Leena Watts
Potatoes are a staple in modern diets, but their high starch and carbohydrate content makes them a no-go for those on low-carb or keto diets. A single medium potato contains about 25g of carbohydrates, which is very high compared to other foods and can negatively impact ketosis and blood sugar levels. However, some people on keto diets may occasionally indulge in potatoes, and there are ways to prepare them to make them more keto-friendly. For example, cooling cooked potatoes converts digestible starch back into resistant starch, which is low-carb and high-fat. Additionally, raw potatoes contain resistant starch, but they also contain toxins, so they must be consumed safely. Some people also substitute potatoes with alternative ingredients like cauliflower, turnips, or rutabaga, which can be used to recreate the taste and texture of potato dishes.
| Characteristics | Values |
|---|---|
| Carbohydrates | A 100-gram serving of potato contains around 15.4 grams of carbohydrates. A single medium potato contains about 25 grams of carbohydrates. |
| Starch | Potatoes contain starch, which is converted into glucose. |
| Blood sugar | Potatoes can rapidly change blood sugar levels, which can negatively affect ketosis and the blood sugar levels of diabetics. |
| Ketosis | Eating potatoes can knock you out of ketosis. |
| Alternatives | Cauliflower, daikon radish, turnip, rutabaga, jicama, celery root, and kohlrabi can be used as alternatives to potatoes. |
| Resistant starch | Raw potatoes contain resistant starch, which is a type of starch that is not digested by humans but by gut bacteria. Resistant starch can be increased by cooling cooked potatoes. |
| Health benefits | Resistant starch reduces fasting blood sugar, increases satiety, and may help maintain ketosis. |
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What You'll Learn
Potato alternatives: cauliflower, turnips, and more
Potatoes are starchy and high in carbohydrates, making them difficult to incorporate into a keto diet. A single medium potato contains about 25g of carbohydrates, which is very high compared to many other foods. The daily carb target for the ketogenic diet is about 20-30g of carbs per day, meaning that a single potato could exceed the entire daily carb allowance.
However, there are several alternatives to potatoes that can be used in recipes, depending on the type of potato dish. Some of the most popular alternatives include cauliflower, turnips, daikon radish, rutabaga, jicama, celery root, and kohlrabi.
Cauliflower is a versatile alternative to potatoes and can be used to make mashed potatoes, cauliflower rice, or even as a base for meat and sauce dishes. To make mashed cauliflower, simply boil or steam the cauliflower until tender, then blend it with cream, butter, salt, and pepper to taste.
Turnips are another great option, especially for making mashed potatoes or soups. They have a slightly higher carb count than cauliflower, but they are still a low-carb option and can be cooked in a similar way. To make mashed turnips, boil or steam the turnips until tender, then blend them with butter, salt, and pepper. You can also add in some garlic, celery root, or spinach for extra flavour.
Other alternatives to consider are radishes, which have a similar taste and texture to potatoes when pan-fried, and breadfruit, which can be roasted and fried to make delicious French fries.
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Carisma potatoes: a healthier, lower-carb option
Potatoes are generally considered a no-go on keto diets due to their high starch and carbohydrate content. A single medium potato contains around 25 grams of carbohydrates, which is very high compared to other foods. This can make it difficult to maintain ketosis and can also negatively impact blood sugar levels.
However, one variety that can be a healthier, lower-carb option is the Carisma potato. Carisma potatoes are a non-GMO variety that is produced by cross-breeding certain potato seeds. This results in potatoes with 25% fewer total carbohydrates and net carbs per serving compared to other varieties, which can help reduce their impact on blood sugar. This makes them a good option for people who want to include potatoes in their diet while trying to keep their blood sugar under control.
Carisma potatoes are quite versatile and can be cooked in various ways, such as mashing, baking, roasting, boiling, and air frying. They can be used in a wide range of dishes, from warm side dishes to cold salads, and even baked goods like tortillas.
While Carisma potatoes are a lower-carb option, they still contain some carbohydrates, so portion sizes and overall carbohydrate intake should be considered when incorporating them into a keto diet. It is also important to note that, while Carisma potatoes can be a healthier alternative, they may not be as easily available as other potato varieties, and their impact on ketosis may vary from person to person.
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Raw potatoes: dangerous due to toxins, but some enjoy
While potatoes are not recommended for keto due to their high carbohydrate content, some people might still want to include them in their diet. Raw potatoes, in particular, are a topic of debate regarding their toxicity and health benefits.
Raw potatoes contain compounds such as solanine, chaconine, lectins, and resistant starches. Solanine and chaconine are types of glycoalkaloids, which can be toxic if consumed in high amounts. Exposure to light can increase solanine levels, making raw potatoes more toxic. Lectins, a type of protein, can be harmful in large amounts. Resistant starches are difficult for the human body to digest and can cause digestive issues, including stomach upset, gas, and bloating.
Consuming high concentrations of solanine and lectins from raw potatoes can lead to adverse effects such as headaches, nausea, diarrhea, and vomiting. However, some sources suggest that the toxicity of raw potatoes is not a significant concern. One source mentions that a large amount of raw potatoes, around 15 to 20 pounds, would need to be consumed to cause serious poisoning. Additionally, raw potatoes are believed to have a higher risk of containing harmful bacteria or viruses, especially if they are not properly washed and peeled.
Despite the potential risks, some people do consume raw potatoes. Some claim that raw potato starch mixed with water can help regulate blood sugar and improve digestion. However, cooking potatoes is generally recommended to enhance their flavour and make them easier to digest. The Maillard reaction, a chemical reaction that occurs during cooking, breaks down starches into simpler sugars, improving the taste and texture of potatoes.
In conclusion, while some may enjoy raw potatoes, they can be dangerous due to the presence of toxins and antinutrients. Cooking potatoes is a safer option to maximize nutrient absorption and improve their taste and digestibility.
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Resistant starch: cooling potatoes converts starch to RS
Potatoes are generally considered unsuitable for a keto diet 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, which is about 20-30 grams of carbs per day.
However, there is a way to include potatoes in your keto diet by converting the starch into resistant starch through a cooking process. Resistant starch is a type of starch that resists digestion and passes through the intestines without being broken down by the body. This is beneficial for the bacteria in your intestines as well as your cells.
To convert starch into resistant starch, cook the potatoes by boiling or steaming them, then cool or freeze them, and finally, reheat them. This process increases the amount of fiber in the potatoes since some of the starch crystallizes into a form that can no longer be digested. By converting the starch into resistant starch, you can reduce the glycemic impact of potatoes by almost 40%. This method is especially beneficial for individuals managing diabetes, seeking to lose weight, or trying to increase fiber and improve gut health.
It is important to note that while this cooking method can reduce the glycemic impact of potatoes, it may not completely eliminate it. Therefore, it is still essential to consume potatoes in moderation and consider them as an occasional treat rather than a regular part of your keto diet. Additionally, you may want to consult a healthcare professional or a nutritionist for personalized advice regarding your dietary choices and their impact on your health.
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Potato-only diet: can lead to ketosis within 36 hours
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, only 5% to 10% of energy intake comes from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy when there is little or no circulating blood sugar from food.
Potatoes are generally considered to be high in starch and carbohydrates, making them difficult to incorporate into a ketogenic diet. A single medium potato contains about 25g of carbohydrates, which is very high compared to many other foods and can quickly use up a person's daily carb allowance on the keto diet. Additionally, potatoes can rapidly change blood sugar levels when consumed, which can negatively impact ketosis and affect the blood sugar levels of diabetics.
However, some sources suggest that a potato-only diet can lead to ketosis within 36 hours. This is because when you eat less than your body needs, your body automatically switches to creating and burning ketones from your bodily fat stores. In this context, fat is a red herring, and overeating typical keto treats can lead to weight gain rather than loss.
While potatoes are not typically considered keto-friendly, some alternatives and methods can help satisfy potato cravings without derailing the diet. For example, Carisma potatoes have the fewest total carbohydrates and net carbs per serving compared to other varieties, making them a healthier option for blood sugar control. Additionally, cyclical or targeted keto diets may allow for the inclusion of potatoes during higher-carb days or around workouts. Finally, low-carb chefs and keto cooking enthusiasts are continually experimenting with alternative ingredients, such as cauliflower, daikon radish, turnip, rutabaga, jicama, celery root, and kohlrabi, which can be used to recreate the tastes and textures of potato dishes.
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Frequently asked questions
Potatoes are generally not recommended on a keto diet due to their high starch and carbohydrate content. A single medium potato can contain around 25g of carbohydrates, which is close to the daily carb allowance for keto.
The Carisma potato is a variety that has the fewest total carbohydrates and net carbs per serving compared to other types, making it a better option for those watching their blood sugar.
Some sources suggest that cooking and then cooling potatoes can convert some of the starches into a type that is more resistant to digestion and less likely to raise blood sugar. However, this may not be a significant enough reduction for a keto diet.
Cauliflower, daikon radish, turnip, rutabaga, jicama, celery root, and kohlrabi are all popular alternatives to potatoes that are lower in carbs and can be used in similar ways.
