How to Cook Potatoes for Diabetics

When cooked the right way, potatoes can be a healthy and delicious addition to any diabetic meal plan. Being high in fiber and vitamins, potatoes can help manage blood sugar levels and maintain a healthy body weight. However, cooking them incorrectly or adding unhealthy toppings can turn them into a high-glycemic food that can affect blood sugar levels negatively. In this article, we will guide you on how to cook potatoes for diabetes in the healthiest way possible.

Choose the Right Type of Potato

The type of potato you choose can massively impact your cooking method. The two most popular types of potatoes are russet and red potatoes. Russet potatoes have a high starch content and are best suited for baking, mashing, or frying. On the other hand, red potatoes are less starchy and have a lower glycemic index and are best suited for boiling and roasting. For people with diabetes, it’s recommended to choose red potatoes.

Boiling Potatoes

Boiling potatoes is an easy and foolproof way of cooking them without compromising on their nutritional value. To boil potatoes, follow these easy steps:

  1. Wash potatoes thoroughly in running water, and peel them if necessary.
  2. Cut potatoes into quarters or halves if they are too big. This helps them cook evenly.
  3. Add the potatoes to a saucepan of water, making sure that they are fully submerged.
  4. Bring the pot of water to a boil, then reduce to low heat, cover with a lid, and let them simmer for 20 minutes or until fork-tender.
  5. Drain the water and let the potatoes cool for a few minutes before serving.

Roasting Potatoes

Roasting potatoes is a healthy and flavorful way of cooking potatoes, and it’s straightforward. To roast potatoes:

  1. Preheat your oven to 400°F.
  2. Wash and scrub potatoes thoroughly to remove any dirt. Cut them into wedges or cubes and dry them with a paper towel.
  3. Add the potatoes to a baking tray, drizzle with olive oil, sprinkle with salt, pepper, and any of your favorite seasonings, like rosemary, thyme, garlic, and paprika. Toss well to ensure even coating.
  4. Spread the potatoes evenly on the baking tray, making sure they are not too crowded. Overcrowding the tray will make the potatoes steam instead of roast.
  5. Bake for 25-30 minutes or until they turn golden brown and fork-tender.
  6. Serve hot, garnished with fresh parsley or any toppings of your choice.

Mashing Potatoes

Mashed potatoes are a classic comfort food that can be enjoyed by people with diabetes if done right. While mashed potatoes are typically loaded with butter, cream, and cheese, you can substitute healthier options like low-fat milk, olive oil, or yogurt. To make mashed potatoes:

  1. Boil potatoes for 15-20 minutes until they are fork-tender.
  2. Drain the potatoes and let them cool for a few minutes.
  3. Place the potatoes in a mixing bowl and add in milk or any other healthy substitute. Mash the potatoes with a potato masher or hand mixer until they become creamy.
  4. Add in garlic powder, salt, and pepper. Mash it again until everything is mixed well.
  5. Top with chives and bacon bits for a tasty finish.


1. Can people with diabetes eat potatoes?

Yes, people with diabetes can eat potatoes, but they should be mindful of their portions and cooking methods.

2. What is the best way to cook potatoes for diabetics?

Boiling, roasting, and mashing are the best ways to cook potatoes for diabetics.

3. Can I eat potatoes with the skin on?

Yes, you can. Potato skins are rich in fiber, vitamins, and minerals that help in managing blood sugar levels. Just make sure to wash the potatoes thoroughly before cooking.

In conclusion, potatoes can be a nutritious food for people with diabetes if they are cooked properly. Boiling, roasting, and mashing are all great ways to prepare potatoes that are healthy, delicious, and won’t affect your blood sugar levels. Remember to choose red potatoes instead of russet, and avoid adding unhealthy toppings like butter or cheese. With these tips, you can enjoy all the benefits of potatoes without compromising on your health!