Mashed potatoes are one of the best post-workout meals because they are easy to digest and contain carbohydrates that are easy to absorb.
Mashed potatoes can be consumed after workout because these have low glycemic index. Consuming high glycemic index food items after workout is not recommended as it may spike blood sugar levels.
What is Glycemic Index and what is a healthy glycemic index?
The Glycemic Index (GI) is a measure of the carbohydrate content of food. The GI ranking indicates how quickly the carbohydrates in a specific food are processed into blood sugar (glucose).
High glycemic index foods (GI > 70) cause higher and more rapid increases in blood glucose, resulting in greater insulin release than with low glycemic index foods (GI 55 or lower). Foods with high GI levels are typically processed foods like white bread, confectioneries, soft drinks and cereals.
The healthy glycemic index ranges between 55-70. Low glycemic index foods include whole grain breads and pasta, brown rice, beans and lentils.
What is the Glycemic Index of Mashed Potatoes?
Different types of potatoes have different Glycemic Index:
|Type of potato||Glycemic Index|
|baked russet potato||111|
|instant mashed potatoes||87|
|boiled white potato||82 (average)|
Are Instant Mashed Potatoes good to eat after workout?
After a strenuous workout, high-calorie snacks are often the first thing that comes to mind. Most people opt for a pint of ice cream or a chocolate bar. But is this really the best thing to eat? The answer is no.
Research has shown that foods with slow-release carbohydrates have been shown to be more beneficial following a workout than those with fast release carbs.
Instant mashed potatoes can provide a healthy and quick source of carbs that will not spike your insulin levels as much as other fast release carbs such as sugar or white bread would.
In general, it’s better to focus on snacks containing slow-release carbohydrates following exercise instead of those high in fast release carbs. Slow release carbs provide energy for longer periods time and helps avoid peaks and crashes in energy levels.
What are the best potatoes for mashed potatoes?
There is no perfect answer for this question because potatoes are mashed in different ways. It is up to the chef to decide what kind of potatoes they want in their mashed potatoes.
Some people like their mashed potatoes lumpy, while others like them smooth and buttery. Some people like them chunky, while others prefer them pureed or whipped with cream or cream cheese.
Are mashed potatoes good for building muscle?
According to nutritionists, mashed potatoes can be added to your diet as a good source of carbs and fiber. They are rich in fiber and contain several nutrients that help build muscle.
Check out the video below to know the best bodybuilding carbs sources for muscle growth:
Eating Mashed Potatoes in General
Potatoes are a staple food in many cultures. People all around the world eat mashed potatoes with their dishes to get an extra dose of nutrients.
Mashed potatoes are full of nutrients because they are cooked with water, which leeches out some of the starch and leaves behind the nutrition. When we mash potatoes, we mix them up and break them down so that they become easier to digest and less likely to cause digestive problems than if we ate them in their whole form.
Studies show that mashed potatoes can be helpful with weight control because they help us feel fuller for longer periods of time when eaten with a meal that is higher in protein and fiber.
Mashed potatoes also have a low glycemic index, which means that it won’t spike blood sugar levels as quickly as other foods.
Mashed potatoes is a healthy food and there are many benefits to eating healthy such as better mental health, increased energy levels, stronger immune system, less weight gain/loss, etc .
Instead of relying on cheaper and less healthy options, it is better to eat food that is good for your health and in the long run, something that will save your medical costs.
With access to supermarkets and grocery stores, it is easier than ever before for people to buy healthier foods. There are even stores that specialize in organic produce which is not only healthier but also more expensive than standard options, but still worth it.