If you’re new to the keto diet, you probably have questions about what you can and can’t eat. But what about potatoes? Are potatoes keto?
It’s true that potatoes are high in carbs—there’s no way around it. But is there a way to get them on your keto shopping list?
Your beloved comfort food: mashed up on Thanksgiving, baked with cheddar cheese, or made into chips for a quick snack… Need to give it up forever?
Unfortunately, you may have to. The truth is, potatoes are not keto-friendly. At all.
Read on as we tell you the truth about this starchy vegetable’s compatibility with low-carb diets.
Essential nutritional information about potatoes
KetoConnect Verdict: Let’s give the potatoes to keto-friendly rating From ⭐(out of 5)
Potatoes are starchy vegetables that can increase blood glucose levels. Why does this happen? The answer lies in their high carbohydrate content.
A medium potato contains many of them starch which is converted into sugars during digestion, dramatically affecting blood sugar levels.
In fact, did you know that a single potato has a glycemic index almost three times that of white bread? This is enough to make any health-conscious person reconsider reaching for those french fries.
This isn’t to say that potatoes don’t offer nutritional benefits: they do. They are rich in vitamins and minerals like C vitamin and potassium. They also contain resistant starch when potatoes are cooked and then cooled, which is good for gut health.
As? WELL, resistant starch acts as a prebiotic, nourishing intestinal bacteria. This leads to the production of butyrate, a short-chain fatty acid that serves as fuel for intestinal cells and helps maintain the integrity of the intestinal wall.
This resistant starch process also reduces the pH level in the colon, potentially decreasing the risk of developing it cancer cells and other digestive disorders. Resistant starch can also improve insulin sensitivity and lower blood sugar levels.
But when following a keto diet or watching your blood sugar, these positives may be overshadowed by the total and net carbs and insulin spike they cause. So unfortunately the answer to the question “are potatoes keto” is still no!
How many carbs in a medium sized potato?
A medium-sized potato, typically about 150 grams, contains about 25 grams of net carbohydrates. While potatoes are delicious and versatile, they are relatively high in carbohydrates.
If you are following a low carb or keto diet and want to increase your ketone body levels it is best to enjoy them with extreme caution. This means savoring the flavors without exceeding your daily carb limit.
How much fat is in a medium-sized potato?
In the same medium-sized potato you will find a tiny amount of fatty acids, about 0.2 grams. Potatoes are predominantly a carbohydrate-rich food and their fat content is quite low.
How much protein in a medium sized potato?
A medium-sized potato provides about 2 grams of protein. Although potatoes are not a primary source of protein, they contribute a small amount to your daily intake.
How Much Potato Can You Eat on a Keto Diet?
On a ketogenic diet it is best to avoid potatoes. They are relatively high in carbs, so even a small portion can mean you exceed your daily carb limit.
Choose low-carb alternatives like cauliflower or green beans if you’re looking for potato substitutes. Staying away from potatoes will help you maintain ketosis and reach your dietary goals more effectively.
The perfect potato substitutes and how to cook them
Keto diets often lead us to look for potato substitutes. We crave the comfort of mashed potatoes, but they’re too high in carbs.
Do not be afraid. There are low-carb alternatives that mimic the starchy potato food.
Cauliflower
Cauliflower is keto friendly and a fantastic low carb alternative. It’s so versatile that you can use it to replace regular potatoes in many dishes.
Discover a keto twist on a classic favorite with our Cauliflower Mashed Potatoes! Creamy, comforting and low carb, it’s a must try for any keto enthusiast.
Mash up some cauliflower as a keto mashed potato substitute – just add cream and cheddar cheese to give it an even more delicious twist.
Celery root
Another excellent choice is celeriac. It has fewer carbs than sweet potatoes but offers a similar flavor profile when cooked properly.
Green beans
If you like green beans, they also make great chips or scalloped “potatoes” on your keto diet food list.
Here’s a keto-friendly version of traditional green bean casserole in this delicious low-carb recipe.
Turnips
Turnips offer an earthy flavor that works surprisingly well in this keto Tuscan soup recipe.
Spinach
Finally, upgrade your keto dinner with our Chicken Florentine recipe! Creamy, tender chicken meets spinach and a delicious sauce for a restaurant-quality, home-cooked meal.
Remember though: Although these vegetables have a lower carb count than regular potatoes, always monitor your daily intake as part of your overall eating plan. You don’t want to eat too many high-carb foods on this diet if your goal is weight loss.
So explore these options the next time you feel the need for something potato-like in texture and taste during dinner.
More tips and tricks
Consider these simple friends: Embrace spaghetti squash as a pasta substitute by scraping off its spaghetti-like strands.
Radishes, when roasted or sautéed, mimic the texture of boiled potatoes. Experiment with squash, eggplant, or avocado for various dishes.
And kale leaves can be a keto-friendly wrap, keeping your meals exciting and carb-conscious. Enjoy the variety!
Frequently asked questions about Are Potatoes Keto
Can you eat potatoes on a keto diet?
Potatoes, rich in carbohydrates, do not fit well with the low-carb principles of a ketogenic diet. So they’re usually off-limits.
Which potato is keto friendly?
No potato variety is truly keto-friendly due to their high carbohydrate content. But if you really want to indulge, choose smaller portions or opt for low-carb alternatives like turnips or cauliflower.
Which type of potato has the fewest carbohydrates?
The Carisma variety contains fewer carbohydrates than most other types. However, its total carbohydrates are too high to be considered keto-friendly.
Is rice okay on a ketogenic diet?
Rice is not great for a strict ketogenic eating plan because it is high in carbohydrates that can interrupt the ketosis process. Alternatively, use cauliflower rice.
Are potatoes keto? Conclusion
Potatoes contain a high carbohydrate content which does not fit well with the ketogenic diet.
But don’t despair! You’ve learned that there are a number of keto potato alternatives waiting to be discovered. From mashed cauliflower to crunchy turnip fries, your plate will never feel empty.
Now you know how changes in your eating plan can affect your blood sugar levels and the role carbohydrates play in this change. Your understanding is improved as to why some foods help you burn fat while others may slow down your weight loss efforts.
Although the path may seem difficult, remember that you have support. The path to better health is paved with delicious alternatives ready for you to explore!
Written by
Matt Gaedke
Matt is a former college basketball player turned software engineer who discovered his passion for health and nutrition after eliminating sugar from his diet in 2016. That year he founded KetoConnect with Megha to share their ketogenic lifestyle through recipes, videos and educational content. Matt is always looking to grow and try new things, a passion he shares with his wife and two amazing children.
Expert fact-checker
Marina Reluskoska
Marina is a licensed nutritionist with a passionate specialization in food laws and dedication to creating healthier lives. Beyond her professional path, she finds joy in creating culinary creations, embracing an active lifestyle, and cultivating quality moments with friends. In both food and life, she believes balance is the key to cultivating well-being.
