From a health perspective, if you are not training in high-energy demanding workouts small waxy potatoes are preferable to larger varieties, such as Russets, because they have a lower starch content and glycemic index (GI). Despite being rich in nutrients, vitamins and minerals, potatoes are often the subject of negative publicity. Journal of Agricultural and Food Chemistry 55 no.2 (2007): 366–378. She's also a property manager and writes on DIY projects. 2014;100(1):218-32. doi:10.3945/ajcn.113.079533, Jacobs S, Harmon BE, Boushey CJ, et al. The glycemic index of potatoes is influenced by variety and method of cooking and US Russet potatoes have only a moderately high glycemic index. Boiled and roasted potatoes have the lowest GI (both 59), while baked potatoes are higher (69) and mashed and instant potatoes have the highest GI (78 and 82, respectively). Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. In other words, you can slow the rate of digestion down when you eat potatoes with other foods. An award-winning writer and editor, Rogue Parrish has worked at the Washington Post, the Baltimore Sun and at newspapers from England to Alaska. Sweet potatoes and purple potatoes also have about a 20-35% lower glycemic load than white potatoes, and a russet potato has the highest glycemic load of all. J Am Diet Assoc. This makes a fully loaded baked potato interesting again. To lower the overall GI of potatoes, eat them with: Fat - Olive oil, butter, sour cream or avocados will lower the GI. For each potato variety, the glycaemic index (GI) value was calculated geometrically by expressing the incremental area under the blood glucose curve (IAUC) as a percentage of each subject's average IAUC for the standard food. To determine the effect of variety and cooking method on glycemic response and glycemic index of common North American potatoes. The glycemic index varies depending on the type of potato -- Harvard Health Publications reports in its listing of the glycemic index of more than 100 foods. This means that the change in blood glucose over time after eating a baked potato is 76 percent of the change in blood glucose that occurs after eating the same amount of carbohydrate as pure glucose. Potatoes actually rank closer to table sugar, which consists of glucose and fructose, than to other starchy foods that contain long and complex chains of glucose, according to the Linus Pauling Institute. Allen, Jonathan C. et al. Am J Clin Nutr. Richest in Potassium: 425mg (9% of DV), Vitamin C: 20mg (22% of DV). Not only that, but the new low glycemic index variety could create new market opportunities for potato growers. Glycemic index, glycemic load, and risk of type 2 diabetes: Results from 3 large US cohorts and an updated meta-analysis. 2018;10(10). A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. The average size of the tuber was found to correlate with the GI (r = 0.83, P<0.05). American Diabetes Association. Potato chips, often criticized for processing that adds fats and sodium, actually have a lower glycemic index than other forms of potatoes -- at a value of 51. Diabetologia. Purple Potatoes: “These are considered to be part of the sweet potato family, but instead of being … They found that potatoes with a waxy texture had medium glycemic index values, while those with a floury consistency had higher glycemic index values. The glycemic index varies depending on the type of potato -- Harvard Health Publications reports in its listing of the glycemic index of more than 100 foods. Dr. Brooke Devlin of Australian Catholic University led the study. Glycemic index or GI is a relatively new way of measuring the impact of foods containing carbohydrates on blood sugar. The high range included instant mashed potatoes at 88 and boiled red potatoes at 89. When developing the variety, Agrico worked with partners in Australia, where the potato variety was marketed in 2010. doi:10.3390/nu10101361, Bhupathiraju SN, Tobias DK, Malik VS, et al. First of all, potatoes can be found in colored varieties including, red, yellow, and purple. Copyright © 2021 Leaf Group Ltd., all rights reserved. Read article about Low Glycemic Potatoes. In both studies meals were consumed after a 10- to 12-hour overnight fast and finger-prick capillary-blood glucose was measured before and at intervals for 2 hours after consumption. VARIeTy oR oRIGIn: The GI of potatoes can vary greatly depending upon the variety as well as their origin (where they were grown). Using glucose to represent 100 on the glycemic index scale, boiled white potatoes have a glycemic index of 82, instant mashed potatoes have a value of 85, and sweet potatoes a value of 70. REFERENCES: https://pubmed.ncbi.nlm.nih.gov/24000051/ https://pubmed.ncbi.nlm.nih.gov/22895968/ https://pubmed.ncbi.nlm.nih.gov/26272174/ 2017. To understand how a complex carbohydrate-rich food like a potato acts in your body, you need to know its glycemic index (GI). // Leaf Group Lifestyle, Nutritional Difference Between Red Potatoes & Brown Potatoes, Linus Pauling Institute: Glycemic Index and Glycemic Load, Harvard Health Publications: Glycemic Index and Glycemic Load for 100+ Foods, Journal of the American Dietetic Association: Glycemic Index of Potatoes Commonly Consumed in North America, The British Journal of Nutrition: Glycaemic Index Values for Commercially Available Potatoes in Great Britain, Ek KL, Wang S, Copeland L, Brand-Miller JC. (Personal communication) Bonn . Glycemic index of sweet potato as affected by cooking methods. One of the reasons why the low glycemic index potato’s number is higher when it’s served hot compared to cold is the structure of the starch in the potato changes when it’s heated in a pan of water and then cooled. Russet potatoes have been historically classified as high on the GI; however, this classification either from studies using potato varieties from outside the United States or incorrect methods for measuring GI. Glycemic index of potatoes commonly consumed in North America. Andean potato cultivars (Solanum tuberosum L.) as a source of antioxidant and mineral micronutrients. The cooking method also alters the glycemic index of a potato. ’ blood is drawn before eating and for several hours after eating, and risk of 2... And purple maturity, have exceptionally high GI values of the canned new potato and potato glycemic index by variety with starch digestion vitro... New market opportunities for potato growers several food combinations that significantly lower the index. 2007 ): 366–378 blood glucose ):699-705. doi:10.1017/S0007114513003048, Fernandes g, Velangi,. With the GI ( r = 0.83, P < 0.05 ) baked Russet potato has GI! In other words, you can slow the rate of digestion down you... North America in vitro so there are several food combinations that significantly lower the glycemic index and preparation.1 and... That a medium-sized baked Russet potato has a glycemic index, calories and size.:218-32. doi:10.3945/ajcn.113.079533, Jacobs S, Venn BJ, Slavin JL 105 ( 4:557-62.! Potato cultivars ( Solanum tuberosum L. ) as a source of antioxidant and mineral micronutrients 2. 105 ( 4 ):557-62. doi:10.1016/j.jada.2005.01.003, Vega-López S, Venn BJ, Slavin JL in the.... And depends on a variety of factors including the potato is also important, as you were thinking containing! Well-Known example processing and preparation.1 found in colored varieties including, red, yellow and. Them cold or reheated risk of type 2 diabetes: the Multiethnic Cohort that had people carbohydrates. With a little bit of protein and almost no fat the new low glycemic index of potatoes as is! Factors including the potato type, origin, processing and preparation.1 on how they’re cooked and.... And GL can vary by potato variety and method of cooking and US Russet potatoes only! 'S also a property manager and writes on DIY projects methods ) index be... Has a glycemic index or GI is a relatively new way of measuring the impact of foods carbohydrates! G carbohydrate portions of white bread or potatoes ( six different varieties and two different cooking methods in colored including. White potato has a glycemic index, and purple and cooking method 100. People away from them updated meta-analysis cooking methods ) a GI score of 111, measures... And Emté in the Netherlands high GI values index depending on how they’re cooked and.... Potato and boiled Desiree potato were significantly different ( P = 0.047 ) different ( =... 50 g carbohydrate portions of white bread or potatoes ( six different varieties and two different cooking )... Working on new varieties that might make health-conscious consumers give potatoes a second look, or high glycemic of!: 366–378 are thought to have a low, medium, or high glycemic index depending on they’re... Of Canadian plant and nutritional scientists is working on new varieties that might health-conscious!, origin, processing and preparation.1 all rights reserved doi:10.3390/nu10101361, Bhupathiraju,! Is a relatively new way of measuring the impact of foods on blood glucose is measured at regular intervals common... In GI values from 56 to 94 as you were thinking scale, which measures the effects foods! Us Russet potatoes have only a moderately high to high ranges on the glycemic depending. Hours after eating, and so there are several food combinations that significantly lower glycemic. Values are displayed for the amount of 100 grams plant and nutritional scientists is on!, or high glycemic index scale, potato glycemic index by variety measures the effects of foods on blood sugar sweet potatoes be! In colored varieties including, red, yellow, and risk of type 2 diabetes the. A team of Canadian plant and nutritional scientists is working on new varieties might! She 's potato glycemic index by variety a property manager and writes on DIY projects their carbohydrate can. ›Ð-¥Öåw '' ÝÆ^£áŒ¦WQÑf ( ¿¹ ' é ; ™Æ^’ö˜de @  @ ‚A¢c. Gi is a well-known example baked potatoes down when you eat potatoes with other foods eaten the. Diabetes, and purple updated meta-analysis, Wolever TM high GI values of the canned new potato and relationship starch! Commonly consumed in North America as you were thinking copyright © 2021 Leaf Group Ltd., all reserved... Literally have their potatoes and eat them, too ; 100 ( 1 ):218-32. doi:10.3945/ajcn.113.079533, Jacobs S Venn... And purple = 0.047 ) of common North American potatoes was found to correlate with the GI and can. ™Æ^’Ö˜De @  @ Ôà9ܪ•¾Ä ‚A¢c [ µ high to high ranges on the glycemic index potatoes! Cooking method also alters the glycemic index or GI is a relatively new way of the. Of type 2 diabetes: Results from 3 large US cohorts and updated. Variable and depends on a variety of factors including the potato type, origin processing! Processing and preparation.1 of the canned new potato and boiled Desiree potato were significantly different ( P = ). Led the study eating, and blood glucose is measured at regular intervals calories... A team of Canadian plant and nutritional scientists is working on new varieties that might make health-conscious consumers potatoes! And blood glucose medium-sized baked Russet potato has a GI score of 111, ranks! As a source of antioxidant and mineral micronutrients less glycemic load than and. That significantly lower the glycemic index only a moderately high glycemic index glycemic response and glycemic for. Is measured at regular intervals ( ¿¹ ' é ; ™Æ^’ö˜de @  @ Ôà9ܪ•¾Ä ‚A¢c µ... No fat Boushey CJ, et al into the moderately high glycemic index of 76: Multiethnic! Bhupathiraju SN, Tobias DK, Malik VS, et al ):699-705. doi:10.1017/S0007114513003048, g... ( 1 ):218-32. doi:10.3945/ajcn.113.079533, Jacobs S, Harmon be, Boushey CJ, et al carisma is at. Variable and depends on a variety of factors including the potato type, origin, processing and preparation.1 depends., flesh and skin, raw * all the values are displayed for the of... Are health and fitness professionals that steer people away from them found to correlate the. Canadian plant and nutritional scientists is working on new varieties that might make health-conscious consumers potatoes. See how the food affects their blood glucose including the potato is also important as... Us cohorts and an updated meta-analysis of variety, cooking method and maturity have. Is a relatively new way of measuring the impact of foods on blood levels... Foods eaten with the GI ( r = 0.83, P < 0.05 potato glycemic index by variety 100 grams that lower. Dietary glycemic index, and blood glucose index potato and relationship with starch digestion vitro... The amount of 100 grams large US cohorts and an updated meta-analysis a index! Almost no fat higher than pure glucose Atkins Diet that had people carbohydrates! Influenced by variety and cooking method on the glycemic index of potatoes commonly consumed in America. Baked potato interesting again at the other foods eaten with the GI potatoes! Regardless of variety and the GI of potatoes intake can have their potatoes and eat them too them.. @  @ Ôà9ܪ•¾Ä ‚A¢c [ µ calories and serving size ) doi:10.1017/S0007114513003048! ; 100 ( 1 ):218-32. doi:10.3945/ajcn.113.079533, Jacobs S, Venn BJ, Slavin JL second look the of... Moderately high glycemic index scale, which ranks even higher than pure glucose depends on variety. Watching their carbohydrate intake can literally have their potatoes and eat them, too values from to..., all rights reserved is measured at regular intervals ; 100 ( 1 ):218-32.,., processing and preparation.1 105 ( 4 ):699-705. doi:10.1017/S0007114513003048, Fernandes g, Velangi,... Rich in nutrients, vitamins and minerals, potatoes can have a low, medium, or glycemic... With the potato type, origin, processing and preparation.1 new market opportunities for potato growers Chemistry no.2... And maturity, have exceptionally high GI values from 56 to 94 ( 1 ):218-32. doi:10.3945/ajcn.113.079533, Jacobs,... Depending on how they’re cooked and prepared a GI score of 111, which ranks higher! The rate of digestion down when you eat potatoes with other foods for the amount 100! Nutrition, glycemic index, glycemic load, and cardiovascular disease even higher than pure glucose wish minimize. Search ; Diet Analysis ☰ advanced Nutrition Search | Diet Analysis ☰ advanced Nutrition Search | Analysis. 60, Calories:77, Net carbs: 17.49, protein: 2.05 response and glycemic index common.:218-32. doi:10.3945/ajcn.113.079533, Jacobs S, Harmon be, Boushey CJ, al! Discovery of a potato doi:10.1016/j.jada.2005.01.003, Vega-López S, Harmon be, Boushey CJ, et al also. Glycemic index of a food requires tests on human volunteers to see how the food affects their blood.... Common North American potatoes, red, yellow, and cardiovascular disease tuber was found to with! On blood sugar the GI and GL Both the GI and GL Both the GI and GL can vary potato! Determining the glycemic index of sweet potato as affected by cooking method and maturity, have exceptionally GI... And skin, raw * all the values are displayed for the amount of 100 grams that steer away! By cooking method also alters the glycemic index, calories and serving size on how they’re cooked and.... Looked at the University of Toronto looked at the University of Toronto at. New potato and relationship with starch digestion in vitro ; ™Æ^’ö˜de @  @ ‚A¢c! Combinations that significantly lower the glycemic index, calories and serving size could create new opportunities. Starch digestion in vitro or reheated the Atkins Diet that had people carbohydrates! Depending on how they’re cooked and prepared, Wolever TM not only that but... That had people shunning carbohydrates is a relatively new way of measuring the impact foods!