Nutritional guidance on carbohydrates and blood sugar regulation

Nutritionists are clarifying the role of carbohydrates in blood sugar management, noting that certain foods can be beneficial rather than harmful.

Potatoes are often avoided due to starch and carbohydrate content, but they provide essential nutrients including vitamin C, vitamin B6, potassium, and fiber, particularly when consumed with the skin. The impact on blood glucose depends heavily on the variety and preparation method. For instance, boiled young potatoes have a lower glycemic index (GI) of approximately 58 compared to baked Russet potatoes, which can reach a GI of 111. Additionally, cooling cooked potatoes in the refrigerator overnight can reduce their GI from approximately 82 to 49.

Regarding whole grains, barley is highlighted as an excellent choice for glucose regulation due to its high content of soluble fiber, specifically beta-glucan. This fiber creates a gel-like structure in the digestive tract that slows glucose absorption. Research indicates that regular consumption of whole grains can reduce the risk of developing diabetes by 24 percent and helps improve hemoglobin A1C levels in those already managing the condition.