The ketogenic (keto) diet has become incredibly popular in recent years as a way to lose weight and improve health. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which has been shown to have many benefits. However, since potatoes are a starchy vegetable high in carbs, they are typically avoided on the keto diet. This article will take an in-depth look at whether you can eat potatoes on keto, discuss the health impacts, provide substitutes, and offer tips for fitting them into a ketogenic lifestyle.
Are Potatoes Keto-Friendly?
The keto diet typically limits carbs to 50 grams per day, though some variations allow up to 100 grams per day. Potatoes are relatively high in carbs. One medium boiled or baked potato with skin contains:
| Nutrient | Amount |
|---|---|
| Calories | 161 |
| Carbs | 37 grams |
| Fiber | 4 grams |
| Net carbs | 33 grams |
As you can see, one medium potato provides over half of the daily carb allowance on a standard keto diet. For this reason, regular potatoes are generally avoided. There are, however, some lower carb varieties like baby potatoes that may fit into keto diets in moderation.
Low-Carb Potato Alternatives
While regular potatoes don’t fit into keto, there are some great substitutions to still enjoy potato flavors and textures on a low-carb diet:
- Cauliflower – Cauliflower can be riced, mashed, or baked into fritters to mimic potatoes.
- Radishes – Radishes have a similar taste and texture when roasted or mashed.
- Jicama – Sliced or cut like fries, this veggie makes crispy baked “French fries.”
- Rutabaga – Try mashed rutabaga in place of mashed potatoes.
- Turnips – Substitute turnip fries for potato fries.
- Zucchini – Spiralized zucchini noodles have a similar texture to pasta.
These low-carb swaps provide the same comfort food feels without kicking you out of ketosis.
Health Impacts of Potatoes on Keto
So what happens if you do eat potatoes on a keto diet? Can they fit into keto in moderation? Let’s take a look at the potential impacts.
Effects on Ketosis
The main reason to avoid potatoes on keto is that their high carb count can quickly take you out of ketosis. Consuming too many carbs causes your body to burn carbs for energy rather than fats and enter a glycolytic metabolic state.
Studies show that most people need to keep net carbs under 50 grams per day to stay in ketosis, though the threshold varies by individual. Even a medium potato could use up most of that allowance in one serving.
Eating extra carbs once in a while likely won’t kick you out of ketosis permanently. However, regularly going over your limits will prevent you from becoming fat-adapted.
Blood Sugar and Insulin
In addition to disrupting ketosis, potatoes are high on the glycemic index, meaning they cause rapid spikes in blood sugar. This triggers a rush of insulin to remove sugar from the bloodstream and store it as glycogen or fat.
These blood sugar crashes and insulin spikes can lead to increased hunger, cravings, and other issues like reactive hypoglycemia. Therefore, those with insulin resistance need to be particularly cautious about high-carb foods like potatoes.
Nutrient Density
Potatoes certainly provide some beneficial nutrients like vitamin C, potassium, vitamin B6 and fiber. However, they lack other vitamins and minerals like vitamins A, D, E and K that are abundant in leafy greens and other keto veggies.
Compared to green veggies, potatoes are relatively low in nutrients for the amount of carbs they contain. Prioritizing more nutrient-dense foods can improve the overall micronutrient content of your keto diet.
Weight Loss
One of the main benefits of keto is quick weight loss, especially in the first few weeks as glycogen stores are depleted and water weight is flushed. Consuming high-carb foods like potatoes may slow progress on the scale.
However, potatoes don’t inherently cause weight gain. It comes down to total calories and other factors like insulin resistance. Some can fit potatoes into keto and still lose weight by restricting other carbs and calories. But most seem to lose best when sticking to low-carb foods only.
Tips for Incorporating Potatoes into Keto
Generally potatoes are best avoided on keto, especially if weight loss is a primary goal. But if you really want to incorporate some potato dishes, here are a few tips:
Watch Portions
Limit portion sizes to a few small potatoes or a half cup serving. This can help keep carbs in check so they don’t knock you out of ketosis.
Measure accurately with a food scale and track the carbs and calories to stay within your macros. Be sure to account for any toppings like butter, cheese or sour cream as well.
Try a Cyclical Ketogenic Diet
Some follow a cyclical ketogenic diet that involves periods of higher carb eating. You follow standard keto most days but incorporate a “carb refeed” every 7-10 days.
On refeed days, you can enjoy higher carb foods like potatoes while replenishing glycogen. Just don’t overdo it on the carbs and return to under 50 grams the next day. This helps regulate hormones while still achieving the benefits of ketosis most of the time.
Save Them for Special Occasions
Rather than regularly eating potatoes, save them for occasional treats on special occasions like holidays, vacations, birthdays or weekends.
A single higher carb meal or cheat day won’t drastically ruin progress as long as you get right back into ketosis after. Just don’t let it turn into an excuse for frequent carb binges.
Prioritize Pre-Workout
Some athletes incorporate carbs strategically around workouts on keto diets. Consuming 15-30 grams of carbs 30-60 minutes pre-workout can provide energy for intense training while still maintaining ketosis most of the time.
If you choose to eat potatoes before workouts, measure a smaller portion and be sure to account for them in your daily totals. Sweet potatoes or yams may be a better choice than white potatoes for pre-workout carbs.
The Bottom Line
Potatoes are generally avoided on ketogenic diets due to their high carbohydrate content. Just one medium potato could use up most of your daily carb allowance. Occasionally incorporating small portions is possible but may slow weight loss.
For best results, substitute lower carb veggies like cauliflower, radishes or zucchini noodles. Focus on more nutrient-dense options to maximize vitamins, minerals and phytonutrients. Limit high-carb treats to occasional cheat meals or strategic workout carbs if desired.
With some caution and planning, potatoes can be included in moderation in keto diets. But for most people, avoiding regular potatoes or high-carb tubers leads to better success long-term on keto.