You can take potatoes on a low-carb diet but in small moderated amounts. However, they should not be eaten during the early weeks of the diet. Roasted potatoes have become the favorite snack food for many weight loss clients and it has proven to be successful.
The low-carb diet limits the intake of carbohydrates like those obtained from fruits, starchy vegetables, and cereals and replaces them with those foods high in fats and proteins.
When the intake of carbs is reduced, the body enters a metabolic state called ketosis. Since there are no circulating blood sugars from the carbohydrates, the body utilizes the store’s fats and breaks them down into ketone bodies for energy.
In most cases, this diet is used by people who want to lose weight and is very beneficial to the body by lowering the risk of acquiring type 2 diabetes and metabolic syndrome.
When you are on a keto diet, you are expected to take less than 20 grams of carbohydrates in a day. This makes potatoes not keto-friendly. A moderately low-carb diet such as Atkins permits 50 grams to 70 grams per day. Atkins allows the intake of potatoes and sweet potatoes with butter.
Butter adds fats that reduce and derails the increase in blood sugar level from the consumed potatoes. When on this kind of diet, you can take potatoes once per week and you will still achieve the reduced weight you want.
CAN YOU EAT MASHED POTATOES ON A LOW-CARB DIET?
Potatoes are generally the preferred healthy carbohydrate and starchy vegetable by many people. They are low in calories, high in fiber which includes the peel, and have minerals and vitamins. Mashed potatoes are not suitable for a low-carb diet, as they contain high amounts of carbs that will kick you out of ketosis.
Just like any other potatoes, mashed potatoes are great to add to your diet. Plain mashed potatoes have 2 milligrams of cholesterol, 1 gram of dietary fiber, 2 grams of total sugar, and 11 grams of carbohydrates. Mashed potatoes give your body a great source of potassium which amounts to 622 milligrams per serving.
Generally, mashed potatoes still have a lot of carbs and they can be your downfall when on this kind of diet and need to shed some weight. Consider going for alternative root vegetables like cauliflower, carrots, celery root, daikon, rutabaga, turnips, and butternut squash.
CAN YOU HAVE BAKED POTATO ON LOW-CARB?
Potatoes are considered to be a healthy carb. They are very high in fiber when the skin is added, minerals, vitamins, and low in calories.
A wide range of potato varieties has a high glycemic index with a medium-size baked russet potato having starch of about 31 grams. A medium baked potato weighing 173 grams with the skin and no toppings or added salt has 4 grams of fiber and 37 grams of carbohydrates with a net carb of 33 grams.
You need to limit your net carb intake to between 20 grams to 30 grams daily to stay in ketosis. You can also calculate your daily carb requirement to know the exact amount of carbs you need to take so that you don’t go overboard.
A baked potato has macronutrients that are the opposite of what a low-carb diet needs since it has high carbs and low fats. A baked potato is a minimally processed carbohydrate but is not fit for the low-carb diet.
WHICH KIND OF POTATO HAS THE LEAST CARBS?
Potatoes are a starchy root vegetable that contains a high carbohydrate content. Potatoes are very much ideal for energetic people like those who engage in strength exercise to either lose weight, gain muscles or maintain their weight. It is important to manage the portions you take so as you don’t go beyond the recommended calorie intake per day.
Most potato varieties contain a high glycemic index. When rating the different potatoes, those rated as high have a glycemic index of above 70, the medium has a glycemic index of 56-69, and the low has a glycemic index of 55 or less. The glycemic ratings given to different potato varieties depend on how they impact the levels of blood sugar.
Potatoes like the russet baked potato have a glycemic index of 111, the boiled white potato has an average glycemic index of 82, instant mashed potatoes have a glycemic index of 87 and sweet potatoes have a glycemic index of 70.
Some of the potatoes with low carbs include the Carisma potato which is grown from seeds sourced from the Netherlands and the potato is not genetically modified. The Carisma potato has 70 calories and 15 grams of carbs. A red potato is also a good option.
In addition, if you care a lot about carbohydrates and feel like taking potatoes, then a Hawaiian mountain yam is a good option. A serving of Hawaiian mountain yam has a total of 20 grams fewer carbohydrates than a serving of regular potatoes.
SUMMARY
Just because you want to lose weight and watch your insulin and blood level does not mean that you have to miss out on your favorite healthy carb. The most important thing is that you just watch and control the number of carbs you take in daily.
Generally, potatoes have a high amount of starch and are considered a healthy carb. If you have other underlying conditions like diabetes and need to take potatoes, you can consider potato alternatives that have low carbs and will still give you the nutrients you need.
Some of the potato alternatives include zucchini, cauliflower, butternut squash, turnips, celeriac, carrots, red radish, and daikon radish. You must calculate the daily carb requirement you need to avoid going overboard.
Therefore, it is very important for one to know what they want to achieve when on the low-carb diet and if they can be moderate and consistent in taking the recommended small portions of the different potato varieties. Some potatoes like mashed can be combined with butter and syrup to be fat dominant which will reduce their carb content.
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