Healthy Swaps- Mashed Potatoes

The ultimate guide to having your cake and eating it too (continued).

To have comforting, creamy, mashed potatoes without chalking up 35 grams of carbs in a one-cup serving, try this half and half strategy. Use half the amount of potatoes you want for your dish.

Diabetes Friendly Mashed PotatoesA medium potato contains about 33 grams of carbs and 3 grams of fiber per cup. Then use an equal amount of either turnips (about 8 grams of carbs and 3 grams of fiber per cup), rutabaga (about 15 grams of carbs and 3 grams of fiber per cup), cauliflower (about 3 grams of carbs and 2 grams of fiber per cup) or some combination of the three. Boil or microwave the potatoes and vegetables, and mash these up together. Add a mixture of one-half softened butter and one-half healthy, trans-free, vegetable oil spread. Then, warm some cream or half-and-half in the microwave, and beat in until smooth. Salt and pepper to taste. For extra flavor, add minced garlic (raw or gently cooked) to the butter mixture, or mix in some grated parmesan, romano, or asiago cheese.

Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08



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Last Modified Date: June 17, 2013

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by Carey Potash
Let me count the ways. Actually I can’t count the ways; there are too many. But let me begin with nasty carbohydrates and how they torture me. I’m considering making “How Do I Hate Thee?” a series of blog posts, exploring the many different things I despise about diabetes. There is so much to hate about diabetes, but this one I place high on my list. Last Wednesday, a friend offered me and...