Keto And Potatoes: Are They Compatible?

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, about 5% to 10% of energy intake is from carbohydrates. This reduction in 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. On keto, people typically aim for 50 grams or less of carbohydrates per day. So, are potatoes keto-friendly?

Why potatoes are 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, about 5% to 10% of energy intake is 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 without circulating blood sugar from food.

Potatoes are not keto-friendly because they contain too many carbohydrates. A medium-sized potato contains around 33 grams of net carbohydrates. Since most people on the keto diet try to stay under 20 grams of carbohydrates per day, this one potato will be too much.

Sticking to keto means eating foods that do not raise blood sugar or only cause a slow rise, such as lettuce and cucumbers. Potatoes, on the other hand, are high on the glycemic index, meaning they raise blood sugar quickly.

Some people on keto may be able to eat a very tiny amount of boiled potatoes, or a Carisma potato, which has a lower glycemic index score of 55 compared to a white potato's score of 82. However, for the most part, potatoes are off the menu for those following a keto diet.

Instead of potatoes, those on the keto diet can choose from lower-carbohydrate vegetables such as zucchini, daikon, cauliflower, butternut squash, kohlrabi, rutabaga, and turnips.

How many carbs are in a potato?

The number of carbohydrates in a potato depends on the type and size of the potato. A medium-sized potato (148g/5.3oz) with the skin on contains 26 grams of carbohydrates, which is 9% of the daily value. A 100-gram serving of potato contains around 15.4 grams of net carbohydrates. A baked, medium-sized russet potato can contain around 31 grams of starch, a type of carbohydrate.

The predominant type of carbohydrate in potatoes is starch, which is considered a complex carbohydrate. Carbohydrates are the body's preferred source of energy, and they are important for optimal physical and mental performance. However, on a strict ketogenic diet, only 5% to 10% of energy intake should come from carbohydrates.

Since potatoes are generally starchy and high in carbohydrates, they are not considered keto-friendly. Eating foods that do not raise blood sugar or only cause a slow rise, such as lettuce and cucumbers, is the best way to stick to a keto diet.

Can you eat potatoes on keto?

The short answer is no. Potatoes are not considered keto-friendly.

Potatoes are a starchy vegetable and are high on the glycemic index, which means they raise your blood sugar quickly. The 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.

According to the USDA, a 100-gram serving of potato contains around 15.4 grams of net carbohydrates. However, this varies depending on the type of potato. For example, a small russet potato has 30.8 total carbs, while a medium white potato has 33 grams of net carbs, and a medium sweet potato has 20 grams of net carbs.

The Carisma potato is a newer variety of potato that has been produced by cross-breeding certain potato seeds. These potatoes have a 20% lower glycemic index than regular potatoes and are not genetically modified. Carisma potatoes can be an option for people who want to eat potatoes while trying to keep their blood sugar under control. However, they can be quite expensive.

If you are doing a Cyclical Keto Diet (CKD), you can eat potatoes during your higher-carb days. Alternatively, if you are doing a Targeted Keto Diet (TKD), you can consume up to 200 grams of potatoes with fewer than 40 grams of net carbs around your workouts.

Some lower-carbohydrate alternatives to potatoes include zucchini, daikon, cauliflower, butternut squash, kohlrabi, rutabaga, and turnips.

What are some keto-friendly potato substitutes?

Potatoes are a versatile food, but unfortunately, they are not keto-friendly. This is because they contain too many carbohydrates per piece, which makes it difficult for your body to maintain ketosis. So, what are some keto-friendly substitutes for potatoes?

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 2.11 grams of net carbs in a 100-gram serving of zucchini.

Daikon

Daikon, also called a "winter radish", "Japanese radish", or "Chinese radish", is popular in Asian cuisines. It is crispy and high in vitamin C. There are 2.5 grams of net carbs in a 100-gram serving of daikon.

Cauliflower

Cauliflower is another replacement for potatoes. It is a cruciferous vegetable that is low in calories and provides vitamin C and antioxidants. There are 3 grams of net carbs in a 100-gram serving of cauliflower.

Butternut Squash

Butternut squash may have slightly more carbs than the rest of the options on this list, but it is still a better alternative to potatoes. There are 9.7 grams of net carbs in a 100-gram serving of butternut squash.

Kohlrabi

Kohlrabi has a taste and texture similar to broccoli. It can be used for making soups and stews. There are 2.6 grams of net carbs in a 100-gram serving of kohlrabi.

Rutabaga

Rutabaga is a sweeter alternative to potatoes. It can be cooked by boiling or roasting. There are 6.32 grams of net carbs in a 100-gram serving of rutabaga.

Turnips

Turnips are abundant in vitamin C and many natural antioxidants. There are 4.63 grams of net carbs in a 100-gram serving of turnips.

Carrots

Carrots are a good source of fibre, potassium, and other antioxidants. They can be used as a low-carb sweet potato substitute.

Celeriac (Celery Root)

Celeriac is high in antioxidants and certain nutrients that provide health benefits such as protection against certain cancers and improved digestion.

Red Radishes

Red radishes are the lowest calorie option on this list. They are also packed with vitamin C, minerals like potassium and calcium, and fibre.

What is the difference between a white potato and a sweet potato?

White potatoes and sweet potatoes are considered root vegetables, but they are only distantly related. White potatoes are nightshades (Solanaceae) and sweet potatoes are from the morning glory family (Convolvulaceae).

White potatoes have white or yellow flesh inside, while sweet potatoes are known for their orange flesh. However, both typically have brownish skin, with some variation depending on the variety. There are over 4,000 types of potatoes and 1,000 varieties of sweet potatoes grown around the world.

Both types of potatoes are rich in fiber, carbohydrates, and vitamins B6 and C. However, they differ in their nutritional content. White potatoes are higher in potassium, while sweet potatoes are a good source of vitamin A and beta carotene. Sweet potatoes also have a higher fiber content.

In terms of calories, a 100-gram serving of a white potato contains 125 calories, compared to 108 calories in a sweet potato of the same weight. White potatoes also have slightly more protein, carbohydrates, and potassium. On the other hand, sweet potatoes have higher amounts of sugar and fiber.

When it comes to glycemic index (GI), a measure of how a food affects blood sugar, sweet potatoes generally have a lower GI than white potatoes. This makes sweet potatoes a better choice for people with diabetes or blood sugar issues.

Both types of potatoes can be part of a balanced and nutritious diet when prepared in healthy ways. Baking or boiling potatoes is recommended over frying to retain the most nutrients.

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