Recent research has determined THE POTATO can be healthy. At only 110 calories for one medium russet potato, they are high in fiber, calcium and potassium. If cooked properly, they can help lower blood sugar levels.
The key to lowering blood sugar, while still enjoying the fluffy, creamy potato, is to accompany your ‘tater with “spud buddies.” Coined by America’s Test Kitchen, “spud buddies” are blood sugar helpers which prevent rapid glucose absorption.
A List of 5 Spud Buddies
1.Add avocado as a GOOD FAT.
2.Include an ACID
Drizzle malt vinegar over cooked red potatoes. Add a bit of your favorite herb to create a great side dish.
3.Serve with a good protein, such as beans
4.Cook – then cool
After cooking, cool completely before eating them; the starch turns into a “resistant starch.” Resistant starch does not allow the small intestine to absorb the sugars from the potato. Resistant starch stimulates the good bacteria in your gut. The body treats the spud more like a fiber and promotes colon health.
5.Add HEALTHY ingredients
In the south, traditionally, mashed potatoes are made with milk or cream and lots of butter. Consider adding a small amount of GOOD FAT, olive oil to your dish BEFORE adding any liquid, to eliminate excess use of cream. Also, cook with the skins ON. Once cooked and slightly cooled, the potatoes will be easier to peel. Once cut to size, thoroughly rinse to get rid of excess starch.