Are Mashed Potatoes Good For a Diabetic Diet? – Explained

Everyone loves mashed potatoes, but some limit them when they get diabetes. That is because there is a myth that these potatoes increase a person’s sugar level. However, that is not true because having mashed potatoes for diabetics is not only safe but also beneficial. 

They contain carbohydrates that are healthy for a diabetic meal. Just by adding mashed potatoes to your regular intake, you can attain many astonishing benefits.

Health Benefits of Mashed Potatoes for Diabetics

  • Provide Antioxidants

These include all the essential vitamins and minerals, which can provide you with antioxidants. They effectively neutralize free radicals as they contain acids such as carotenoids, phenolic acid, and flavonoids.

  • Minimizes the Risk of Chronic Illnesses 

For a diabetic person, it is hard to prevent any illness because the recovery becomes slow. Thus they get prone to chronic illnesses and diseases. But eating the right amount of mashed potatoes can minimize the risk of chronic diseases. Also, it can make their recovery way much faster than before.

  • Maintains Blood Pressure

Once the blood sugar levels increase, your blood pressure will also begin to fluctuate significantly. Thus people who have diabetes always face the problem of blood pressure too. 

But one can maintain a healthy blood pressure just by mashed potatoes because they have potassium, magnesium, and calcium that promote and maintain healthy blood pressure.

What Type of Potatoes Can a Diabetic Person Eat?

Many people get confused that does mashed potatoes raise blood sugar. Mashed potatoes are not at all bad for diabetes until they are not processed. When you purchase potatoes from anywhere, they are processed with added sugar and salt.

Because of this, carbohydrates in your diet get exceeded. Therefore either you should make them at home or buy unprocessed mashed potatoes. Mashed potatoes for diabetics that are rich in fiber and nutrients should be used in the diet. This includes Yukon gold potatoes, red potatoes, and sweet potatoes.

How to Make Mashed Potatoes for a Person With Diabetes?

Making mashed potatoes for diabetics is slightly different, as you need to use spices and herbs instead of butter. Do not add salt to the recipe, as it can increase the amount of sodium in the diet, which can cause heart disease and hypertension. 

It would be best if you eat sweet potatoes as they have a glycemic index of 44. This makes it a low-glycemic food that is highly nutritious for people with diabetes. One can use mashed cauliflower if they cannot find mashed potatoes, as it has 5 grams of carbohydrates and 2 grams of fiber. 


If you are searching for how much mashed potatoes can a diabetic have? Then it should not be more than the 1\4th portion of your diet. Having more starchy food than this can negatively affect blood sugar levels. One should also look out for the intake of carbohydrates and only have 30 grams per day.