Dante Carrillo
Potatoes are a staple food in many cultures and are consumed in various forms, such as French fries, mashed potatoes, and potato salads. They are versatile and widely enjoyed, but are they compatible with the keto diet? The short answer is no. Potatoes are high in starch and carbohydrates, which can make it challenging to incorporate them into a keto diet. A single medium potato can contain around 25 grams of carbohydrates, which is already close to the daily carb target for the ketogenic diet, which is about 20 to 30 grams. The high concentration of carbohydrates in potatoes can delay the state of ketosis, which is the desired effect of the keto diet. Additionally, potatoes can rapidly change blood sugar levels, which can negatively affect diabetics and the status of ketosis. While potatoes are generally not recommended on the keto diet, some suggest that Carisma potatoes may be an option for those trying to control blood sugar, and potatoes can be consumed occasionally on higher-carb days in a cyclical keto diet or around workouts as part of a targeted keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | High |
| Natural Sugars | High |
| Starch | High |
| Keto-friendly | No |
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What You'll Learn
Potatoes are high in carbohydrates
Potatoes are a root vegetable and a dietary staple in many parts of the world. They are also a carbohydrate-rich food, with a medium-sized potato (5.3–5.5 oz) containing 26 grams of carbohydrates. The predominant type of carbohydrate in potatoes is starch, which is a complex carbohydrate.
Because of their high starch content, potatoes are often categorised with grains like rice, pasta, and bread. However, they are officially classified as vegetables by the USDA’s MyPlate guidelines and the 2015-2020 Dietary Guidelines for Americans. Other "starchy" vegetables include corn, green peas, sweet potatoes, and yams.
The glycemic index (GI) is a scale that ranks carbohydrates from 0 to 100, indicating how quickly a food will raise your blood sugar level. The higher a food’s number, the faster it raises your blood sugar. Potatoes fall in the high GI category, with a rating of 70-100. A cup of potatoes can affect your blood sugar in a similar way to a can of soda. One study found that women who ate a large amount of potatoes raised their risk of diabetes.
The glycemic load (GL) of a food is another important measure of how food affects blood sugar. To get this number, you multiply the glycemic index rating by the grams of carbs in the food and divide by 100. Baked Russet potatoes have a GL of 33, while a white boiled potato has a GL of 25. Both are higher than a serving of jelly beans or a doughnut.
While potatoes are high in carbohydrates, they also contain a wealth of micronutrients, including vitamins, minerals, and fiber. They are high in vitamin C, potassium, and vitamin B6, and are a good source of energy for the body and brain.
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Starchy vegetables are a no on keto
The keto diet is a very low-carb, high-fat diet. It involves eating a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. The diet is pretty strict, with an explicit list of foods that should be eaten and others that should be avoided.
Starchy vegetables are a definite "no" on the keto diet. This includes potatoes, sweet potatoes, parsnips, corn, green peas, and white potatoes. These starchy vegetables contain more digestible carbohydrates than fiber and can be counted as keto dealbreakers. For example, a medium sweet potato has about 20 grams of carbohydrates, while a 100-gram serving of a regular potato contains around 15.4 grams of carbohydrates.
If you are craving potatoes, there are some healthier alternatives that can be used in recipes. For example, zucchini, daikon, cauliflower, and asparagus are great low-carb substitutes.
It is important to note that the keto diet can be tricky for vegans, who typically rely on legumes for protein. While legumes are good for you, they are also high in carbs and are not considered compatible with the keto diet.
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Sweet potatoes are also not keto-friendly
The keto diet is a very low-carb, high-fat, and moderate-protein diet. It is a highly restrictive diet, and many foods that are traditionally considered healthy are not keto-friendly. This is because, despite being packed with vitamins, minerals, and fiber, they contain too many carbohydrates.
Sweet potatoes are a starchy vegetable and are therefore not keto-friendly. A medium sweet potato contains around 20 grams of carbohydrates. For context, many people on the keto diet aim for 20 to 50 grams of net carbohydrates per day. Sweet potatoes are also relatively high in natural sugars, which can cause your blood sugar to spike.
If you are on a keto diet, there are some healthier alternatives to sweet potatoes. For example, cauliflower is a good substitute and can be used in recipes as a replacement for starchy foods. One cup of cauliflower florets contains only 3.2 grams of net carbs. Other keto-friendly vegetables include zucchini, daikon, asparagus, bell peppers, broccoli, Brussels sprouts, kale, mushrooms, spinach, and tomatoes.
If you are thinking of starting a keto diet, it is important to consult your healthcare provider or a registered dietitian.
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Bananas, legumes, and soy are other foods to avoid
White potatoes are too starchy to fit into a keto diet, and the same goes for sweet potatoes. However, bananas, legumes, and soy products also fall into the category of foods to avoid when on a keto diet.
Bananas are a fruit that is typically avoided on a keto diet due to their relatively high carbohydrate content. While they are a good source of potassium and other essential nutrients, bananas can quickly fill up your daily carb limit.
Legumes, such as beans and lentils, are also off the menu for keto dieters. Legumes are known for their high fibre and antioxidant content, but they also pack a punch when it comes to carbohydrates. For example, half a cup of prepared black beans contains about 13 grams of net carbs, according to USDA data.
Soy products, including soybeans and soy sauce, can be a bit tricky when it comes to the keto diet. Some keto dieters try to avoid soy products, especially those made from conventionally grown soybeans, as they may be genetically modified (GMO). Additionally, soy can cause digestive issues, such as gas and bloating, for sensitive individuals. However, soy sauce itself is considered keto-friendly, but it should be used in moderation due to its sugar and calorie content.
When following a keto diet, it's important to remember that it's not just about avoiding certain foods. It's about maximizing the nutritional value of the carbs you do consume. Focus on quality, nutrient-dense carbohydrates, such as nuts, seeds, and avocados, and ensure you are getting enough fibre from non-starchy vegetables to prevent constipation, a common side effect of the keto diet.
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Some nuts are encouraged on the keto diet
The keto diet is a high-protein, high-fat, and low-carb diet. It is extremely restrictive, and many foods that are traditionally considered healthy are incompatible with the keto diet. Starchy vegetables, such as potatoes, sweet potatoes, corn, and beets, are among the foods that should be avoided due to their high carbohydrate content. Bananas, apples, legumes, carrots, and whole milk are also too high in natural sugars or carbohydrates for the keto diet.
- Pecans: Pecans are tree nuts with a low-carb, high-fat nutrient profile ideal for the keto diet. They are also loaded with important nutrients like thiamine, magnesium, phosphorus, calcium, zinc, selenium, vitamin A, vitamin C, vitamin E, and some B vitamins.
- Brazil Nuts: Brazil nuts are large tree nuts native to South America. They are low-carb nuts with a high-fat content, making them ideal for the keto diet. Brazil nuts are an excellent source of selenium, a trace mineral needed for various bodily functions. However, due to their exceptionally high selenium content, it is recommended to limit consumption to one to three nuts per day to avoid negative health effects.
- Macadamia Nuts: Macadamia nuts are tree nuts native to Australia. They are very high in fat, making them perfect for the keto diet. Macadamia nuts are also rich in trace minerals like calcium, magnesium, zinc, and selenium, and vitamins like thiamine, niacin, riboflavin, pantothenic acid, and B6.
- Walnuts: Walnuts are versatile, high-fat, and low-carb nuts used in various dishes. They are also a great source of vitamins and minerals, including calcium, iron, magnesium, selenium, zinc, copper, vitamin A, vitamin C, vitamin D, vitamin E, and some B vitamins.
- Almonds: Almonds are versatile and widely available low-carb nuts. They contain healthy fats, vitamin E, minerals like magnesium and copper, and antioxidants. Raw and roasted almonds are great keto-friendly snacks, and almond flour can be a fantastic substitute for high-carb flour.
It is important to note that while nuts are generally encouraged on the keto diet, some nuts, such as cashews, chestnuts, and pistachios, are considered too high in carbs and should be consumed in moderation or avoided. Additionally, portion control is crucial when incorporating nuts into the keto diet, as it is easy to overindulge.
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Frequently asked questions
No, potatoes are not suitable for a keto diet. Potatoes are starchy vegetables that are high in carbohydrates, which are limited on a keto diet.
Some alternatives to potatoes that are keto-friendly include zucchini, daikon, cauliflower, and other low-carbohydrate vegetables.
The keto diet is a low-carb, high-fat, and moderate-protein diet. The goal is to put your body into a state of ketosis, where it burns fat instead of carbohydrates.
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