What Potato Does Not Raise Blood Sugar?

Introduction

Potatoes are a dietary staple across the globe, but they often receive criticism for their potential to spike blood sugar levels. For people managing diabetes or prediabetes, this raises the question: What potato does not raise blood sugar? While potatoes typically contain a high amount of carbohydrates, certain types and preparation methods can significantly lower their glycemic impact. This article explores which potatoes are the most blood sugar-friendly and how to prepare them to improve glucose management.

Healthline explains that potatoes like the Carisma variety have a glycemic index (GI) as low as 53, making them an excellent choice for managing blood sugar. Similarly, EatingWell notes that boiled, roasted, or cooled potatoes work well in a balanced diet when paired with other low-GI foods.

Understanding Blood Sugar and Potatoes

To understand how potatoes affect blood sugar, you must first consider their carbohydrate content. The body quickly digests these carbohydrates, converting them into glucose. This process causes a rise in blood sugar levels, but the impact varies depending on the type of potato and how you prepare it.

Key Factors That Influence Blood Sugar Levels:

• Glycemic Index (GI): Measures how quickly a food raises blood glucose. High-GI foods lead to faster spikes.
• Glycemic Load (GL): Combines GI with portion size for a more accurate blood sugar impact.
• Resistant Starch: Some potatoes develop resistant starch when you cool them after cooking. This starch slows glucose release.

Low-Glycemic Potatoes: Best Options

For those looking to manage blood sugar levels or reduce spikes in glucose, choosing low-glycemic index (GI) potatoes is essential. While traditional starchy potatoes, like Russet potatoes, have a high GI (above 85), certain varieties naturally contain less starch, leading to slower digestion and a more gradual rise in blood sugar.

Below are some of the best low-GI potato options, along with tips on how to prepare them for optimal blood sugar control.

1. Carisma Potatoes – The Best Low-Glycemic Choice

GI: 53 (low)
Why It’s a Good Choice:

• Lower in starch, reducing the risk of glucose spikes.
• Provides a slow, steady release of energy, making it ideal for people with diabetes or prediabetes.
• Maintains a light, creamy texture, perfect for boiling, steaming, or roasting.

Best Cooking Methods:

• Boiling or steaming is the best way to preserve the low GI.
• Roasting can be an option if done without excessive oil.
• Avoid frying, as it increases the glycemic load due to oil absorption.

✅ Best For: Mashed potatoes, potato salads, and side dishes with herbs and butter.

2. Nicola Potatoes – A Medium-Low GI Option

GI: Medium-Low (around 58-65)
Why It’s a Good Choice:

• Naturally waxy and firm, with less starch than starchy potatoes.
• Holds its shape even after cooking, making it perfect for salads and roasting.
• Provides more fiber than Russet potatoes, which helps with digestion and blood sugar balance.

Best Cooking Methods:

• Steaming or boiling keeps the GI lower.
• Roasting with olive oil is another good option to enhance flavor while keeping a moderate GI.
• Avoid mashing, as breaking down the potato increases starch availability and raises the glycemic index.

✅ Best For: Potato salads, oven-roasted potato wedges, and soups.

3. Waxy Potatoes (e.g., Red, Fingerling) – Slower Digestion, Better Blood Sugar Control

GI: Lower than starchy potato varieties (typically 55-65 depending on preparation).
Why They’re a Good Choice:

• Waxy potatoes, like Red Potatoes, New Potatoes, and Fingerlings, contain less amylopectin, the starch responsible for rapid digestion.
• They have a firmer, denser texture, meaning they take longer to break down, resulting in slower glucose absorption.
• Rich in fiber, antioxidants, and vitamin C, supporting overall health and digestion.

Best Cooking Methods:

• Boiling or steaming keeps the GI at its lowest.
• Roasting with the skin on helps retain fiber, slowing down digestion.
• Avoid overcooking or frying, as this increases starch breakdown and raises the GI.

✅ Best For: Roasted garlic potatoes, vegetable medleys, and cold potato salads.

Sweet Potatoes vs. Regular Potatoes

When it comes to potatoes vs. sweet potatoes, many people assume that sweet potatoes are the healthier option, but the comparison is more nuanced. While both varieties offer valuable nutrients, their glycemic index (GI), fiber content, and vitamin profiles differ significantly. Understanding these differences can help you make the best choice based on your dietary needs, blood sugar concerns, and overall health goals.

1. Glycemic Index (GI) Comparison – How They Affect Blood Sugar

What is the Glycemic Index?

The GI measures how quickly a food raises blood sugar levels. Foods with a higher GI cause faster spikes, while those with a lower GI allow for steadier glucose absorption.

GI of Sweet Potatoes: 44-61

• Boiled sweet potatoes have a low GI (44-50), making them a better option for blood sugar control.
• Baked or roasted sweet potatoes have a moderate GI (59-61) because heat breaks down the starches, making them easier to digest.

GI of Regular Potatoes: 78-111

• Russet potatoes have a very high GI (85-111), meaning they can spike blood sugar levels quickly.
• Waxy potatoes (like Red or Fingerling) have a moderate GI (55-70), making them slightly better for glucose control.

✅ Winner: Sweet potatoes, especially when boiled, have a lower glycemic impact, making them a better choice for diabetics, weight management, and long-lasting energy.

2. Nutritional Benefits – Which One is More Nutritious?

While both sweet potatoes and regular potatoes provide essential nutrients, sweet potatoes stand out due to their higher fiber and antioxidant content.

Fiber Content:

• Sweet potatoes contain 4g of fiber per cup, which slows digestion and improves gut health.
• Regular potatoes have 2g of fiber per cup, which is lower, but still beneficial.

Antioxidants & Vitamins:

• Sweet potatoes are rich in beta-carotene (Vitamin A), which supports eye health and immune function.
• They also contain higher levels of Vitamin C, which boosts collagen production and immunity.
• Regular potatoes have more potassium, which helps regulate blood pressure and muscle function.

✅ Winner: Sweet potatoes have more fiber, antioxidants, and Vitamin A, making them a better choice for overall health.

3. Best Uses – How to Maximize Nutritional Benefits

How You Cook Them Matters!

• Boiled sweet potatoes have the lowest GI and retain the most fiber.
• Baked sweet potatoes taste sweeter but have a higher GI due to caramelization.
• Mashed or fried regular potatoes have a very high GI and should be avoided for blood sugar control.
• Roasted waxy potatoes (like Red or Yukon Gold) have a moderate GI, making them a better option than Russet potatoes.

✅ Best Cooking Method: Boiling sweet potatoes is the best choice for preserving fiber and keeping blood sugar levels stable.

When choosing between the two, sweet potatoes often win for blood sugar control and added nutrients.

How Preparation Methods Impact Blood Sugar

The way you cook potatoes can significantly affect their glycemic index (GI) and how they impact blood sugar levels. Certain cooking methods increase starch breakdown, leading to faster glucose absorption, while others preserve resistant starch, which helps slow digestion and minimizes blood sugar spikes.

Here’s how different cooking techniques impact the glycemic response of potatoes and the best ways to prepare them for better blood sugar control.

1. Boiling – The Best Low-GI Option

Why It’s Good for Blood Sugar:

• Boiling helps preserve resistant starch, which slows digestion and prevents rapid glucose spikes.
• Boiled potatoes tend to have a lower GI (50-65) compared to fried or baked potatoes.
• Keeping the skin on while boiling retains more fiber, further slowing carbohydrate absorption.

How to Do It Right:

• Boil potatoes with the skin on and avoid overcooking.
• Let them cool before eating to maximize resistant starch (more on that below).
• Pair with healthy fats (butter, olive oil) or protein to further reduce blood sugar spikes.

✅ Best Choice For: Diabetics, weight management, and those looking to stabilize energy levels.

2. Cooling – Increasing Resistant Starch for a Lower GI

Why Cooling Helps:

• Cooling cooked potatoes after boiling or steaming changes some of the digestible starch into resistant starch, which functions more like fiber.
• Resistant starch slows digestion, leading to lower insulin and blood sugar spikes.
• Even reheating the cooled potatoes does not remove resistant starch, making it a great meal-prep strategy for keeping GI lower.

How to Do It Right:

• Boil or steam potatoes, then refrigerate them for at least 12 hours.
• Enjoy cold (in a salad) or reheated, as resistant starch remains intact.
• Add vinegar or lemon juice for extra blood sugar stabilization.

✅ Best Choice For: Making potato salad, meal-prepped side dishes, and keeping blood sugar levels steady.

3. Roasting – Moderately High GI but Can Be Optimized

Why Roasting Increases GI:

• Roasting breaks down starch more than boiling, making it easier to digest and absorb, which raises blood sugar more quickly.
• If roasted at high temperatures, the starch becomes more available for rapid digestion, leading to higher glucose spikes.

How to Reduce Its Impact:

• Roast at a lower temperature (350°F/175°C) to minimize starch breakdown.
• Leave the skin on to retain fiber and slow digestion.
• Roast with healthy fats like olive oil, which helps slow glucose absorption.
• Combine with proteins like grilled chicken or salmon to stabilize blood sugar.

✅ Best Choice For: Enjoying crispy potatoes without extreme blood sugar spikes.

4. Frying – The Worst Choice for Blood Sugar Control

Why Fried Potatoes Have the Highest GI:

• Frying breaks down starches into simple sugars, making them digest rapidly.
• Fried potatoes (like French fries and hash browns) have a GI of 85-111, causing major blood sugar spikes.
• The added fat from frying (often unhealthy oils) increases calorie intake without providing nutritional benefits.

How to Reduce Its Impact (If You Must Fry):

• Use healthier oils like avocado or coconut oil instead of vegetable oils.
• Pair with fiber, protein, or vinegar-based dips to slow digestion.
• Air fry instead of deep frying, using minimal oil to reduce calorie density.

✅ Best Choice For: Avoiding altogether or occasional indulgence in moderation.

Practical Tips for Including Potatoes in a Low-GI Diet

You can enjoy potatoes without spiking blood sugar levels by following these strategies:

• Control Portions: Limit servings to 1/2 to 1 cup to manage carbohydrate intake.
• Pair with Protein and Fiber: Add chicken, beans, or leafy greens to your meal to slow glucose absorption.
• Choose Low-GI Varieties: Opt for Carisma, Nicola, or red potatoes instead of high-starch options like Russet.
• Cook and Cool: Allow boiled potatoes to cool before eating to increase resistant starch.

FAQs

What are the best potatoes for blood sugar control?

Carisma and Nicola potatoes, along with red or fingerling varieties, offer the best options.

Are sweet potatoes always better than regular potatoes?

Not always. Preparation and portion size play significant roles, but sweet potatoes generally have a lower GI.

How does resistant starch affect blood sugar?

Resistant starch slows digestion and leads to a steadier glucose release.

Should diabetics avoid potatoes altogether?

No, diabetics can include potatoes in moderation when following proper portion control and preparation methods.

Conclusion

so What Potato Does Not Raise Blood Sugar? Although potatoes often receive criticism for their impact on blood sugar, certain varieties like Carisma, Nicola, and red potatoes, along with sweet potatoes, provide better choices for glucose management.

Additionally, preparation methods such as boiling and cooling can significantly reduce their glycemic impact. By practicing portion control and pairing potatoes with other low-GI foods, you can enjoy them as part of a healthy and balanced diet.