steamed, fried, mashed… here is the glycemic index of potatoes according to their method of preparation

Potatoes are an integral part of our diet. Whether steamed, pan-fried, browned or even pureed, we find them in all their forms on our plates! But did you know that depending on their preparation method, their glycemic index changes? We’ll explain!

The potato is a food that we find everywhere on our plates in France. An essential part of French gastronomy and cuisine, the potato is generally appreciated by everyone. While it has many nutritional benefits such as quality proteins as well as amino acids and starch to boost energy, it also allows you to quickly achieve satiety. But despite its many benefits, potatoes are not always welcome in diets, the cause? Its high level of carbohydrates.

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Indeed, the potato, unlike the sweet potato (which we think is related) displays a very high glycemic index. But what is the glycemic index? This is an index that is measured on a scale from 0 to 100; the closer the index gets to 100, the more it means that the carbohydrates contained in the foods ingested pass into the blood. A state which will then increase the sugar level present in the blood which is called peak blood sugar. But did you know that depending on how foods are prepared, their glycemic index can change? This is the case with potatoes for example!

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Potato glycemic index: how to control it by cooking method

If we have already revealed to you this brilliant tip which allows you to reduce the glycemic index of starchy foods including potatoes, it is also possible to control its level depending on the cooking method selected. Optimal cooking can also allow you to eat potatoes while avoiding spikes in blood sugar. If its variety is also important when you want to reduce your glycemic index, the cooking method plays a vital role.

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So cooked in water, steamed, sautéed in a pan, fried or even mashed, the potatoes will have fewer and fewer calories depending on them. Information confirmed by numerous nutritionists that we detail below. A cold potato has a much lower glycemic index than a hot potato, we detail it below:

  • Boiled and cold: glycemic index of 49/100
  • Steamed: glycemic index of 60/100
  • Hash browns and chips: glycemic index of 70/100
  • Boiled and eaten hot: glycemic index of 75/100
  • In fries: glycemic index from 65 to 80/100
  • Baked: glycemic index of 95/100

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What is the role of the glycemic index?

A high glycemic index can have many health disadvantages. In addition to increasing blood sugar levels and causing stress and inflammation for the body, foods with a high GI (glycemic index) can cause very serious fatigue in the medium term. After a peak in carbohydrates, the body will produce insulin at a very high dose to get rid of them, causing a sudden drop in blood sugar levels and therefore causing these cravings and other cravings.

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Unfortunately, that’s not all. Foods with a high glycemic index also have an impact on excessive weight gain and fat storage. So to counter this situation with potatoes, do not hesitate to opt for shorter cooking times or to eat them cold, your body will thank you!

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