Happy Fourth of July!

Hope this entry finds you well and enjoying some downtime. Summer is a nice time to slow down a bit and enjoy so many fresh fruits and vegetables of the season. 

I've never been a big fan of mayonnaise and so I like this potato salad since the dressing is a vinaigrette. It feels more light and fresh to me this way. I purchased a couple small bags of these mixed colored potatoes for the holiday. 

Some of my clients with diabetes are a bit fearful of potatoes but there is actually some science behind the chilling of potatoes and their glycemic effect. The cooling of the potatoes may create a resistant starch, reducing the amount of carbohydrate absorbed by the small intestine or the cooling, slows the absorption rate of the carbohydrate. Cooled potatoes produced a reduced response in blood sugar (whether they are eaten cold or reheated after being cooled) compared to eating directly after cooking. Read more here and here.

Living with a chronic condition requires thought and planning when it comes to food but doesn't require perfection. The reality is even my clients with diabetes are going to live their life, enjoy holidays and celebrations and aim for balance and a good quality of life. Enjoyment of food and good nutrition can be balanced. Most summer barbecues have many carbohydrate choices, some are our favorites and not to miss and others are easier to pass on. A typical barbecue may have corn, beans, fruit, bread, potato salad, macaroni salad and the list can go on not to mention desserts. If you are watching carbohydrates, pick your favorites and enjoy them.

Potatoes are a great source of vitamin C, potassium and fiber if you keep the skin on. The purple variety of potatoes has a higher concentration of anthocyanins, the dietary flavonoid that has been linked to reduction in cardiovascular risk and cancer prevention.

Purple potatoes need less cooking time and bleed into the others so best to cook separately. I did not cut the purple potatoes ahead of time, but rather after cooking. I left out the eggs, since I do not care for them in my potato salad. To save time I added all the herbs, onion, spices, vinegar and oil to one bowl and tossed rather than adding the onion, parsley dill, and chives as a separate step.

1 cup of this potato salad provides approximately 40 grams of carbohydrate. Find the recipe and nutrition information here.

Enjoy your holiday! 

** Blog content may not be applicable to your condition. Please discuss individual nutritional needs with Brenda during scheduled visits.