Juicebox Podcast: Type 1 Diabetes

Episode #1649 “Bolus 4 - Potatoes”

Date: October 10, 2025
Host: Scott Benner
Guest: Jenny Smith

Episode Overview

In this episode of Bolus 4, Scott Benner and certified diabetes educator Jenny Smith break down practical strategies for bolusing insulin for one of America’s most consumed vegetables: potatoes. Using their “Meal Bolt” framework, they discuss how to assess, estimate, and execute insulin doses for different potato preparations, with a conversational focus on realities people face in daily diabetes management. The conversation emphasizes understanding carbs, portion sizes, glycemic index, meal composition, and the art of tweaking your bolus for better results.

Key Discussion Points & Insights

America's Potato Consumption (02:00–03:30)

• Scott and Jenny are surprised by stats showing Americans eat around 50 lbs of potatoes per year, much of it as French fries.
• Shared personal anecdotes about their own relationships with fries and potatoes.

Estimating Carbs in Potatoes (03:30–05:50)

• Scott: Finds that a “medium potato” is listed as 18–22 grams of carbs, raising concerns about the reliability and accuracy of such measurements.
• Jenny: Recommends estimating by volume (cup measurement) rather than potato size, using a “woman’s fist” as a rough guide for 1 cup.
• Carb Estimate: 1 cup of mashed potatoes ≈ 30 grams carbs.
  • ([05:06]) “That fist-size portion of like mashed potatoes, for example, 30 grams. It’s a good estimate—30 a cup of potatoes.” — Jenny

The Challenge of Portion Size (04:36–05:36)

• Jenny: Explains how measuring by cup mitigates confusion, as “medium potato” can vary greatly. Mashed vs. chunked impacts carb count per cup.

Building the Bolus: Meal Bolt Framework (06:28–06:55)

• Scott: Recaps the steps of Meal Bolt: Measure, Evaluate, Add base, Layer correction, Build bolus shape, Offset timing, Look at CGM, Tweak.

Glycemic Index: Potatoes Hit Fast! (07:16–08:13)

• Jenny: Points out that white potatoes are high glycemic (GI ~85–90 for baked; GI ~70 for fries because of fat).
  • ([07:53]) “When we talk about fries, the glycemic index goes down into like 70ish.” — Jenny
  • ([08:09]) “Because of the fat. The fat slows down the glycemic hit.” — Jenny
• Scott: Curious if added fat (butter, sour cream) makes a baked potato behave more like a fry in terms of glycemic impact.

Bolusing Approach: Potatoes Alone vs. In a Meal (08:44–09:52)

• A plain baked potato calls for a strong pre-bolus; all insulin up front.
  • ([09:31]) “In a single food environment, just eating this potato, pre-bolus is the huge focus. And you’re gonna need the whole bolus upfront. Absolutely.” — Jenny
• If eaten as part of a larger meal with fats/proteins, the rise may be slower, and an extended or combo bolus may work better.

Adapting Bolus for Add-ons and Meal Context (10:06–12:15)

• Scott: Describes his real-life strategy when eating a meal with potatoes, chicken, and veggies—major focus is the potato, then add smaller amounts for protein and any carbs in green vegetables.
• Jenny: Affirms this approach and further discusses “loaded” or “twice-baked” potatoes, which often come with fat and protein, requiring a split/extended bolus.
  • ([11:49]) “Does that change the idea of your bolus strategy? How much upfront, how much over a period of time? Maybe an extended bolus…you do have to think about those added pieces.” — Jenny

Practical Takeaways (12:15–12:34)

• If the potato dish contains significant fat/protein (e.g., cheese, bacon, butter), consider an extended bolus or split approach rather than dosing all insulin at once.

Notable Quotes & Memorable Moments

• On Portion Estimation:
  ([04:36]) “Starchy foods in general, like the potatoes, the corn, the peas…cups are easy to eyeball. A woman’s fist is like the size of a 1 cup portion.” — Jenny

• On Timing Your Bolus:
  ([09:31]) “In a single food environment, just eating this potato, pre bolus is the huge focus. And you’re gonna need the whole bolus upfront. Absolutely.” — Jenny

• On Meal Complexity:
  ([10:44]) “You find people miss that, like, so, though sometimes they see green and they don’t bolus. Right.” — Scott

• On ‘Loaded’ Potatoes:
  ([11:45]) “If it was from a restaurant, it probably had butter added to it while it was baking or after. All of these pieces are fat.” — Jenny

• On Adjusting for Added Fat:
  ([12:15]) “How much fat on that potato leads to not needing the entire amount upfront because it’s going to slow it down so much. So there’s a little bit of a science experiment in there for you.” — Scott

Important Timestamps

• 00:00–01:32 — Episode intro, outline of the Meal Bolt approach
• 03:30–05:15 — Carb estimation and portioning potatoes
• 07:16–08:13 — Glycemic index of potatoes and fries
• 08:44–09:52 — Bolusing for potatoes solo vs. as part of a meal
• 10:06–12:15 — Adjusting bolus for meal complexity and “loaded” potatoes
• 12:34–12:48 — Closing remarks

Summary Table: Bolusing for Potatoes (per Jenny & Scott)

| Preparation | Carb Estimate | Bolus Tip | GI/Absorption | |--------------------------|-----------------|-----------------------------------------|-----------------| | 1 cup mashed potatoes | ~30 grams | Full bolus up front, prebolus needed | High / Fast | | Baked potato (+ fat) | ~30 grams (+) | Prebolus + consider extended bolus | Fast → Slower | | French fries | Varies (20–37g) | Fat slows absorption, may need combo | Lower than baked|

Final Thoughts

This episode offers a grounded, real-world guide to mastering bolus timing and dosing for potatoes—one of the trickier, high-impact foods for people with type 1 diabetes. By relying on practical visual cues (like cup/fist size), understanding food composition, and tweaking insulin strategy based on meal complexity, listeners gain actionable strategies that apply well beyond just potatoes.

For more info or to dive deeper into the Meal Bolt method, visit juiceboxpodcast.com/meal-bolt.