Glycemic Index of Potatoes

Potatoes are a versatile and nutritious food that can be a healthy part of your diet when prepared thoughtfully. They are rich in essential nutrients like vitamin C, potassium, and B vitamins, which support immune function, heart health, and energy production.

They are also a good source of dietary fiber, especially when eaten with the skin, which aids in digestion and helps maintain a healthy gut. Despite their reputation for being high in carbohydrates, potatoes have a moderate glycemic index when boiled or consumed cold, making them a better choice for blood sugar control than often assumed. Varieties like purple potatoes are packed with antioxidants, offering even greater health benefits. When prepared without excess fat or salt, potatoes can be a wholesome and satisfying addition to a balanced diet.

1. Russet Potato

   • GI: 85–111 (high, depending on preparation)

   • Russet potatoes tend to have one of the highest GIs, especially when baked or mashed.

2. White Potato

   • GI: 70–89 (moderate to high)

   • Boiled white potatoes have a slightly lower GI than baked or fried.

3. Yellow Potato (Yukon Gold)

   • GI: 58–70 (moderate)

   • Boiled Yukon Gold potatoes typically have a GI on the lower end compared to other varieties.

4. Red Potato

   • GI: 55–75 (moderate)

   • Boiled red potatoes generally have a lower GI than baked or roasted red potatoes.

5. Purple Potato

   • GI: 45–55 (low to moderate)

   • Purple potatoes have a lower GI compared to other varieties due to their higher fiber and antioxidant content.

6. Sweet Potato

   • GI: 44–70 (moderate to low)

   • Boiled sweet potatoes have a GI on the lower end, while roasted or baked sweet potatoes have a slightly higher GI.

7. Carisma Potato

   • GI: 53 (low)

   • Carisma potatoes are a specially bred variety with one of the lowest GIs among all potatoes.

8. New Potato (Baby Potato)

   • GI: 58–65 (moderate)

   • Small, waxy potatoes like new potatoes have a lower GI than larger, starchier varieties.

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Potato with the Lowest Glycemic Index

The Carisma potato has the lowest glycemic index (53), making it the best option for those seeking stable blood sugar levels. Purple potatoes also have a relatively low GI (45–55) and provide added benefits from their high antioxidant content.

Tips for Lowering GI in Potatoes

1. Choose boiling over baking or frying. Boiled potatoes generally have a lower GI.

2. Consume them cold or reheated. Allowing potatoes to cool after cooking increases resistant starch, which lowers their GI.

3. Pair with healthy fats or proteins. Adding butter, olive oil, or pairing with lean proteins like chicken can reduce the glycemic response.

~Kimberly

Elite PersonalTrainer

Nutritionist

Senior Fitness Specialist

Hormone Specialist

Naturopathic Practitioner

WellnessForLife.life