Heres My Super Easy Way To Make A Classic Potato Salad With Healthy Ingredients:
*Free printable recipe card is available at the end of the post.
First, place your potatoes in a pot of cold water so that they will cook evenly. Add salt and bring the water to a boil. Then turn down the heat to a simmer for twenty-five to thirty minutes until the potatoes are just tender when pierced with a fork.
Let the potatoes cool for at least 30 minutes. Theyll be easy to peel now. I always remove potato skins since reading that potentially toxic glycoalkaloids which repel pests are concentrated in the skin of the potato.
Then cut your potatoes into bite-sized pieces and toss with about a cup of avocado mayo. Cover and chill in the fridge for twenty-four hours.
The next day, I like to toss in salt, pepper, and fresh chopped sweet-tasting dill. Primal Kitchens mayo has organic vinegar as one of its ingredients. I only add a tiny bit, one-half of a teaspoon, of Braggs apple cider vinegar as well. It has a powerful taste so dont overdo it.
Seriously, I added way too much vinegar one time and I had to throw the whole batch out. Bleh. So just a little bit to taste.
You may want to sprinkle some paprika on top or add onions, celery, shredded carrots, diced bacon, or even chopped up hard boiled eggs. Whatever you like to add, youll be starting with a potato salad that has a moderate glycemic index.
This is a huge health benefit.
Bring this healthy and delicious potato salad to your next cookout for everyone to enjoy!
Better Ways To Eat Potatoes
Potatoes may not be the best foods for diabetes prevention, but they can bring some important nutrients to your prediabetes diet. In the typical American diet, potatoes are the third greatest contributor of potassium and the fourth greatest contributor of fiber, both important nutrients for blood pressure and heart health.
Whenever you have potatoes, keep your portion to about a half-cup or 1 small potato, and try to avoid fried potatoes and potato chips. Have potatoes with a source of protein and, if you can, healthy fat to reduce the glycemic effect.
These other tips can help you make healthier potato choices.
Occasionally replace a side of potatoes with a small serving of whole grains to lower diabetes risk.
- Consider non-starchy vegetables, cooked, raw, or in salads, as sides instead of potatoes.
- Potatoes are a high-carb food, so remember to count them as carb servings along with any grains, beans, and fruit in your meal.
- You can make your portion smaller by having half a baked potato instead of a whole one, or hollowing out your baked potato and instead filling it with lower-carb, healthy foods such as broccoli, shredded chicken, vegetarian chili, or non-fat sour cream or yogurt.
- Replace some or all of the potato with non-starchy or lower-carb vegetables, such as using cauliflower or carrots in mashed potatoes, or roasting turnip pieces when you roast potatoes.
- Snack of raw vegetables or baked kale or radish chips instead of potato chips
Risks Of Over Consuming Mayonnaise For Diabetes
- Increases blood sugar levels:
There is sugar in mayonnaise. Ordinary mayo includes 1g per tablespoon, which isnt too high. However, fat-free mayonnaises sugar content can be up to 4 grams per tablespoon. Regularly eating significant amounts of sugar will directly affect your blood sugar levels. So, if you love mayo, switch out low-fat mayo for regular mayo and eat it moderately.
Raises blood pressure:
Processed items like mayonnaise have high omega-6 fatty acid levels, leading to elevated blood pressure. High blood pressure increases stroke, clotting, and heart attack risk.
Risk of developing heart disease:
Mayonnaise contains 1.6g of saturated fat per tablespoon. High cholesterol results from a high saturated fat diet and increases the risk of heart disease. Monitor the serving size when spreading mayonnaise on your food.
Headaches, weakness, or nausea:
Artificial ingredients in commercial mayonnaise may cause headaches, weakness, or nausea.
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Dont Have Time To Read
- Regular mayonnaise has no carbs, hence, does not directly affect post-meal blood sugar levels. But it can increase sugar when eaten with potato salad, sandwiches, or fries.
- Mayonnaise contains 90 calories, zero carbohydrates, fiber, or protein, and 10g fat. It is calorie-dense and may hinder weight loss.
- Mayonnaise can increase blood sugar levels when paired with high-carb foods. It may increase blood pressure, heart disease risk, and weakness, headache, or nausea.
- Use Phable Care App to consult Indias leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Lets treat diabetes together.
Consider Tree Nuts For Other Sources Of Healthy Fats
Loaded with fiber and protein, nuts are filling and contain high levels of unsaturated fats, the kind that contribute to HDL, or “good” cholesterol, making them a boon to your heart health. But when it comes to stabilizing blood sugar, polyunsaturated fats in tree nuts such as almonds, cashews, hazelnuts, pecans, walnuts, and pistachios are especially beneficial.
In a review and meta-analysis published in July 2014 in BMJ Open, Canadian researchers looked at data from 12 clinical trials and found that eating two servings of tree nuts a day lowered and stabilized blood sugar levels in people with type 2 diabetes and unhealthy cholesterol levels , and stabilized metabolic syndrome.
Plant-based healthy fats can improve lipid levels, says Kaufman. She recommends adding foods rich in polyunsaturated fats to help reduce high cholesterol related to elevated blood glucose, but with a caveat. Although healthy, these foods do have a higher amount of calories, so I would limit them to one serving per day, Kaufman notes. The Cleveland Clinic defines one serving as 1 oz or 35 peanuts, 24 almonds, 14 walnut halves, or 18 cashews.
A review of clinical studies published in the American Journal of Nutrition found that a diet rich in cruciferous vegetables like broccoli may help reduce the risk of cancer.
Plus, with 5.52 g of fiber , broccoli is filling which makes it a good choice for people who are trying to lose weight and control type 2 diabetes.
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Myths And Truths About Potatoes
Myth: Sweet potatoes are healthier than white potatoes.
Truth: Looking at the chart above its clear sweet potatoes are just like any other variety of potatoes.
The only slight advantage of sweet potatoes would be the additional antioxidant and phytochemicals present due to the sweet potatoes bright orange flesh. Antioxidants such as carotene are found in orange fruits and vegetables and provide anti-inflammatory properties that can help reduce disease risk.
However, you can easily increase your carotene intake by eating other orange vegetables such as carrots and tomatoes, which wont impact your blood sugar as much as a sweet potato.
Myth: Potatoes contain resistant starch, which wont impact my blood sugar as much as other carbohydrates.
Truth:Resistant starch is simply a type of carb similar to fiber. In theory resistant starch isnt digested by your body and therefore wont raise your blood sugar as much as other carbs.
Potatoes have a higher proportion of resistant starch compared to other carb containing foods.
The problem is that this logic of resistant starch is flawed, similar to the flaws found with the net carb counting method. First, the amount of resistant starch found in a medium potato is about 9 grams, which still leaves around 28 grams of fully digestible carbohydrate available to spike your blood sugar.
Research demonstrates a low carbohydrate diet is one of the most effective ways to improve blood sugar levels.
Can You Freeze Potato Salad
Hopefully you wonât need to freeze this potato salad recipe since it is meant to serve 4 people, but if youâre still wondering, âcan you freeze potato salad?â â¦ the technical answer is yes. But, should you? Probably not. The texture will change and youâre probably not going to have near as enjoyable of an eating experience with the thawed version as you would with eating it fresh.
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Potatoes Are A Nutrition
1.Potatoes Have More Potassium Than A Banana!
In fact, in a study of over 12,000 people, the incidence of diabetes went UP as potassium levels went DOWN!
And doctors have linked Type 2 Diabetes to low levels of potassium.
2. Potatoes Are An Excellent Source Of Vitamin C
Vitamin C deficiency has been linked to poor blood sugar control. Low Vitamin C levels are also linked to inflammation .
3. Potatoes Are A Good Source Of B Vitamins
B vitamins are essential for proper metabolism INCLUDING blood sugar control. Low Vitamin B6 is linked to nerve damage in Type 2 Diabetes.
4. Potatoes Are A Great Source Of Essential Minerals
Low magnesium has been linked to Type 2 Diabetes and is essential for proper blood sugar control. Proper mineral balance is also essential for healthy blood pressure levels. High Blood Pressure is linked with Type 2 Diabetes.
Tip #3 The Secret Ingredient: Avocado Oil Mayonnaise For A Healthier Potato Salad
Its important to choose a healthy mayo since its such a key ingredient in the potato salad. I use nutritious sugar-free avocado oil mayonnaise from Primal Kitchen. As stated on the label, there are just five real-food ingredients: pure avocado oil, organic eggs, organic vinegar, sea salt and rosemary extract.
Youre going to love the taste. Refined avocado oil is highly nutritious and loaded with antioxidants. Read all about its health benefits here.
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How Are You Serving Your Starchy Vegetables
Another concern of potatoes with prediabetes and other starchy vegetables is what you may eat with them. Pumpkin pie, sweet potato casserole with marshmallows, and acorn squash baked with brown sugar are laden with sugar, and corn on the cob with butter and mayo-based pea salads have extra fat that you probably do not need.
Potatoes also often come as part of an unhealthy package. Fried potatoes, such as french fries and hash browns, and mashed or baked potatoes with butter are high in calories and fat before considering what you might eat with them. For example
- Fries and a burger
- Mashed potatoes and fried chicken
- Baked potato with sour cream and bacon
- Potato chips with dip
Best Type Of Potatoes For Diabetes
Sweet potatoes are one of the best types of potato for people with diabetes as they are low GI and contain more fiber than white potatoes. Sweet potatoes are also a good source of calcium and vitamin A.
Carisma potatoes, a variety of white potato, are another lower GI option. Russet potatoes are high GI, so it is best to eat them in small quantities.
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What Drink Lowers Blood Sugar
Consider steeping a cup of green tea, which contains 28 milligrams of caffeine, according to the Mayo Clinic, and may help fend off diabetes. A review of studies suggested that green tea and green tea extract may help lower blood glucose levels and may play a role in helping prevent type 2 diabetes and obesity.
Incorporate Spinach And Kale Into Pastas And Salads
According to a previous review, eating 1 ½ cup of dark leafy greens, including spinach and kale, each day can reduce the risk of type 2 diabetes by 14 percent. Though the reason is unclear, it may be that leafy greens have a protective effect because they contain antioxidants like vitamins A and C. A cup of fresh, cooked kale offers 879 mcg of vitamin A, or about 98 percent of the DV, and 52.9 mg of vitamin C, or about 58 percent of the DV, notes the USDA. Leafy greens are also low in calories and carbohydrates , which is ideal for folks with type 2 diabetes.
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Diabetes And Potatoes: Safety Risks Diet And Tips
Potatoes are a controversial food for diabetics. Most believe that eating potatoes in any form boiled, baked, fried or in a vegetable preparation can make their glucose levels soar.
Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. In a large bowl, combine the potatoes, onions, olive oil, mustard, salt, and pepper.
Having type 2 diabetes should not mean having to avoid delicious food. Vegetables should be a central part of the diet for people with type 2 diabetes and can be delicious and filling.
Since Ive been on low carb Ive watched my family eat macaroni salad and potato salad while I sullenly picked at my salad. Or my plain burger. You know how it is youve been there, too. This was so good I ate both servings all by myself. I added both yellow mustard and coarse grained mustard because it gave me the flavor I wanted.
People who are concerned with their GI, especially diabetics and pre-diabetics or anyone who wants to keep their GI low, could potentially eat potato salad thats been cooked and cooled in the fridge for 24 hours without any issue. The addition of vinegar, which is just one of the nutritious ingredients in potato salad, also lowers the GI.
Did A Keto Person Tell You Not To Eat Potatoes
Many low carbers, like keto people, will tell you that potatoes are straight from the pit of hell AND that you should not eat them if you have Prediabetes, Insulin Resistance or even Type 2 Diabetes.I’ve got news for you!They don’t know what they are talking about!
Keto and low carb people want you to think carbohydrates are bad and eating tons of fat is good!
Which isn’t true at all!
The keto and low carb people are confused by:* Junk scienceDon’t believe the hype. A low carb or keto diet will hurt your body!
Potatoes are a very healthy, very nutritious whole food that promotes weight control, better blood sugar control and over all health. You would be VERY wise to eat potatoes.In fact, whole potato consumption HAS NEVER been linked to causing Diabetes.French fries? Yes! Fried foods, including french fries are linked to Diabetes.Whole potatoes? No! Eating whole potatoes has ONLY ever been linked to being healthy.To learn more about how eating healthy whole food carbohydrates will help you reverse your Prediabetes, Insulin Resistance or even Type 2 Diabetes, click below.
To learn more about the keto diet and the terrible things it will do to your body, click here.
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Preparing And Cooking Potatoes
Boiling is a healthful method of cooking potatoes.
The preparation and cooking methods that a person uses can affect both the GI and the nutritional content of potatoes.
For instance, whole potatoes have a lower GI than mashed or diced potatoes.
Allowing potatoes to cool slightly before eating them can also be beneficial. Cooking a potato makes the starch more digestible, which raises the GI. After cooling, the potato becomes less digestible again, which may lower the GI.
The most healthful way to cook potatoes is to boil, steam, or microwave them without adding any other ingredients. Preparing potatoes in this way will ensure that they are very low in sugar, salt, and fat.
Keeping the skins of the potatoes on can provide additional fiber. Also, up to 50 percent of the phenolic compounds in potatoes are present in the skin and attached flesh. Phenolic compounds have antioxidant properties that may be beneficial to health.
Superfoods For Your Diabetes Diet
Getty Images What to Eat to Beat Type 2 Diabetes What makes a food super? When it comes to type 2 diabetes, its not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar levels in check. Look for items that contain healthy fats and are high in vitamins, minerals, and fiber, says Sue McLaughlin, RD, a certified diabetes educator at Burgess Health Center in Onawa, Iowa. Its also crucial to eat a wide variety of foods to make sure youre getting a healthy mix of phytochemicals and essential fatty acids. Add these 11 superfoods to your grocery cart to keep your diet diabetes-friendly.Continue reading > >
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General Dietary Tips For Diabetes
A healthful diet should include plenty of nutrient-rich vegetables.
Meal planning is a valuable tool for people with diabetes as it can help them optimize meal timings and serving sizes of each food. A doctor or dietitian can offer dietary advice and help with meal planning.
General dietary tips include eating more non-starchy vegetables and filling half of the plate with nutrient-rich vegetables, such as:
- spinach and other leafy greens
Starchy and lean protein options should fill no more than a quarter of the plate. It is advisable to trim excess fat off cuts of meat to lower their saturated fat content.
The ADAs Create Your Plate is a free online tool that can help people with diabetes plan a balanced meal with appropriate portion sizes.
Carbohydrate counting can also be a helpful technique for managing diabetes. Counting the total carbohydrate content of foods and meals will give a better indication of how they may affect a persons blood sugar levels than GI.
Benefits Of Sweet Potatoes For Diabetics
Sweet potatoes in moderation are healthy. Also, they are rich in vitamins, antioxidants, and minerals. People may safely add them in their diabetes-friendly meal plan.
Below are a few diabetes-friendly recipes a person can try:
- Broccoli-stuffed sweet potatoes
- Avocado and sweet potato salad
- Crispy oven-roasted purple sweet potato fries
- Baked sweet potato fries
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