Generally, potatoes are a healthy carb, they have high fiber content, vitamins, and minerals. A small-sized potato has 130 calories. A 100-gram serving of cooked sweet potatoes contains 77 calories.
Potatoes come in a wide range of varieties. They are affordable starchy root vegetables and a staple food in many households. They can be prepared in many ways; fried, boiled, baked, mashed, and roasted.
It is important to note that deep-frying potatoes in oil drastically increases their calorie content. If taken in large amounts, then you will get out of ketosis. Potatoes also have a high glycemic index, which has been associated with increased risks of diabetes in a study conducted on women according to WebMD
The high carb content found in potatoes per serving makes them not keto-friendly despite them not having any gluten.
CAN I EAT A BAKED POTATO ON THE KETO DIET?
A medium-baked potato has the same number of carbs as a raw potato. Most baked potatoes come with toppings that are higher in carbs when compared to the potato itself. A baked potato contains 19.19 grams of net carbs per 100 grams serving.
If you eat potatoes for carbs while on keto, ensure that you limit your carb intake between 20 grams to 30 grams in a day to remain in ketosis.
The ideal macronutrients needed for keto are 5% to 10% carbs, 20% to 25% proteins, and 70% fats.
When you look at the baked potato, it is minimally processed with both low fats and high carbs which is the opposite of the macronutrients recommended by the keto diet. Ensure that before eating any foods on the keto diet, you know the ingredients and other nutritional facts such as the macronutrient split.
HOW MANY POTATOES CAN I EAT ON KETO?
A medium-sized potato has about 35 grams of net carbs which is over the keto recommended daily carb limit of 20 grams to 30 grams of net carbs per day. In addition, the potato has a high glycemic index, hence not allowed in the keto diet.
If you however still want to eat potatoes and don’t mind stalling your weight loss progress or getting out of ketosis. You can eat potatoes in very small portions with less than 20 grams of carbs.
CAN YOU EAT A SMALL NUMBER OF POTATOES ON KETO?
The keto diet focuses on the intake of your macronutrients to 70% fats, 5% carbohydrates, and 25% proteins. The 5% of carbs allowed on a keto diet should not go beyond 20 grams per day. Potatoes are among the food-restricted on the keto diet due to their high carb content. However, you can eat small portions of potatoes on keto as long as you do not go past the daily carb amount recommended.
Also, the potatoes can be prepared in ways that make them more keto-friendly like the keto roast potato and mashed keto potato.
CAN I EAT POTATO ONCE A WEEK ON KETO?
If you are on keto and you want to cut weight and manage your blood sugar, you need to moderate the intake of potatoes to very small portions. It is okay to have a treat of potatoes once a week but should be taken in controlled portions. Provided you remain in ketosis you will still lose weight.
CAN YOU EAT POTATOES ON LAZY KETO?
The lazy keto diet involves limiting your carbohydrate intake to not more than 20 grams in a day without monitoring the other macronutrients, fats, and proteins intake. This variation of the keto diet has also been utilized successfully by some people to lose weight.
Potatoes are restricted from the lazy keto diet due to their high carb content. If you have to include them in the diet, ensure that you take that in the recommended portions to avoid getting out of ketosis.
WILL A POTATO KICK YOU OUT OF KETOSIS?
Ketosis is a metabolic state attained by limiting the intake of carbohydrates. The body normally utilizes glucose as fuel for energy. While on keto since carbohydrates that give the body sugars (glucose) are restricted, the body switches to burning fats, and energy obtained from foods is converted into ketones.
Potatoes are rich in carbs. If you take more than 50 grams of potatoes daily while on the keto diet, since carbs are the preferred energy source for the body, the glucose obtained will be utilized first over ketone bodies. Which is the main fuel source during ketosis. This will definitely remove you from ketosis.
ARE ANY POTATOES KETO-FRIENDLY?
All potatoes have a high carb content which cuts across all the potato varieties. It is not advisable to eat any kind of potato on the keto diet. The carbs are very high to eat while on the strict traditional keto diet.
WHAT KIND OF POTATOES CAN I EAT ON KETO?
To sustain a healthy diet while on keto, instead of taking the high carb potatoes like the sweet potatoes which are considered a better option for carbs, go for alternatives like rutabaga, turnip, celery, or cauliflower.
White potatoes also contain high carbs and can be utilized in making a variety of potato recipes that will not raise your blood sugar. The keto roast potato, and Carisma with 70 calories and 15 grams of carbs, are also a great option to take while on a keto diet.
SUMMARY
The keto diet allows the intake of foods with high fats and low carbs. Potato is a root vegetable that has high carbs and a high glycemic index making it to be restricted from the keto diet. If potatoes are eaten in large amounts and without moderation, then they will kick the body out of ketosis.
Potatoes like the keto roasted potatoes and keto mashed potatoes have a low number of carbs and are keto-friendly. The lazy keto diet is ideal for people who want to lose weight but find the traditional keto diet too difficult to follow.
Generally, potatoes are not keto-friendly but, if you have to take them, ensure that they are taken in very small servings so as not to go above the recommended 20 grams to 30 grams daily carb limit.
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