### Potatoes and Diabetes: What You Need to Know Potatoes are a popular food that can be prepared in many ways, such as baked, mashed, fried, boiled, or steamed. They are rich in potassium and B vitamins, and their skin is a great source of fiber. However, if you have diabetes, you might have heard that you should limit or avoid potatoes. This is because potatoes are high in carbohydrates, which can affect blood sugar levels. When you eat potatoes, your body breaks down the carbs into simple sugars that enter your bloodstream, causing a spike in blood sugar levels. For people with diabetes, this process is less efficient, leading to higher blood sugar levels for longer periods. Therefore, eating high-carb foods and large portions can be harmful. Despite this, people with diabetes can still enjoy potatoes in moderation. The key is to understand how different cooking methods and portion sizes affect blood sugar levels. For example, boiling or baking potatoes for long periods increases their glycemic index (GI), which measures how quickly a food raises blood sugar. Cooling potatoes after cooking can increase resistant starch, which is less digestible and helps lower the GI. Choosing potato varieties with lower GI, such as Carisma and Nicola, and eating them with their skins on for extra fiber can also help manage blood sugar levels. Additionally, combining potatoes with protein and fats can slow down the digestion of carbs and reduce blood sugar spikes. It's important to avoid fried potatoes and potato chips, as they contain unhealthy fats and are higher in calories, which can lead to weight gain and other health issues. Instead, opt for healthier cooking methods like boiling, baking, or steaming. If you're struggling to manage your diet and blood sugar levels, consult a healthcare provider, dietitian, or diabetes educator for personalized advice.