What is the right way to cook starch-loaded vegetables?

Time of India

6 hours ago

There's no denying that potatoes are a staple in most cuisines across the world. Despite their delightful taste, texture and versatility, potatoes have gained a bad name for their high starch content, which can spike blood sugar levels and may lead to weight gain, but do you know there are some simple ways that can help reduce the starch content of potatoes and make them diabetic-friendly? Here are some simple tips that will help make potatoes starch-free.
Starch-loaded vegetables like potatoes, sweet potatoes, colocasia (arbi), raw banana, and yams are energy-rich and filling but can cause blood sugar spikes or digestive discomfort if not prepared mindfully.
While they are part of many traditional Indian recipes, the key lies in how you cook them. By following the right methods, you can enjoy these veggies without compromising your health. Here's how to cook starchy vegetables the right way.
Soaking to Remove Surface Starch
Before cooking, soak starchy vegetables in water for 30 to 60 minutes. This helps remove surface starch and makes them less sticky. Peeling and rinsing them under running water after cutting further reduces excess starch, making them easier to digest and better for those managing blood sugar levels.
Sweet potatoes aren't just delicious—they also offer some real health benefits. They're packed with beta-carotene (great for glowing skin), support digestion with their fiber, and give you steady energy that lasts without a sudden crash. Their natural sweetness also pairs well with savory dishes, enhancing the flavor profile of any meal. Plus, they go well with both rich and fresh flavors, making them an easy choice for all kinds of meals.
Boil and Discard the Water
Boiling is one of the most effective ways to reduce starch content. Cut the vegetables into medium-sized pieces, boil them until tender, and discard the water. This leaches out some of the internal starch. Avoid using the leftover starchy water in gravies or soups, especially for diabetic-friendly meals.
Say No to Deep Frying
Deep frying starch-heavy vegetables can increase their glycemic index and add unnecessary fat.
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Instead, try roasting, steaming, air-frying, or pan-cooking with minimal oil. These methods help retain nutrition while reducing the impact on blood sugar levels and improving digestion.
Naturally sweet and loaded with fiber, sweet potatoes give you that sweet fix while also fueling your body with slow-releasing energy. They help you feel full longer and keep your blood sugar balanced, making them a perfect choice for both lunch and snacks.
Pair with Fiber and Spices
Cook starchy vegetables with high-fiber greens like methi, spinach, or lentils. The fiber helps slow down the absorption of starch. Adding spices like turmeric, cumin, carom seeds (ajwain), and hing can enhance digestion and prevent bloating or heaviness after meals.
Control the Portion
Even when cooked healthily, portion control is crucial. Don't let starch-loaded vegetables dominate the meal. Serve a small portion alongside proteins, dals, or fiber-rich sabzis to create a balanced, blood-sugar-friendly plate. Eating them in moderation allows you to enjoy their taste and energy without adverse effects.
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