Yes, people with diabetes can eat roast potatoes in moderation as part of a balanced meal, focusing on portion control, healthy preparation like roasting with minimal fat, and pairing them with protein and fiber to manage blood sugar spikes. They offer nutrients like potassium, Vitamin C, and B6, but their high carb content requires mindful consumption, with methods like cooling potatoes or choosing lower-GI varieties (e.g., purple potatoes) potentially being beneficial.
Potatoes are a high-carb starchy food, meaning they convert to glucose in the bloodstream. This means the amount eaten needs to be small (start with no more than 3 egg-sized potatoes) paired with plenty of protein and fat to help slow down the release of glucose from the potatoes.
A new study suggests that baked and roasted potatoes can help people with type 2 diabetes maintain healthy blood sugar levels and reduce their waistlines.
For people with diabetes, waxy potatoes or Carisma potatoes are the best options because they contain less starch. The typical Russet variety of potatoes has a high GI and is very starchy.
Starchy potatoes
White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut.” Interestingly, potatoes chilled when eaten have a lower glycemic load than when served warm.
6 foods to avoid if you have diabetes
The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals, such as asparagus, broccoli, green beans, squash and mushrooms.
Avoid nuts that are coated in sugar or salt, which can negatively affect your blood pressure, Dobbins says. Chocolate-covered peanuts, in particular, are high in carbs and not the best option when you have diabetes, Dobbins says.
Research bears this out. Studies show that cooling cooked potatoes overnight reduces the glycemic impact.
It can often be the meat that makes your roast. So stick to leaner choices – chicken and turkey are high in protein and low in fat. You don't even need to add any oil – just remove the skin and add lemon and garlic to give it a great flavour.
Read our guide for more insight into how to cook the perfect roast potatoes. Each serving provides 389 kcal, 7g protein, 65g carbohydrates (of which 3g sugars), 9.5g fat (of which 4g saturates), 7g fibre and 0.3g salt.
For this reason, pasta is the best option for a diabetic as it is rated as a low-glycemic index food. In contrast, potatoes, rice, and bread all fall under the high-glycemic index rating and are less good options for diabetics.
Choose wholemeal, wholegrain, brown or high fibre white bread. Try to include at least 3 servings throughout the day. Aim to include these foods with 2 of your meals daily.
Creamy, pepper-seasoned gravy is a staple in southern comfort foods like biscuits and gravy and chicken fried steak. This diabetes-friendly version uses a vegetable oil-based margarine to reduce the saturated fat that's usually found in traditional gravy.
Foods to try instead
1 small glass (150ml) of pure fruit juice or smoothie a day. 1 to 2 plain biscuits such as Rich Tea, Oatcakes, Ginger or Garibaldi. A small serving of low fat milk puddings such as rice pudding, semolina or low fat custard. 1 scone/ crumpet/ small currant teacake or 1 small slice of malt loaf.
Too much sodium and fat can lead to heart disease, which diabetic people are already at a higher risk for. While people with diabetes can enjoy bacon or ham for breakfast, it's best to enjoy these processed meats in moderation.
To avoid hurting your skin, don't use a nail file, nail clipper or scissors on calluses, corns or warts. Don't use chemical wart removers. See your provider or foot specialist (podiatrist) to remove any of these issues. Cut your toenails carefully.
Vegetables – Potatoes and corn are not recommended as they count as carbs. Iceberg lettuce is not as great either, because it's low in nutrients. If you've been advised low sodium, avoid canned vegetables, pickles. Veggies cooked with lots of added butter, cheese, or sauce could also be unhealthy choices.
Try to eat less of these: refined, highly processed carbohydrate foods and those with added sugar. These include sugary drinks like soda, sweet tea and juice, refined grains like white bread, white rice and sugary cereal, and sweets and snack foods like cake, cookies, candy and chips.
Gosha-jinki-gan (GJK), consisting of 10 herbs, has been widely used for a regimen of diabetic complications, including neuropathy, in Japan.
Here are some examples of free foods for diabetics, as outlined by a committee of the American Diabetes Association and the Academy of Nutrition and Dietetics:
If you have diabetes, eggs are safe to eat in moderation as they don't significantly impact cholesterol levels and have low glycemic index scores. If you have very high cholesterol or dietary cholesterol causes your blood sugar to fluctuate, your nutritionist might suggest limiting egg consumption.
It is important to eat less red and processed meats like bacon, ham sausages, beef and lamb. Try to include more beans and pulses, swap to fish or chicken/turkey and have some meat free days.
If your blood sugar is low, follow the 15-15 rule: Have 15 grams of carbs, then wait 15 minutes. Check your blood sugar again. If it's still less than 70 mg/dL, repeat this process.