Low-carbohydrate dietary plans such as Atkins or paleo have become popular over the past 20 years. These diets promise weight reduction, better blood glucose control, and improved levels of energy — all because they reduce carbohydrates. This trend often places the humble potato at the center of the discussion.
Potatoes are commonly avoided by people trying to reduce carbs. This fear is justified, or not? And more importantly, can potatoes be healthy if one is watching carbohydrate intake? Let’s examine this further.
Understanding Low-Carb Diets
Low-carbohydrates diets reduce carbohydrates in foods such as pasta, rice, bread, sugary snack, and yes, even potatoes. The main idea is that by minimizing carbohydrates, the body must burn fat to produce energy. This helps support weight loss, and can improve metabolic health.
There are different variations:
- Ketogenic food: Limit carbs to around 20-50 grams daily.
- Low-carbohydrate diet: Allows 50 to 100 grams of carbs per day.
- Low-carbohydrate, liberal: Limit of 150 grams per day.
How do potatoes fit into this equation?
Carbohydrates And Potatoes
A medium-sized, white potato (about 150 grams) contains
- Calories: ~110
- Carbohydrates: ~26 grams
- Protein: ~3 grams
- Fat: ~ 0 grams
- Fiber: ~2 grams
In strict keto, this 26g can equal more than 50% of a full day’s carbohydrate limit. That’s why potatoes are excluded from diets with very low carbohydrates. Although potatoes are not allowed in strict low-carb diets or versions, they can be used in moderate and flexible versions.
So, Are Potatoes Healthy?
Are potatoes healthy regardless of their carbohydrate count? If potatoes are eaten whole and unprocessed, they are highly nutritious.
Here’s why:
1. Rich in Nutrients
It is rich in essential vitamins like:
- Vitamin C
- Vitamin B6
- Potassium
- Magnesium
- These nutrients support immune, heart, and nervous function.
2. Natural
They are not a refined food or a processed product. In contrast to white breads or sugary snacks, they are rich in natural fibers and other micronutrients.
3. High Satiety
Potatoes are a great source of energy. According to a study, potatoes rank highly on the index of satiety, meaning they can make you feel fuller and more satisfied.
4. Resistant Starch Benefits
When potatoes are cooked and cooled, they form resistant starch, a type of carbohydrate that behaves more like fiber. Resistant starch feeds gut bacteria that may improve insulin tolerance.
How To Include The Potato In A Lifestyle Low-Carb
While potatoes won’t fit into an ultra-low-carb diet, they will be fine in a low-carb approach that is balanced or cyclical. Here are some helpful tips:
Choose the Right Type
Choose steamed or boiled potato versions over fried versions. Sweet potatoes offer more fiber, beta-carotene, and a slightly lower glycemic rating.
Control Portion Sizes
The nutritional benefits of a smaller serving, such as half a large potato, will still be available without going over your carbohydrate allowance.
Pair with Protein and Fatty Foods
The combination of potatoes and healthy fats such as olive oil and avocado can slow down digestion, preventing blood sugar spikes.
Try Cold Potatoes
Potato salads made from cooled-down, cooked potatoes contain more resistant starch and are less digestible, so they’re better suited for some low-carb diets.
How To Avoid Eating Potatoes On A Diet Low In Carbohydrates
Sometimes potatoes aren’t the best option.
- Strict ketogenic diets
- Diabetic meal plans require tight blood sugar control
- Initial weight loss phases with carb-restricted diets
In such cases, you might want to consider substituting potatoes for vegetables with less carbs like leafy or green vegetables, cauliflower, zucchini and so on.
Conclusion
So, are potatoes healthy? Absolutely. They’re filling, nutrient-rich, and naturally low in saturated fat. Modesty and preparation are key for people following a diet low in carbs. While potatoes might not be the best choice for a low-carb plan such as Keto, they are still a good option to help balance out a diet. In order to eat healthily and nutrient-rich, we need to reconsider potatoes’ place as a carbohydrate.