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How to Cook Potatoes

Updated November 2, 2023

How to Cook Potatoes for Diabetics

Cooking delicious meals without oil can seem challenging, especially if you don’t have much experience cooking. 

Starches, like potatoes are a complex carbohydrate that takes longer to digest compared to simple sugars. Here’s why starch gives you a feeling of fullness:

  • Slow Digestion: Starches are broken down more slowly in the digestive system. This gradual breakdown leads to a steady release of glucose into the bloodstream, helping maintain stable blood sugar levels and prolonging the feeling of satiety.
  • Fiber Content: Many starchy foods, such as whole grains, legumes, and certain vegetables, contain dietary fiber. Fiber adds bulk to the diet and slows gastric emptying, meaning it takes longer for the stomach to empty its contents into the small intestine, contributing to a prolonged feeling of fullness.
  • Energy Density: Starches provide a substantial amount of energy (calories) which can help sustain energy levels over a longer period. When your body has a steady source of energy, you’re less likely to feel hungry soon after eating.
  • Insulin Response: The slow and steady release of glucose from starch digestion helps prevent spikes and crashes in blood sugar levels. Stable blood sugar levels help regulate hunger and reduce cravings between meals.


These factors combined make starchy foods an important part of a balanced diet, helping to maintain energy levels and keep you feeling full longer.

Healthy Cooking Techniques

  • Baking/Roasting: This method surrounds food with dry heat.
  • Grilling: Grilling cooks from below and can add extra flavor from the heating source.
  • Microwaving: When you need a quick meal, a microwave will evenly heat it up quickly.
  • Steaming/Boiling: This method softens and warms food by heating water or other liquids.
  • Using saturated fat alternatives: When a recipe calls for butter add ketchup, BBQ sauce, or salsa for flavor.
  • Using spices instead of salt: Liven up meals with different spices to reduce salt use.

How to Cook Potatoes

You can cook potatoes and sweet potatoes in various ways:

  • Baking
  • Boiling
  • Grilling
  • Microwaving
  • Roasting
  • Steaming

Regular or sweet, there are many ways to learn how to cook potatoes. The potato is a typical starch that takes longer to digest and doesn’t rapidly affect blood sugar levels.

McDougall Recipes Featuring Potatoes

Here are some potato recipes to get you started:

Create Wellness Through Cooking

Dr. McDougall has many delicious plant-based recipes to try. You may also be looking for more information about various health conditions. If so, read our articles about how to use food to reverse and prevent common diseases.