Category: Low Carb

Category: Low Carb

Carbs in Potatoes: Mashed, Fried, Baked, or Boiled?

Contents

Is there a potato that someone does not like? Mashed, fried, baked, or boiled — potatoes are a delicacy!

This veggie is really great not only because it is tasty but also because you can make all sorts of potato dishes out of it. 

However, even though they are versatile, filling, and so delicious, are they good for Keto dieters?

Are these lovely veggies actually good for you?

Let’s take a look at all the important aspects and ways potatoes can be made. Let’s count carbs in potatoes and see if we have low-carb potatoes. We will also cover a few different types of potatoes.

Buckle down and enjoy.

Chapter 1:

Potatoes and calories they bring

Is there a potato that someone does not like? Mashed, fried, baked, or boiled — potatoes are a delicacy!

This veggie is really great not only because it is tasty but also because you can make all sorts of potato dishes out of it. 

However, even though they are versatile, filling, and so delicious, are they good for Keto dieters?

Are these lovely veggies actually good for you?

Hence, to be fair, potato meals do provide more calories than a plain baked potato. Take a look at the following calorie count:

  • Mashed potatoes (1 cup, with whole milk and butter): 237 kcal.
  • Home fries (1 cup): 359 kcal.
  • Oven-roasted potatoes with olive oil (12 oz): 189 kcal.
  • Kroger southern style potato salad (⅔ cup): 260 kcal.

Bear in mind that the majority of the calories from potatoes of all types come from carbs. To be precise, around 90% of calories in potatoes are from carbs, around 1% from fat, and around 7% from protein.

And, that is what makes potatoes a high-carb food.

Chapter 2:

What is the healthiest potato for you and your keto diet?

Are potatoes bad carbs? 

Are there sugars in potatoes? 

What about potato types?

Let’s take a look at the healthier options when it comes to potatoes.

Bear in mind that we will cover 4 varieties of potatoes:

  1. White potatoes;
  2. Red potatoes;
  3. Russet potatoes;
  4. Sweet potatoes.

Behold, behold, according to nutrient figures, the healthiest potato type is red potato.

We will rank them according to nutrients in the following order:

  1. Red potatoes;
  2. White potatoes;
  3. Russet potatoes;
  4. Sweet potato.

One red potato has 110 calories and it is a great source of potassium and vitamin C. Red potatoes are also rich in vitamin B6 and are fat, sodium, and cholesterol-free.

The sweet potato has the worst vitamin profile, as well as the largest sodium-to-potassium ratio.

A relatively bigger sodium-to-potassium ratio provides a worse result.

That’s because sodium possesses hypertensive properties, while potassium (and calcium) possess hypotensive properties.

Too much sodium can be a risk factor for developing hypertension if not balanced out with hypotensive minerals like potassium and calcium.

Hence, the healthiest potatoes have a lower sodium-to-potassium ratio and thus possess more potassium with respect to sodium and results in a lower risk profile for high blood pressure.

Do potatoes have carbs?

A single medium (173g) baked russet potato contains around 40g of carbohydrates. A total of 34g are net carbs and 4g are fiber. A single large potato has twice as much when it comes to carbs.

There are many different potato cultivars, but most are equally high in carbs. Most of the carbs in potato are in the form of complex starch. Fresh potatoes have 20% dry matter, of which 60-80% is, actually, starch.

Furthermore, most of the starch in potatoes is amylopectin, an easy-to-digest starch. Besides digestible starch, potatoes also have minuscule amounts of indigestible starches (fiber).

In general, complex carbs are deemed better than simple carbs when considering the difference in how they affect blood sugar.

But, the human body is quite efficient when it comes to digesting these starches, and these starches will still impact blood glucose significantly. 

The reason behind this is that starches are completely composed of glucose — a simple carb.

Chapter 3:

Nutrition Facts — Potatoes

Nutrients in potatoes should not be ignored.

Potatoes provide fiber, a type of fiber that is indigestible. But, the fiber content of potatoes is negligible at only 4g in a serving. Aside from that, most of the fiber content of potatoes is in the skin.

The skin makes up 1 to 2% of potato weight.

Hence, potatoes are definitely a starchy food, not fibrous food.

On top of that, potatoes are also deemed to be a great source of vitamin C, B complex vitamins, iron, magnesium, potassium, and manganese.

Just like many root vegetables, potatoes are low in fat. The figures show that potatoes have only 22mg of omega-3 fatty acids and 74 mg of omega-6 fatty acids.

The minimal omega-3 fatty acid intake is estimated at around 500 mg to 1000 mg per day.

One medium Russet Potato (173g) - Baked

Calories: 164

Carbs: 38g

Fiber: 4g

Net Carbs: 34g

Fat: 0.22g

Protein: 4.55g

Vitamins

Vitamin A: 17 IU

Vitamin C: 14.4mg

Vitamin K: 3.5mg

Vitamin B6: 0.6mg

Folate: 45mg

Minerals

Calcium: 31mg

Iron: 1.85mg

Magnesium: 52mg

Potassium: 952mg

Chapter 4:

Blood sugar and potatoes

Let’s take a look at the glycemic index (GI) of potatoes. This index ranks a food’s ability to raise blood sugar levels.

The normal standard ranks GI as either low (55 or less), medium (56 to 69), or high (above 70).

Eating foods with a low GI helps manage your blood sugar. However, most types of potatoes have a high glycemic index. For instance, a single baked russet potato can hit a GI of 111. Bear in mind that the average apple has a GI of 38.

Potato types Glycemic index (GI)

  • Baked russet potato: 111
  • Instant mashed potato: 87
  • Boiled white potato: 82
  • Mashed potato: 78
  • Tater tots: 75
  • Purple potatoes: 77
  • Sweet potato: 70
  • French fries: 63
  • Small baked white potato with skin: 50
  • Yam: 54

Should I eat potatoes on a Keto Diet?

It may not be pleasing to hear this, but you should not eat potatoes on a keto diet.

Keto is a low-carb diet. The carb intake is regulated rigorously, it is limited to 20 to 50g per day. Hence, even one medium potato will get you close to the daily carb intake limit.

The biggest problem, however, is that eating one medium potato does not provide enough fiber, vitamins, and minerals. And, this kind of practice puts you at risk of taking in too many carbs.

Even if you are careful with the servings, it just is not worth it.

Chapter 5:

PRO TIP: How to eat potatoes on a keto diet?

If you really love potatoes that much, there might be a solution to your problem.

To get away with eating potatoes, you should try switching to the cyclical keto diet (CKD). This keto diet type follows a standard keto approach for 5 to 6 days of the week.

However, after that, you should do the carb refeed for the remaining 1 or 2 days. During that period where carbs are yours to have, feel free to add potatoes.

You can eat up to 300g of carbohydrates during the refeeding period. Hence, potatoes are back on the menu.

You could also combine potatoes if you are on the targeted keto diet. When you are on a targeted keto diet, you target your carb intake around workouts.

Usually, dieters eat quick-digesting carbs an hour before or after their workouts.

Potatoes are easily digested and they can be included on days when you plan to follow this dietary method.

Potato sizes

Back in the day farmers did not even bother to pick the small potatoes. They believed that smaller potatoes were not worth the trouble. However, times have changed.

Potatoes of all sizes matter.

Potato sizing chart

In general, potatoes sold at grocery stores are:

  • size A potatoes (2.5 inches in diameter)
  • size B potatoes (1.5 to 2.25 inches in diameter)
  • size C potatoes (less than 1.5 inches in diameter); we’ve seen C-sized potatoes described as the smallest ones available.

Now, take a look at potato sizing for smaller potatoes:

  • D   1 ¼” – 1 ½”
  • E   1” – 1”
  • F   ¾” -   1”
  • G   ½” – ¾”
  • H   ¼” – ½”

Key points

  • One medium-sized baked potato has 34g of net carbs, which provides the majority of its calories.
  • Since potatoes are a high-carb food, they're not allowed on a keto diet.
  • You can, however, eat potatoes when following a Cyclical Keto Diet (CKD) or a Targeted Keto Diet (TKD).
  • Keto dieters can use a variety of potato substitutes to replace potatoes in their favorite meals.

Final thoughts

Potatoes are a staple food across the globe. Many recipes were developed to include potatoes as a side or main dish.

However, eating potatoes on a keto diet may not be the wisest idea you could have. Fortunately, you could find potato substitutes that are low-carb and would fit well with your keto diet.

Some veggies that fit the description are cauliflower, kohlrabi, or daikon radish.

We’ll leave this as food for thought.

Keto and Intermittent Fasting? Is it Worth a Shot?

Nowadays it seems like it is quite difficult to go through your social feed without seeing or hearing someone praise benefits of the keto diet. Keto is efficient, it gets your body to burn calories, that’s the general concept of the state of ketosis.

However, there have been some rumors that if you really want to boost the effect, you need to combine keto diet with intermittent fasting.

Adding fasting to the low-carb diet?

Why Eating Cucumber Is Great: Carbs & Other Important Nutritional Info

Did you know that the vast majority of people think that cucumbers belong to vegetables while they are actually fruits?

Did you also know that cucumbers are among the veggies with the lowest net carbs?

Oh yes, this fruit has only 3 grams of net carbs in half a cup of sliced produce. What’s even better is the fact that cucumber is mostly water, it is almost 94% water and the rest of it is carbs and fiber.

How Many Carbs are in Popcorn? Air-popped, Oil-popped or Microwave?

We all love popcorn, don’t we?

It’s one of the healthiest snacks out there, it is a mandatory thing to eat when you are at the movies and it is, therefore, the ultimate movie companion. But, things have changed over time.

Back in the day, no one cared about carbs or fats or anything found in popcorn. Today, we do. It’s important to know exactly what you take into your body because we are what we eat.

But is popcorn fine when you’re on a keto diet?