Diabetes grips over 77 million Indians, turning everyday food choices into high-stakes decisions. At the heart of the confusion: potatoes versus sweet potatoes. Social media buzz labels potatoes as toxic and elevates sweet potatoes to miracle status. But experts urge a nuanced view—it’s about science, not extremes.
Glycemic index reigns supreme in this battle. Potatoes, particularly boiled varieties, boast a high GI around 80-90, prompting swift sugar surges. Indian potato breeds vary widely; select low-starch types and avoid frying to mitigate risks. Chilled boiled potatoes transform via retrogradation, forming resistant starch that digests slower.
Sweet potatoes flip the script with a moderate GI of 44-61, thanks to abundant fiber that brakes sugar release. Their nutrient profile shines: beta-carotene for immunity, antioxidants against oxidative stress, and vitamins bolstering insulin function. No wonder they’re a staple in diabetes meal plans worldwide.
Studies affirm sweet potatoes edge out potatoes for glycemic control, but excess of either spells trouble due to carb loads. Integrate potatoes sparingly—steamed with proteins and greens. The Indian Council of Medical Research advocates holistic strategies: diverse plates, measured servings, physical activity. Ditch the all-or-nothing mindset; embrace informed choices for lasting wellness.