Butternut Squash Mash
Butternut squash is a close relative to pumpkin. They have the same consistency as a potato when cooked, which makes this mash simple to create.
Half and Half or Heavy Cream
Heavy whipping cream (or half and half) is a good substitute for milk in potatoes. This is actually a great option! The thicker consistency will produce a dreamy, creamy consistency that everyone will love.
Yes, you can use water as the liquid instead of milk, but it won't end up as creamy unless you also add more butter. If using water to make mashed potatoes I recommend using the starchy water the potatoes boiled in.
Plant-based milk: Use the unsweetened dairy-free milk of your choice; almond milk, soy milk, etc. For more decadent, creamier non-dairy mashed potatoes, then you can use a dairy-free cream alternative like canned coconut milk or another dairy-free cream.
Skip the fried chicken, mashed potato, and biscuit combo at your local chicken joint. Even if you order the white meat chicken breast, this meal is heavy on carbs and fat. It also has more than twice as much sodium as you should get in a day if you have diabetes.
Some evidence-based guidelines recommend consuming low glycemic index foods (whole grain bread, legumes, and basmati rice) in place of high glycemic foods (such as potatoes and watermelon) to manage glycemic control.
When it comes to foods for type 2 diabetes, not all potatoes are created equal. To keep your blood sugar levels in check, it's best to reach for sweet potatoes, which are high in fiber (eat the skin for more fiber), as well as a host of other vitamins.
Polenta is high in protein and fiber, but compared to rice, pasta, or potatoes, it's much lower in calories and fat, yet still provides a source of complex carbs that are much-needed for energy.
Although your usual favourite carbohydrates, such as pasta, rice, noodles and potatoes are very popular, they're not the only options. You could try grains like couscous, quinoa and barley to introduce a new flavour to your favourite dishes.
The lowest is Zerella with 8.9 g per 100 g. GiLICIOUS comes in at 10.3 g per 100. Both of these are marketed as low carb potatoes and claim '25% less carbs'. The highest carb content is found in white flesh sweet potato with 19.3 g per 100 g.
Potatoes do contain important nutrients—vitamin C, potassium, and vitamin B6, to name a few. But the potato is not the only source of these nutrients, nor is it the best: Broccoli, for example, has nearly nine times as much vitamin C as a potato.
Potatoes belong to the nightshade family (Solanaceace), which also includes many other important crops like peppers, tomatoes, tomatillos, eggplant, tobacco, and more. Critical to the world's food supply, potatoes are the fourth most farmed crop. Potatoes are only distantly related to sweet potatoes.
With a glycemic index between 50 and 58, basmati rice is a low to medium glycemic index food. If you have diabetes, small portions of basmati rice can be a part of your healthy diet.
Much like any other food containing carbs, potatoes cause an increase in blood sugar levels. When you eat a potato, your body converts the carbohydrates into simple sugars (glucose). The glucose then moves into your bloodstream, causing an increase in blood sugar levels.
Can people with diabetes eat potatoes? According to the American Diabetes Association (ADA), starchy vegetables such as potatoes can be included in the diet of a person with diabetes.
Opt for menu items with lower carbs and watch those calories. For example, a good choice for breakfast could be an Egg McMuffin, with 30 g carbohydrates and 300 calories. A sausage McMuffin comes with 29 g carbs and 400 calories. Leave off the cheese, and you decrease your carb intake and save yourself 50 calories.
Add a Thickening Agent
For what it's worth, we recommend sticking with cornstarch—it has twice the thickening power of flour and it's safe for gluten-free diets. Stir in the thickening agent gradually, about a tablespoon at a time, until the potatoes have reached your desired consistency.
Soy Milk. Soy milk has been the most popular non-dairy substitute for decades because its nutrition profile closely resembles that of cow's milk. It's the best high-protein milk alternative. Soy milk offers about 7 grams of protein per cup, compared to cow milk's 8 grams per cup.
Adding cold dairy to your mashed potatoes also cools the mash down — and very few people like cold mashed potatoes. Ready to put this tip into action? Bring the milk and butter to at least room temperature or, better yet, gently heat them on the stovetop before adding them to your potatoes.