Potatoes On Keto: What's The Verdict?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis. So, are potatoes keto-friendly?

No, potatoes are not keto-friendly. Although they are gluten-free, they have a high amount of starch and carbs. A single medium russet potato has 35 grams of net carbs, which is much too high for a traditional keto diet that aims for 20-30 net carbs per day. A medium baked potato has the same amount of carbs as a raw one. Even red potatoes, which are slightly lower in calories and total carbs, are not keto-friendly. The carbs in potatoes are simply too high to enjoy on a traditional keto diet.

Why are potatoes not keto-friendly?

The keto diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy without relying on blood sugar from food.

Potatoes are not keto-friendly because they contain too many carbohydrates. A medium-sized potato has around 33-37 grams of net carbs, which is much higher than the recommended 20-30 net carbs per day on a traditional keto diet. Even a smaller serving of potatoes, such as 100 grams, contains around 15 grams of net carbs. This is already a significant portion of the daily carb allowance for someone on a keto diet.

Potatoes are also high on the glycemic index, which means they cause a quick rise in blood sugar levels. Eating foods that cause a slower rise in blood sugar, such as lettuce and cucumbers, is a better way to stick to the keto diet and reap its health benefits.

Starchy vegetables like potatoes, sweet potatoes, and beets are generally limited on the ketogenic diet. Instead, non-starchy vegetables with less than 8 grams of net carbs per cup, such as broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach, are recommended.

However, it is important to note that there is one type of potato that may be an exception to the rule: the Carisma potato. This recently introduced variety is produced by cross-breeding certain potato seeds, resulting in potatoes that do not spike blood sugar quickly and have a lower glycemic index score of 55 compared to a white potato's score of 82. Even so, these potatoes can be quite expensive and may not be easily accessible.

In conclusion, potatoes are generally not keto-friendly due to their high carbohydrate content, which can hinder ketosis and the associated health benefits of the diet.

What are some keto-friendly potato substitutes?

A keto diet is a very low-carb, high-fat, moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Potatoes are a versatile food that is loved by many. However, they are not keto-friendly. This is because potatoes contain too many carbs, which makes it difficult for the body to maintain ketosis. A medium-sized potato has around 33 grams of net carbs.

Zucchini

Zucchini is a great vegetable to help lower your carb intake. It is low in calories and provides vitamin A, vitamin C, B6, and antioxidants. There are only 2.11 grams of net carbs in a 100-gram serving of zucchini.

Daikon

Also known as "winter radish", "Japanese radish", or "Chinese radish", daikon is a popular vegetable in Asian cuisines. It is crispy and high in vitamin C, with 2.5 grams of net carbs per 100-gram serving.

Cauliflower

This vegetable is another great substitute for potatoes, especially in baked dishes. There are 3 grams of net carbs in a 100-gram serving of cauliflower.

Butternut squash

Butternut squash has slightly more carbs than the previous options, but it is still a better choice than potatoes. It has 9.7 grams of net carbs per 100-gram serving.

Kohlrabi

Kohlrabi has a taste and texture similar to broccoli and can be used to make soups and stews. It contains 2.6 grams of net carbs per 100-gram serving.

Rutabaga

Rutabaga is a sweeter alternative to potatoes. It can be boiled or roasted. There are 6.32 grams of net carbs in a 100-gram serving.

Turnips

Turnips are rich in vitamin C and natural antioxidants. They have 4.63 grams of net carbs per 100-gram serving.

Celery root

Celery root is another vegetable that can be used as a substitute for potatoes in dishes such as beef stew.

Jicama

Jicama is a crispy and salty alternative that can be used to make French fries or chili cheese fries.

Sautéed radishes

Radishes have a mellow flavour when cooked and a soft texture similar to potatoes. They even look like red potatoes.

Spaghetti squash

Spaghetti squash has only 10 grams of net carbs per cup and can be used as a substitute for potatoes in dishes like casseroles or salads.

Eggplant

Eggplant has 5 grams of net carbs per cup and can be used as a low-carb alternative in dishes like ratatouille or eggplant parmesan.

How many carbs are in a potato?

The number of carbohydrates in a potato varies depending on the type and size of the potato. A medium-sized, 5.3-ounce potato with the skin contains 26 grams of carbohydrates. A medium-sized russet potato contains 35 grams of net carbs, while a baked red potato contains 31 grams of net carbs.

The predominant type of carbohydrate in potatoes is starch, which is considered a complex carbohydrate. Potatoes are often categorised with grains like rice, pasta, and bread due to their high carb content. However, they are officially classified as vegetables by organisations like the USDA and the US Department of Health and Human Services.

Potatoes are also a good source of nutrients like vitamin C, potassium, and vitamin B6, and they are low in calories. Despite being considered a "healthy" carb, potatoes can cause a rapid spike in blood sugar levels as the body digests these carbs faster than other types of complex carbs. This makes them less suitable for individuals with diabetes or prediabetes, who need to closely monitor their carbohydrate intake.

Can you eat potatoes on keto in moderation?

The ketogenic diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Potatoes are a starchy vegetable that contains too many carbs, making it difficult for your body to maintain ketosis. A single medium russet potato has 35 grams of net carbs, and a medium baked potato will have the same amount. A 100-gram serving of potato contains around 15.4 grams of net carbs.

Therefore, it is generally recommended to avoid potatoes on the keto diet, as they are high in starch and carbs. However, there are some exceptions and alternatives to consider.

Exceptions

If you are following a Cyclical Keto Diet (CKD), you can include potatoes during your higher-carb days. Alternatively, you can consume up to 200 grams of potatoes, which have fewer than 40 grams of net carbs, around your workouts as part of a Targeted Keto Diet (TKD).

The Carisma potato is another option for those who love potatoes but want to keep their blood sugar under control. It has a lower glycemic index score of 55 compared to a white potato's score of 82, meaning it does not spike blood sugar as quickly. However, these potatoes can be quite expensive.

Alternatives

If you are craving potatoes, there are some keto-friendly substitutes you can try:

• Sautéed radishes
• Jicama French fries
• Rutabaga French fries
• Keto mashed "potatoes" made with cauliflower
• Zucchini chips
• Keto tater tots
• Celery root in keto beef stew
• Keto sweet potato casserole
• Cauliflower potato salad
• Loaded cauliflower casserole

So, while it is generally not recommended to eat potatoes on the keto diet due to their high carb content, there are some exceptions and alternative options available. It is important to remember that the keto diet is restrictive, and it is always best to consult with a healthcare professional or dietitian before making any significant dietary changes.

What are some other foods to avoid on keto?

As a general rule, the keto diet is an extremely low-carb, high-fat diet. The goal is to achieve a metabolic state of ketosis, where your body burns fat instead of carbs for energy. So, if you're looking to maintain ketosis, you'll want to avoid or reduce portion sizes of foods that are too high in carbs.

Refined Carbs

Eating refined high-carb foods like white bread, pasta, rice, pastries, and tortillas could prevent a ketogenic state if you exceed your daily carb allowance.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks have a high carb and low nutrient count, making them unsuitable for a keto diet. Lower-carb drinks like dry red or white wine or hard liquor are better alternatives.

Honey and Syrups

Honey, agave, and maple syrup are concentrated sugar and can easily increase your daily carb count without providing significant nutrition.

Juice

While juice contains vitamins and minerals, it is still high in natural sugar and lacks dietary fibre, making it easy to exceed your daily carb allowance.

Soft Drinks

Sodas are essentially sugar water that provides zero nutrition and a high carb count. Sugar-free soda or sparkling water with mint, lemon, or cucumber are better options.

Condiments

Ketchup, barbecue sauce, and sweet chilli sauce are examples of sugar-packed condiments that provide little in the way of nutrients or fibre. Hot vinegar-based sauces, mustard, or mayonnaise are better choices.

Glazed or Honey-Baked Ham

The sugar baked onto or infused into these hams can keep you from reaching or maintaining ketosis. Regular deli ham is a better option, with less than 1 gram of carbs per slice.

Low-Fat or Light Margarine

While low-fat margarine is a staple in some weight-loss diets, it skimps on fat, your main source of fuel on the keto diet. Unsalted butter or regular margarine are better choices.

Dried Fruit or Trail Mix

When fruit is dried, its sugar is concentrated into smaller serving sizes, making it too high in sugar to be part of a keto diet. Fresh berries are a better option for satisfying your sweet tooth.

Low-Fat Diet Foods

Foods marketed as low-fat tend to be higher in sugar to compensate for the lack of fat. Common offenders include low-fat yoghurt, mayonnaise, salad dressings, reduced-fat peanut butter, and skim milk. Full-fat options are better choices.

Starchy Vegetables

White and sweet potatoes, peas, and corn are high in carbs and should be avoided on the keto diet. Beets and carrots have slightly fewer carbs, so you may be able to include modest amounts. Jicama is a naturally low-carb alternative.

Sweetened Yogurt or Dairy

Flavoured or sweetened yoghurt and cottage cheese can add to your carb count. Plain full-fat yoghurt, Greek yoghurt, or unsweetened coconut milk yoghurt are better options.

Certain Fresh Fruits

Fruits like mangoes, bananas, and grapes are naturally higher in carbs and could keep you from reaching or maintaining ketosis. Raspberries, strawberries, and starfruit are lower-carb options.

Beans and Legumes

Legumes like beans, lentils, and chickpeas are challenging to incorporate into a keto diet due to their carb content. Green beans and black soybeans are the lowest in carbs and can be used sparingly as toppings.

Quinoa and Other Grains

Grains like quinoa and millet are too high in carbs to be a staple in your keto diet. If you want to include them, use them as a garnish rather than a central part of your meal.

Dark Chocolate

Dark chocolate with a cacao content of 70% or more can be part of your keto diet in small amounts. Milk and white chocolates are not keto-friendly due to their added sugar content.

Frequently asked questions