What is the best way to eat potatoes (regular, not sweet potatoes)?
There are many healthy ways to prepare potatoes. Baking is a healthy cooking method. You can also broil, microwave, grill, or roast potatoes. Instead of cooking your potato whole, slice or dice it and toss in a small amount of vegetable oil and seasoning, and cook until tender. No matter how you decide to prepare them, limit the amount of fats you add when cooking (like oils, butter, etc.) and avoid frying potatoes.
When it is time to add toppings to your baked potato, don’t over-do it. Adding extra ingredients will increase calories and carbohydrate grams. Also, not all toppings are created equal. Find out what toppings are best to use and which ones to avoid below.
Some good topping ideas are:
- salt & pepper or other seasonings
- fat-free sour cream with chives
- trans free margarine or margarine with plant sterols and plant stanols
- steamed broccoli with low-fat shredded cheese
- low-fat cottage cheese
- hot sauce
Toppings to avoid:
- full-fat sour cream
- full-fat cheese
- creamy salad dressing
For a more nutritious dish, don’t peel your potatoes. Eat the skin with the rest of the potato so you don’t miss out on any extra nutrients or fiber.
Also – remember that potatoes are a starchy food. Starchy foods will raise blood glucose. Pay attention to portion size (¼ of a large potato provides about 15 grams of carbohydrate). Be sure that the portion you eat fits with your diabetes meal plan.
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