Can You Eat Red Potatoes on a Keto Diet? An Honest Look

Are Red Potatoes Keto Friendly?

The ketogenic or "keto" diet has become an extremely popular way to lose weight and improve health. This very low-carb, high-fat diet helps achieve a metabolic state of ketosis, where the body burns fat for fuel instead of glucose. But on keto, not all healthy foods are allowed - including nutritious red potatoes.

Red potatoes contain carbs, which are heavily restricted on keto diets. A typical medium-sized red potato has around 16 grams of net carbs, accounting for most of its calories. This seems to firmly place red potatoes on the "do not eat" list for keto.

However, some aspects of red potatoes make their carb content more complex. With their potential health benefits and nutrient density, is it possible that red potatoes could be at least somewhat keto friendly? Let's take a closer look.

Nutrition Profile of Red Potatoes

Red potatoes get their name from their rosy red skin and white flesh. But it's what's inside that really counts when considering keto compatibility.

Here are some key nutrients found in a 6 ounce or 170 gram red potato:

• Calories: 161
• Fat: 0.3 g
• Protein: 4.3 g
• Carbs: 37 g
• Fiber: 3.8 g
• Sugar: 2.6 g
• Vitamin C: 39% DV
• Vitamin B6: 27% DV
• Potassium: 28% DV
• Manganese: 24% DV

As you can see, over half the calories in a red potato comes from carbohydrates. But they provide decent amounts of fiber, vitamin C, vitamin B6, potassium and manganese.

Net Carbs in Red Potatoes

To really analyze the carb content, we have to look at net carbs. This is calculated by subtracting fiber since it is not digested like other carbs:

Total carbs - Dietary fiber = Net carbs

So for a typical red potato:

37 g carbs - 3.8 g fiber = 33.2 g net carbs

At around 16-17 grams of net carbs per 100 grams, red potatoes are considered a high glycemic, high carb vegetable.

Glycemic Index of Red Potatoes

A food's glycemic index (GI) measures how quickly it raises blood sugar levels. High GI foods cause rapid spikes, while low GI foods have a more gradual effect.

Most potatoes are high GI foods. But red potatoes have a lower GI than other potato varieties at 56-89 compared to russet potatoes at 111. Still, red potatoes elicit a moderate to high glycemic response.

Resistant Starch in Red Potatoes

Red potatoes contain a type of starch called resistant starch. This starch is not fully broken down and absorbed, so it does not impact blood sugar as significantly.

One study found that resistant starch may reduce the glycemic index of foods by up to 50% compared to digestible starch. Cooking then cooling potatoes increases resistant starch formation.

So the resistant starch in properly prepared red potatoes could lower their glycemic response. However, they would still be considered high glycemic and high carb compared to other veggies.

Are Red Potatoes Keto Approved?

Looking at their carbohydrate, fiber, glycemic index and resistant starch content, the verdict on red potatoes and keto seems clear:

Red potatoes are not keto friendly.

With around 16-17 net carbs in just a single medium potato, they far exceed the daily 20-50 gram net carb limit on keto. Even with the blood sugar moderating effects of resistant starch, red potatoes are still a high glycemic, high carb food.

Some low carb diets like paleo may allow small amounts of red potatoes. But keeping total net carbs low enough to maintain ketosis would require strictly limiting potato portions to just 1-3 ounces per day at most.

Health Benefits of Red Potatoes

Excluding nutritious red potatoes from your diet means missing out on their potential health benefits:

• Vitamin C - Potent antioxidant that supports immune function and collagen production.
• Potassium - Reduces blood pressure, supports heart health and nerve transmission.
• Vitamin B6 - Plays over 100 crucial roles in the body including energy and brain health.
• Manganese - A trace mineral needed for healthy bones, metabolism, and nutrient absorption.
• Fiber - Helps regulate digestion, improves gut health, and promotes feeling full.
• Antioxidants - Compounds like carotenoids combat free radical damage and inflammation.

Red potatoes also provide smaller amounts of niacin, folate, pantothenic acid, iron, magnesium, phosphorus, zinc, copper and choline.

Alternatives to Red Potatoes on Keto

Luckily, the keto diet includes plenty of nutrient-dense vegetables to make up for no red potatoes. Some good alternatives include:

• Leafy greens like spinach, kale, chard
• Cruciferous vegetables - broccoli, cauliflower, Brussels sprouts
• Asparagus, zucchini, cucumber
• Mushrooms
• Green beans, snap peas
• Celery, fennel, radishes
• Onions, peppers, eggplant
• Tomatoes

These low carb vegetables provide many of the same vitamins, minerals, fiber, antioxidants and health benefits as red potatoes - without disrupting ketosis.

Modifying Red Potatoes for a Keto Diet

Despite being too high carb in their natural form, a few preparation methods may make red potatoes slightly more keto friendly:

Consuming Potatoes Rarely in Small Portions

Having just 1-3 ounces of red potatoes once or twice per week likely won't kick most people out of ketosis. This lets you enjoy a taste without sabotaging your diet. Strictly limit portion sizes and frequency.

Replacing Some Potato with Cauliflower

Make a red potato-cauliflower mash by replacing half the potatoes with riced cauliflower. This cuts the carbs in half. Other substitutions like mashed turnips or rutabagas also work.

Preparing Low Carb Potato Toppings and Side Dishes

Load your small baked potato with keto friendly toppings like cheese, bacon, avocado, salsa, broccoli, etc. Pair it with zero carb side dishes to help balance your meal.

Boosting Fiber Content of Recipes

Add psyllium husk, chia seeds, flaxseed or other high fiber ingredients when making potato-based soups, stews or baked goods. This slightly decreases net carbs.

Cooling Potatoes After Cooking

Letting potatoes cool after cooking increases resistant starch formation. This may lower the glycemic impact compared to eating them freshly cooked.

Bottom Line on Red Potatoes and Keto

Red potatoes are packed with vitamins, minerals, fiber and antioxidants. But their high carbohydrate content - around 16-17 grams of net carbs per medium potato - makes them inappropriate for strict keto diets.

Very small 1-3 ounce portions a couple times per week may work for some people. Still, most keto dieters will get the best results completely avoiding red potatoes.

The good news is you can still enjoy an array of non-starchy, low carb vegetables on keto to reap similar nutritional benefits. So go ahead and double up on the leafy greens instead of the potatoes.

At the end of the day, prioritizing your health and weight loss goals may mean waving goodbye to red potatoes for now. But potentially enjoying them again in moderation once you've reached your keto targets.

Frequently Asked Questions

Are small red potatoes ok on keto?

Even small red potatoes contain too many carbs to fit a keto diet. A 2-inch diameter potato has about 10 grams net carbs, which uses up half the daily limit. Only consume tiny 1-2 ounce portions occasionally if at all.

Can I have sweet potatoes on keto?

No, sweet potatoes are higher in carbs and sugar than white potatoes, with about 17 grams net carbs in half a medium sweet potato. They are not keto approved.

Are purple potatoes keto friendly?

No, purple potatoes have a similar carb and calorie count as red potatoes. The anthocyanin antioxidants that give them a purple hue do not reduce their carbohydrate content. They should be avoided on keto.

Are fingerling potatoes keto?

Fingerling potatoes are small, stubby heirloom potatoes. But they contain just as many carbs and calories per ounce as larger red potatoes. Portion size is the only difference, so fingerlings are not keto.

Can you eat potatoes on a low carb diet?

It depends on how low carb the diet is. Less restrictive low carb diets may allow small 3-5 ounce potato portions a few times per week. But very low carb keto diets generally avoid potatoes altogether.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.