With diabetes rates soaring in India, meal planning demands precision. Potatoes and sweet potatoes top the controversy list—vilified or vindicated? Forget myths; let’s dissect the data for smarter dining.
Enter glycemic index: the speedometer of blood sugar response. Standard potatoes clock in high, fueling rapid spikes ideal for athletes but disastrous for diabetics. Yet, India’s potato diversity offers hope—varieties like those with waxy textures digest gradually. Cooking matters: boiling then refrigerating slashes effective GI by fostering resistant starch.
Sweet potatoes steal the spotlight with fiber-rich skins and flesh that temper sweetness into steady energy. GI hovers lower at 50ish, complemented by eye-healthy vitamin A, immune-boosting C, and cell-guarding polyphenols. Ayurveda concurs, touting them as digestive allies.
Evidence tilts scales toward sweet potatoes for superior insulin support and lower post-meal glucose. Potatoes fit occasionally if prepped right and portioned wisely alongside fibers. Medical bodies like ICMR emphasize equilibrium: no food is forbidden, but lifestyle integration is key. Empower your diet with knowledge, not fear.