Potatoes are a staple in Indian kitchens, showing up in everything from simple home meals to festive spreads. But as diabetes becomes more common across the country, this everyday vegetable has started to carry an unfair reputation. Many people now hesitate before adding potatoes to their plate, fearing they could push blood sugar levels out of control.
Health experts say this fear is largely misplaced. Potatoes, when eaten the right way, can still be part of a healthy diet. They naturally contain fibre and essential nutrients that support overall health. Diabetes does not develop because of one food alone. It is influenced by a mix of factors including lifestyle habits, family history, and long-term eating patterns.
That said, people who already have diabetes do need to be mindful. Potatoes are rich in carbohydrates, which the body turns into sugar. This means they can raise blood sugar levels more quickly, especially when eaten in large portions or prepared in unhealthy ways like deep-frying.
Doctors suggest simple ways to make potatoes more diabetes-friendly. Pairing them with protein and fibre-rich foods such as vegetables, curd, or lentils can help slow down the rise in blood sugar. Even the way potatoes are cooked and served matters, as allowing them to cool before eating can improve how the body processes their starch.
The message from experts is clear. Potatoes do not need to be completely removed from meals, even for those managing diabetes. What matters more is balance, portion control, regular physical activity, and keeping a close watch on blood sugar levels. Blaming one food oversimplifies a complex condition, and a well-rounded lifestyle plays a far bigger role in staying healthy.
