Potato salad is a popular summertime food made from potatoes, mayonnaise or salad dressing, and various other ingredients like eggs, onions, celery, relish, and herbs. Many people enjoy potato salad’s cool, creamy taste at picnics, barbecues, and other warm weather gatherings. However, if you have diabetes or prediabetes, you may wonder if the carbs in potato salad will cause a spike in your blood sugar levels. Understanding the effect potato salad has on blood sugar can help you enjoy this classic side dish without derailing your blood sugar control.
The carbohydrates in potato salad
Potatoes are starchy vegetables that contain a moderate amount of digestible carbohydrates. A standard 3.5 ounce (100 gram) boiled potato has about 19 grams of net carbs, largely in the form of starch. Starch breaks down into glucose during digestion, which causes an increase in blood sugar. The actual blood sugar rise depends on the glycemic index of the potato – a measure of how quickly blood sugar rises after eating a carbohydrate food.
Boiled new potatoes have a lower glycemic index than russet or red potatoes, meaning they cause a more gradual blood sugar rise. However, when potatoes are cooled after cooking and turned into potato salad, the starch changes into resistant starch. This indigestible type of starch doesn’t spike blood sugar as much as the starch in warm potatoes.
In addition to potatoes, potato salad contains other potential blood sugar-raising ingredients like:
- Mayonnaise or salad dressing – These creamy additions are mostly fat with little carbs, unless sweetened.
- Eggs – Contain minimal carbs and protein.
- Onions and celery – Low carb non-starchy vegetables.
- Relish – Relish often contains sugar as one of the main ingredients.
- Herbs – Fresh or dried herbs like parsley, dill, mustard, etc have almost no effect on blood sugar.
The exact carb count of potato salad varies by recipe based on the type and amount of each ingredient. A typical 1 cup serving of potato salad could have around 30-50 grams of total carbs. After accounting for 6-8 grams of fiber, the net digestible carbs would be around 22-42 grams per cup.
Potato salad’s glycemic index
The glycemic index (GI) is a measurement of how foods affect blood sugar. It ranges from 0 to 100, with pure glucose having a GI of 100. Foods are considered:
- Low GI – Under 55
- Medium GI – 56-69
- High GI – 70 and over
Foods with a lower GI cause a slower, more gradual rise in blood sugar compared to high GI foods. Potato salad made with cooled, resistant starch potatoes would be expected to have a lower GI than warm, freshly boiled potatoes.
According to the University of Sydney’s GI database, the GI values for different types of potato salad are:
| Type of Potato Salad | GI Value |
|---|---|
| German potato salad (with vinegar) | 64 (medium GI) |
| American potato salad (with mayo) | 70 (high GI) |
This data indicates that the GI of potato salad can vary from medium to high depending on the recipe. Vinegar-based versions may produce a milder blood sugar response compared to mayonnaise-based potato salads. However, the GI doesn’t tell the whole story.
Factors that affect potato salad’s impact on blood sugar
The actual effect of potato salad on your blood sugar depends on several factors beyond just the GI value:
The amount of carbs in your serving
The GI reflects the quality of the carbs, but the quantity you eat matters too. Eating a very large serving of even a low GI food can make your blood sugar rise due to the total carb amount.
What else you eat
Potato salad’s blood sugar impact depends on the other foods you pair it with. Eating it with meat or non-starchy vegetables can blunt the carb effect versus eating it alone or with other high carb foods.
Your individual carb tolerance
How many carbs you can eat without spiking your blood sugar varies by individual. Someone with prediabetes or diabetes may see higher blood sugar from a medium carb serving than someone without.
Medications and insulin response
If you take diabetes medication or insulin with meals, the medication dosage can help manage the blood sugar rise from carb foods like potato salad.
Preparation method
Using new potatoes or chilling the salad longer to increase resistant starch content can lower its GI. Adding sugar, sweet dressings, or high GI ingredients like white bread could increase it.
Tips for enjoying potato salad with diabetes or prediabetes
If you have diabetes or prediabetes, you can still fit potato salad into your diet in moderation. Here are some tips to enjoy it without spiking your blood sugar levels:
- Choose new potato, red skin, or other lower GI potato varieties
- Use a vinegar-based dressing instead of mayonnaise
- Skip added sugars or sweet relishes
- Portion control – stick to 1/2 cup or less per serving
- Avoid piling it high on your plate
- Eat it alongside protein and non-starchy veggies
- Check your blood sugar 1-2 hours after eating to see your individual response
Potato salad can be part of a diabetes-friendly diet when eaten in moderation. Focus on balanced blood sugar-friendly meals, regular activity, and other healthy habits for your best blood sugar control.
The bottom line
Does potato salad raise blood sugar? Potato salad can cause a rise in blood sugar due to its carbohydrate content. However, leftover chilled potato salad often has a lower glycemic index than warm boiled potatoes. The actual effect on blood sugar depends on the recipe, portion size, and what else you eat with it. By practicing portion control and smart pairing, people with diabetes or prediabetes can often enjoy reasonable amounts of potato salad without spiking blood sugar levels.