Baked Potatoes and Other Carbs May Have Diabetes Benefits—if Eaten the Right Way

Not all carbohydrates are created equal. While the complex carbohydrate is  an important part of a healthy, balanced diet—as they help us feel full and offer sustainable energy—refined or simple carbs typically increase blood sugar levels as high glyemic index (GI) foods and add very little nutritional value.

In the case of the delicious and versatile potato, for example, there are many different forms that have different health impacts. When it comes to baked variations, it’s often assumed that sweet potatoes are inherently healthier than their white counterparts. In some ways this has merit, but a regular baked potato has its own benefits. In fact, new research suggests the food may be especially valuable for people with Type 2 diabetes. We asked experts to weigh-in on the evidence and provide additional carbs that can be healthy for those with high blood sugar.

How baked potatoes could help diabetes

A new study led by Neda Akhavan, an assistant professor at the University of Nevada, Las Vegas (UNLV), presented to the Alliance for Potato Research and Education and detailed by the National Library of Medicine , has found that these starchy vegetables might help manage diabetes.

The study found that participants who incorporated a daily serving of potato into their diet experienced modest decreases in fasting blood glucose levels, improvements in body composition, reduced waist circumference and a decrease in resting heart rate. For the purposes of this study, this was compared to participants who ate refined grain with similar macronutrients (cooked long-grain white rice, in this case) for 12 weeks.

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Baked potatoes and blood sugar

“Potatoes get a bad rap, but whole baked potatoes (with the skin) are a great source of fiber and potassium, as was discovered in the study,” says Ana Reisdorf, RD and Founder of The Food Trends. “It is not really a surprise that when compared to white rice (which does not have fiber or potassium) those who ate potatoes had improved health markers.”

Now, there are some considerations to take in regards to this study. The glycemic impact of the potatoes was lower compared to that of white rice, and findings would likely be different if compared to a whole grain with less glycemic impact like brown rice, quinoa or even sweet potatoes, notes Jennie Stanford, MD , Obesity Medicine Physician and medical contributor for Drugwatch.

“In saying that, it is important to realize that baked potatoes will still have some glycemic impact (blood sugar increase) in patients with diabetes,” she adds.

The key to this study and its implications is that the potato skin was kept and consumed in participants, experts say. The skin of a baked potato is where you will find dietary fiber, vitamins and minerals, and the dietary fiber will lessen the glycemic impact of the starch in the potato, says Dr. Stanford.

“Remember that fiber is a type of carbohydrate that the body can't break down, so it doesn't cause blood sugar to spike like other carbohydrates do,” explains Raj Dasgupta, MD , ABIM quadruple board-certified physician and medical reviewer for the National Council on Aging. “Instead, fiber passes through the body undigested and helps regulate the body's use of sugars.”

The best way to eat a baked potato for diabetes

In addition to skipping the fried potatoes (sadly, french fries and the like are high GI foods that don’t have the health benefit of a baked or boiled potato), it’s important to consider how you eat your starchy carbs. “For diabetes patients, the best way to cook and eat a baked potato is to keep the skin on and bake it, rather than fry it, without adding extra fat or salt,” says Chris Mohr, PhD, RD , fitness and nutrition advisor at Fortune Recommends Health. “This can help regulate blood sugar levels and support overall health, particularly when balanced with other quality foods.”

This means avoiding added butter and sour cream with your baked potato, says Reisdorf. This doesn’t mean you can’t dress up your potato at all, though. In fact, potatoes that are combined with healthier fats such as extra virgin olive oil, avocado oil or grass fed butter or ghee may have less of a glycemic impact than potatoes without fat, says Dr. Stanford.

And, of course, a baked potato should be just one part of a healthy, balanced, blood sugar-friendly meal, so it’s important to make the right pairings. Experts suggest adding lean protein, healthy fats and other vegetables to the plate to help slow the absorption of carbohydrates and prevent blood sugar spikes.

In terms of portion control, Dr. Dasgupta recommends around 100 grams of baked potato to keep your carbohydrate intake in check.

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Other healthy carbs for people with diabetes

The moral of the story is that carbs are not off-limits for people with high blood sugar. For those with diabetes, Dr. Dasgupta suggests foods like quinoa, which is high in fiber and protein and helps manage blood sugar. Lentils are good choices as well because they offer fiber and protein, helping to control glucose levels, he says. Whole grains like brown rice and barley are also healthy choices. And, sweet potatoes are in fact a better option than regular potatoes because they don’t raise blood sugar as much and as quickly. Black beans, oats and chickpeas are also solid options, Mohr adds.

“ Berries are high in fiber and lower in sugar than other fruits,” offers Aderet Dana Hoch, RD and Owner of Dining With Nature. “They are packed with important nutrients and antioxidants as well, providing many health benefits without causing a major increase in blood glucose.”

Read on for more blood sugar and diabetes management tips:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .