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A quick refresher: the glycemic index (GI) was created in the 1980s by David Jenkins, and measures how fast carbohydrates in food and drink raise your blood sugar on a scale of 1 to 100.
A new study found that compared to an equivalent amount of white rice, people eating baked potatoes experienced a modest decrease in fasting blood glucose levels, and waist circumference.
They have a high glycemic index (85 out of 100), but their glycemic load for a typical serving size is low (4.25), meaning they’re unlikely to cause a significant blood sugar spike.
[19] [20] This includes avoidance of such foods as potatoes cooked in certain ways (i.e.: boiled and mashed potatoes are higher GI than fried) and bread. [21] Lower glycemic index carbohydrate sources include vegetables, legumes, and whole grains that contain higher fiber content and are digested and absorbed into the blood stream more slowly ...
Graph depicting blood sugar change during a day with three meals. The glycemic (glycaemic) index (GI; / ɡ l aɪ ˈ s iː m ɪ k / [1]) is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food. [2]
Depending on the cultivar and preparation method, potatoes can have a high glycemic index (GI) and so are often excluded from the diets of individuals trying to follow a low-GI diet. [104] [102] There is a lack of evidence on the effect of potato consumption on obesity and diabetes. [102]