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<blockquote data-quote="Yorksman" data-source="post: 445009" data-attributes="member: 55568"><p>The blood sugar levels of diabetics take longer to return to normal than non diabetics. The average level over time is higher and this is what is damaging. One way to avoid damage is to keep the levels low by avoiding certain foods, another is to eat foods which take longer to digest and so the starches are released into the system more slowly and what insulin you do produce has longer to work on it. This is why wholegrains such as brown rice tend to be more beneficial. They are more difficult to break down.</p><p></p><p>Mashing potatoes is a mechanical process which starts breaking down the structure of the potatoes and starts to release the starches before you put it into your mouth. Heating, adding water and mashing is a process called saccharification and is what you do when you are making potato vodka. Here you are releasing the starch so its sugars can be turned into alcohol. You can't make potato vodka out of boiled potatoes.</p><p></p><p>There is a system of gauging how quickly sugars are released called glycaemic index. Depending on what kind of potato and how ripe it is, a yellowish fairly hard boiled potato might have a GI of 50 whereas a fluffy white potato well mashed might be 75. 50 is the top end of the lowish GI foods and so to begin with, you should limit the quantity that you eat. This is another way to keep the BG levels down. I started with 3 small new potatoes. I now eat about 5 or 6 depending on what else I have.</p><p></p><p>There are plenty of starches around which have lower GIs. Have a look at this list, <a href="http://www.weightlossresources.co.uk/diet/gi_diet/glycaemic_index_tables.htm" target="_blank">http://www.weightlossresources.co.uk/di ... tables.htm</a></p><p></p><p>It is only a rough guide because ripeness and variety all play a part. That's why testing is always advised.</p></blockquote><p></p>
[QUOTE="Yorksman, post: 445009, member: 55568"] The blood sugar levels of diabetics take longer to return to normal than non diabetics. The average level over time is higher and this is what is damaging. One way to avoid damage is to keep the levels low by avoiding certain foods, another is to eat foods which take longer to digest and so the starches are released into the system more slowly and what insulin you do produce has longer to work on it. This is why wholegrains such as brown rice tend to be more beneficial. They are more difficult to break down. Mashing potatoes is a mechanical process which starts breaking down the structure of the potatoes and starts to release the starches before you put it into your mouth. Heating, adding water and mashing is a process called saccharification and is what you do when you are making potato vodka. Here you are releasing the starch so its sugars can be turned into alcohol. You can't make potato vodka out of boiled potatoes. There is a system of gauging how quickly sugars are released called glycaemic index. Depending on what kind of potato and how ripe it is, a yellowish fairly hard boiled potato might have a GI of 50 whereas a fluffy white potato well mashed might be 75. 50 is the top end of the lowish GI foods and so to begin with, you should limit the quantity that you eat. This is another way to keep the BG levels down. I started with 3 small new potatoes. I now eat about 5 or 6 depending on what else I have. There are plenty of starches around which have lower GIs. Have a look at this list, [url=http://www.weightlossresources.co.uk/diet/gi_diet/glycaemic_index_tables.htm]http://www.weightlossresources.co.uk/di ... tables.htm[/url] It is only a rough guide because ripeness and variety all play a part. That's why testing is always advised. [/QUOTE]
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