There's your answer: mashed potato.

Not only did you boil the potato, but you pre-chewed it too. Mashed potato is about as close as you can get to refined potato (potato flour). What you've created is easily digestable amylopectin - pre-chewed, already gelatinized and suspension with water. The amylase in your saliva can mix extremely well with mashed potatoes, and within minutes that amylopectin will be available as glucose. Maybe you mix in a little fat with butter or oil, but probably not much.

Vs. more or less any other potato cooking method. Even though the starch will have gelatinized with the water present in the potatoe, the potato's structure is more intact than boiling & mashing. Even after chewing the starch is not as well mixed with water, and this will take longer to digest.

We don't eat much mash in our house.

Mashed potatoes also contain milk and butter, which don't do well on the satiety index.

But really we are talking about two different things: GI and satiety. Yes potatoes are high GI. It would follow that they will spike your blood sugar. No claims have been made to the contrary.

Satiety is about how full you will feel per calorie eaten of that food. Multiple factors contribute to satiety. Specifically boiled potatoes score super high on the satiety index.

Not mashed potatoes. Not french fries, potatoes gratin, etc.

The topic is only tangentially related to GI.

Don't mean to be cranky here but I was hoping people would talk about the article, the underlying concept (satiety), and the research, instead of going off on lengthy discussions about quasi-related personal anecdotes.

Sure, but shouldn't satiety also factor in how long you feel full for?

And that's where GI comes in - high GI foods cause blood sugar spikes, and the crash will make you feel hungry again.

Pasta is a good example - it feels very satiating at the time, but the feeling doesn't last long.

Mashed potato is the worst, by a country mile, but potatoes in any form, hot or cold, will all result in a rapid hypo (just not as rapidly as with mash).

Yeah I was not eating mashed potatoes, those historically have been a nightmare for me, right up there with orange juice for guaranteed ruining a couple hours. I was eating roasted potatoes with olive oil and salt. there was a ton of chewing involved so I was eating 5-6 meals of 200-400 calories, which is, of course, what they say I should be doing with regular food also.

Do you eat your potatos with either butter or olive oil? My understanding is that lipids flatten the glycemic curve.

Yes, but unless the ratio is heavily skewed towards fat and protein, in reality it makes little difference (as tested with a glucose meter).

Ah that makes sense. Out of sheer curiosity, can you quantify “heavily” from your experience? Are we talking about 3:1? 10:1? Also, is this by weight or by calorie?

Yes, something like 3:1 (by weight) at a minimum, for me personally. That would extend the time-to-hypo significantly for me, from 0.5h to 1-1.5h.

Honestly it's still up in the air right now. I have glucose snacks on hand, I try to monitor how often I eat and not let it go too long, but my Hb a1c is still low and I'm still bothered once or twice a day at least. It's only maybe once a week that it gets bad enough to be super bothersome like you say, basically a panic attack.

I tried keto but it was difficult to get the variety, especially (as you say) when you're intensely craving sugar. It obviously solved the problem but was really challenging to continue, so I only lasted a couple weeks.

How long did you yet keto for, and how strict were you? I did it for 5 years and found that if you're strict, the carb cravings completely go away after a couple of weeks.

I was in ketosis for 3 weeks, from a total of ~1 month eating a keto diet. I was super, super strict, which was probably part of the problem. I estimated <20g net carbs a day