1. The Glycemic Meaning of ‘Easy to Digest’
In diabetes management, the phrase ‘easy to digest’ is almost synonymous with ‘raises blood sugar quickly.’ This is because the softer and finer the food’s texture, the more easily and rapidly digestive enzymes can act on it to convert it into glucose.
2. The Glycemic Response of Mashed Potatoes
– Destruction of Structure: The process of boiling and mashing potatoes physically destroys the cell walls and starch structure of the potato.
– Increased Surface Area: These mashed potatoes have an incredibly large surface area for digestive enzymes to act upon.
– Very Fast Absorption: As a result, they are digested and absorbed much more quickly than when eating a whole boiled potato, leading to a steeper and higher rise in post-meal blood sugar. While the glycemic index (GI) of a boiled potato is already high, the GI of mashed potatoes is even higher, at 85 or more.
– Added Ingredients: Furthermore, when making mashed potatoes, ingredients like butter, milk, cream, and salt are usually added. This significantly increases the total calories, saturated fat, and sodium content of the dish, which is detrimental to weight and vascular health.
3. Conclusion
For the same potato, eating it boiled and then cooled (for resistant starch) is most beneficial for blood sugar. Eating it warm after boiling is next, and mashed potatoes or french fries are the most harmful.
Summary: Mashed potatoes are digested and absorbed much more quickly due to the mashing process, causing them to spike blood sugar more sharply than a simple boiled potato. You should not be deceived by the soft texture and eat them with a false sense of security.
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