How To Cook Potatoes Properly Without Raising Blood Sugar Levels

There's one secret.

The method used to prepare potatoes significantly affects their glycemic index. In particular, baking can significantly increase this index, while boiling and subsequent cooling help lower it.

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Potatoes are one of the most common foods, but people who are watching their weight or blood sugar levels often limit their consumption. The reason lies in their high starch content, the rate of absorption of which depends, in particular, on the method of cooking.

The variety of potato also plays an important role. For example, firm-fleshed varieties, such as “Charlotte” or “Amandine,” may be the best choice for those looking to control the glycemic index of their foods.

Why Baked Potatoes Raise Blood Sugar Levels More

During baking, potatoes are exposed to high temperatures, which often reach 200 °C. As a result of dry heating, moisture evaporates from the tubers, and the starch becomes more accessible to digestive enzymes.

As a result, the glycemic index of baked potatoes can approach 95. This is a high value, indicating the food’s ability to rapidly raise blood glucose levels.

How to Cook Potatoes Properly

Boiling in water or steaming are considered the best methods for maintaining a more moderate glycemic index. Unlike baking, the temperature during these cooking methods usually does not exceed 100 °C.

Experts recommend boiling potatoes whole, without peeling them. This helps preserve some of the fiber, which promotes slower digestion.

According to the data provided, the glycemic index of potatoes boiled with the skin on is approximately 65–70.

How cooling potatoes affects their glycemic index

Another way to reduce the impact of potatoes on blood sugar levels is to cool them after cooking.

If boiled potatoes are left in the refrigerator for at least 24 hours, some of the starch changes its structure and turns into what is known as resistant starch.

It is less easily digested in the small intestine and serves as a nutrient source for beneficial bacteria in the gut microbiota.

According to the publication, the glycemic index of chilled potatoes can drop to about 50. Moreover, some of the resistant starch remains even after reheating.

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