Madeleine Hull
The ketogenic diet is a low-carbohydrate method of eating. Potatoes are root vegetables that are a popular dietary staple globally, and they contain vitamins such as potassium and vitamin C. However, they are mostly composed of starch and carbohydrates, making them difficult to incorporate into a reduced-carb diet. A single medium potato contains about 25 grams of carbohydrates, which is high compared to many other foods. The daily carb target for the ketogenic diet is about 20-50 grams of net carbohydrates per day, so a single potato can use up most of the daily carb allowance. Cooling potatoes does reduce the carbs and can help those on a keto diet, as it changes some of the starch into resistant starch, which is treated like dietary fibre. However, it is still not considered a low-carb food. There are healthier alternatives to potatoes that can be used in recipes, such as cauliflower, daikon radish, turnip, rutabaga, and jicama.
| Characteristics | Values |
|---|---|
| Potatoes keto-friendly | No, potatoes are generally starchy and high in carbs, making it difficult to maintain ketosis. |
| Alternatives | Cauliflower, daikon radish, turnip, rutabaga, jicama, celery root, kohlrabi |
| Cooling potatoes | Cooling potatoes reduces the carbs and helps to stay on keto. |
| Resistant starch | Resistant starch does not raise blood glucose. It is present in cooled potatoes. |
| Carisma potatoes | Carisma potatoes have the fewest total carbohydrates and net carbs per serving compared to other potatoes. |
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What You'll Learn
Cooling potatoes reduces carbs, but not substantially
Potatoes are generally considered a no-go for keto dieters due to their high starch and carbohydrate content. A single medium potato contains about 25 grams of carbohydrates, which is already very close to the daily carb target for the ketogenic diet of 20 to 50 grams of net carbs per day.
However, some people have suggested that cooling cooked potatoes can reduce their carb content, making them more keto-friendly. This claim is based on the idea that cooling cooked potatoes can convert some of the starch into a form called resistant starch, which is not broken down by enzymes in the body and is treated like dietary fiber.
Indeed, there is a chemical change that occurs when potatoes are cooled, and this does result in a small increase in resistant starch content. However, the change is not substantial enough to make potatoes low-carbohydrate, and it is difficult to quantify the exact change. While cooling potatoes may provide some additional health benefits, such as feeding the gut microbiota, it does not significantly reduce the carb content to the level required for a keto diet.
Therefore, while cooling potatoes can slightly reduce their carb content, it is not a substantial enough change to make potatoes suitable for a keto diet. For those who want to include potatoes in their keto diet, it is recommended to opt for potato alternatives or include potatoes only occasionally during higher-carb days or around workouts as part of a targeted keto diet.
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Carisma potatoes are the most keto-friendly
Potatoes are generally considered a no-go for keto dieters. This is because they are root vegetables that are high in starch and carbohydrates. A single medium potato contains around 25g of carbohydrates, which is already very close to the daily carb target for the ketogenic diet, which is about 20-30g of carbs per day.
However, some people have found ways to still incorporate potatoes into their keto diet. One way is to eat potatoes during higher-carb days in a cyclical keto diet (CKD) or around workouts as part of a targeted keto diet (TKD). Another way is to cool down the potatoes, which does not make them low-carb but does result in a chemical change that makes them a source of prebiotics that feeds the gut microbiota.
One type of potato that is considered to be the most keto-friendly is the Carisma potato. Carisma potatoes are produced by cross-breeding certain potato seeds (not genetically modified) and have the fewest total carbohydrates and net carbs per serving compared to other types of potatoes. They are a low GI alternative to sweet potatoes and have a lower carb count. A 213-gram serving of Carisma potatoes contains 17 grams of net carbs, which is around 70% of the daily allotment for carbs on a keto diet. While this is still a significant amount, it is much lower than the amount of carbs in a regular potato.
Carisma potatoes are available in some countries under different names, including lotato's in New Zealand, Carbsmart and Spudlite in the US, and Bellita and Carisma in Australia and Canada. They are smaller and yellow and can be purchased at Coles in Australia and Sprouts stores in Phoenix, Arizona. While they may not be the best for mashing due to their waxy texture, they can be good for potato salad or French fries.
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Alternatives to potatoes in recipes
Potatoes are root vegetables that are a popular dietary staple in cultures worldwide. They contain vitamins such as potassium and vitamin C, but they are mostly composed of starch and carbohydrates, making them difficult to incorporate into reduced-carb diets like keto. A single medium potato contains about 25 grams of carbohydrates, which is high compared to many other foods.
While cooling potatoes does reduce their carb content and can help those on a keto diet, it is not a substantial change. Therefore, it is best to opt for alternative ingredients in recipes that call for potatoes.
When looking for substitutes for potatoes, there are various vegetables that can be used, depending on the type of potato dish you are making. Here are some alternatives that can be used in recipes that traditionally call for potatoes:
- Cauliflower: This is probably the most common substitute for potatoes. Cauliflower is versatile and can be roasted, mashed, fried, turned into rice or soup. It has a mild flavour and can easily mimic the texture and flavour of traditional potato-based recipes.
- Turnips: Turnips have a similar texture to potatoes and can be prepared in similar ways, such as baking, boiling, roasting, or steaming. They are also rich in fibre and various vitamins and minerals, making them a nutritious choice.
- Daikon Radish: Daikon is a variety of radish popular in Southeast Asia. It has a milder and less starchy flavour than other radishes and takes on potato-like qualities when cooked. It can be steamed, boiled, fried, or served raw.
- Jicama: Jicama has a starchy, sweet, nutty flavour and can be prepared in the same ways as potatoes, such as baking, boiling, frying, roasting, or stewing. It has significantly fewer carbohydrates than white potatoes, with only 11 grams of carbohydrates per cup.
- Kohlrabi: Kohlrabi is related to the cabbage family and has a crisp texture similar to a radish. When cooked, the peppery flavour disappears, and it becomes mild. It can be boiled, fried, steamed, or served raw.
- Parsnips: Parsnips have a complex, nutty, and sweet flavour and can complement various dishes as an alternative to potatoes. They can be boiled, roasted, sautéed, mashed, or turned into chips or fries.
- Carrots: Carrots have a slightly sweet taste with a hint of earthiness. They maintain a firmer texture compared to potatoes when cooked, adding an interesting element to dishes like soups, stews, and casseroles. They can also be mashed, roasted, or turned into chips or fries.
- Rutabagas: Rutabagas, also known as 'swedes' in Europe, have a slightly sweet and peppery taste and a denser and firmer texture than potatoes. They are fantastic in soups, stews, and side dishes and can be baked, boiled, or roasted.
- Zucchini: Zucchini can be roasted, sautéed, grilled, or fried and provide a nutritious and flavourful alternative to potatoes in many recipes.
- Celery Root: Celery root has a unique taste profile with hints of celery and parsley. When cooked, it has a creamy texture similar to potatoes but with a slightly firmer bite. It can be mashed, roasted, or used in soups and stews. It has fewer carbs and calories than potatoes.
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Potatoes are high in starch and carbohydrates
Potatoes are root vegetables that are a popular dietary staple in many cultures. They contain vitamins such as potassium and vitamin C, but they are mostly composed of starch and carbohydrates. A single medium potato contains around 25 grams of carbohydrates, which is considered very high compared to other foods. This is problematic for those on a keto diet, as the daily carb target for the ketogenic diet is about 20-50 grams of carbs per day. As a result, a single potato can quickly exceed the recommended daily carb intake.
The high starch and carbohydrate content of potatoes make them challenging to incorporate into reduced-carb diets like keto. While some people may attempt to manipulate their carb counts to include potatoes in their keto diet, it can be difficult and may not be worth the effort. Additionally, potatoes are not the only source of starch and carbohydrates. Many other foods, such as bread and sweets, also contain significant amounts of starch and carbs, further limiting the available carb intake for those on a keto diet.
The glycemic index (GI) or glycemic load (GL) of potatoes also plays a role in their impact on blood sugar. Different varieties of potatoes have varying carbohydrate counts, with the Carisma potato having the fewest total carbohydrates and net carbs per serving. However, even with these lower-carb options, potatoes are generally not considered keto-friendly due to their high starch and carbohydrate content.
It is worth noting that potatoes are not the only vegetable high in starch. Other starchy vegetables include sweet potatoes, carrots, and cauliflower. While these vegetables offer nutritional benefits, they are also high in carbs, making them less suitable for keto diets. For those on a keto diet, it is essential to be mindful of the starch and carbohydrate content of the foods they consume to maintain ketosis.
While potatoes are typically considered a no-go on keto, some people suggest that cooling cooked potatoes can reduce their carb content and make them more keto-friendly. This is because the cooling process converts some of the starch into resistant starch, which the body cannot break down. However, the impact of this process may be challenging to quantify, and it is not a substantial enough change to make potatoes low-carbohydrate. Additionally, resistant starch may have other effects on the body, such as providing prebiotics that feed the gut microbiota.
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Potatoes can be eaten in small amounts on keto
Potatoes are root vegetables that are a staple food in many cultures. They are a rich source of potassium and vitamin C but are also high in starch and carbohydrates. A medium-sized potato contains about 25 grams of carbohydrates, which is close to the daily carb allowance for the ketogenic diet of 20-30 grams. Therefore, potatoes are generally not considered keto-friendly.
However, some people on the keto diet may occasionally consume small amounts of potatoes, especially if they are cooked and cooled. Cooling potatoes leads to a chemical change that results in the formation of resistant starch, which is not broken down by enzymes in the body and is treated as dietary fiber. This reduces the number of carbohydrates in the potatoes, making them slightly more keto-friendly.
Additionally, certain types of potatoes, such as Carisma potatoes, have a lower glycemic index and fewer carbohydrates per gram, making them a better option for those on the keto diet. However, even with these lower-carb options, the amount of potatoes consumed on keto should be minimal, as they can quickly deplete the daily carb allowance.
It is worth noting that there are many alternative vegetables that can be used in place of potatoes in keto recipes. Cauliflower, daikon radish, turnip, and rutabaga are popular substitutes that can be used to create tasty and nutritious keto-friendly dishes.
In conclusion, while potatoes are not typically considered keto-friendly due to their high carbohydrate content, they can be consumed in small amounts, especially if they are cooked and cooled or if specific low-carb varieties are chosen. However, for those on the keto diet, it is important to carefully monitor portion sizes and be mindful of their overall carbohydrate intake.
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Frequently asked questions
No, potatoes are generally starchy and high in carbs, making it difficult to maintain ketosis.
The Carisma potato is a newer variety with the fewest total carbohydrates and net carbs per serving. It is produced by cross-breeding certain potato seeds and has a 20% lower glycemic index than regular potatoes.
Cooling potatoes does reduce the carbs and can help you stay on keto. This is because the starch in potatoes changes into a form of resistant starch that is treated by the digestive tract like dietary fibre. However, it is not a substantial change and it is still difficult to quantify.
Cauliflower, daikon radish, turnip, rutabaga, jicama, celery root, and kohlrabi are some popular alternatives to potatoes on a keto diet.
Sweet potatoes are packed with vitamins, minerals, and fibre, but they are also starchy and contain about 20 grams of carbs per medium-sized sweet potato. Therefore, they are not considered keto-friendly.
