Most people think of mashed potatoes as harmless comfort food. But according to research from Duke University physicians, that fluffy side dish might be quietly wreaking havoc on your blood sugar.
And the scary part? It’s not just about weight gain or a sugar rush. Blood sugar spikes from foods like mashed potatoes are now linked to higher A1C, insulin resistance, and even the steady march toward type 2 diabetes.
This is What Mashed Potatoes do to Your Blood Sugar >>>
When you eat mashed potatoes, your body breaks them down into glucose almost instantly. The result? A blood sugar surge that can spike levels by 40–60 mg/dL in a single meal.
These sharp spikes don’t just make you tired or cranky. They stress your pancreas, damage insulin signaling, and over time, may accelerate the risk of diabetes.
It’s no wonder more than a third of Americans are diabetic or pre-diabetic. And yes — potatoes, not just desserts, are part of the hidden problem.
Are Potatoes Always “Bad”?
Here’s the surprising twist: not all potatoes, and not all proteins, affect your blood sugar in the same way.
In fact, Duke physician Dr. Rick Cohen has shown that pairing the right proteins with starchy foods like potatoes can actually blunt their blood sugar impact.
This simple “protein hack” takes just 20 seconds, and in his clinical experience has helped:
Stabilize blood sugar by up to 37%
Normalize A1C into healthy ranges
Do it without cutting out desserts or carbs completely
That means the real issue isn’t just potatoes. It’s eating them without the right blood sugar support.