Are Potato Skins Bad for Diabetics? What You Need to Know

November 9, 2025 •

4 min read

Recent studies suggest that, contrary to popular belief, baked potatoes—and their skins—can be a superfood for those with type 2 diabetes. This is surprising news for many, as potatoes are often viewed with skepticism in diabetic diets due to their carbohydrate content. Understanding the role of fiber and preparation methods is key to determining if potato skins are bad for diabetics or beneficial.

Quick Summary

Potato skins offer beneficial fiber and resistant starch that can help regulate blood sugar levels, especially when baked and portioned correctly. Preparation methods significantly impact their effect on glucose. When part of a balanced meal, potato skins are not detrimental for diabetics.

Key Points

Not Bad for Diabetics: Potato skins can be a healthy dietary component for diabetics, not a harmful one, due to their fiber content.
Rich in Fiber: The skin is a major source of dietary fiber, which slows down glucose absorption and helps prevent rapid blood sugar spikes.
Resistant Starch Benefits: Cooking and cooling potatoes, particularly with the skin on, increases resistant starch, which improves blood sugar control.
Preparation is Key: Baking or boiling potato skins is healthier than frying them. Avoid high-fat toppings that negatively impact heart health.
Lower Glycemic Impact: Baked potatoes eaten with the skin have a lower glycemic effect than those without the skin, according to research.
Nutrient-Dense: Potato skins offer a boost of potassium, iron, and vitamin C, and more than half of a potato's fiber is in its skin.

The Power of Potato Skins: Fiber and Resistant Starch

Many assume that potatoes are off-limits for individuals managing diabetes due to their high carbohydrate content. However, this perspective overlooks the crucial role of the potato's skin, which is rich in dietary fiber. For diabetics, fiber is a valuable tool because it slows down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar rather than a sharp spike. This regulatory effect is key to better glucose control.

Beyond just fiber, the potato skin contains a special type of carbohydrate called resistant starch. This starch is not digested in the small intestine but instead ferments in the large intestine, much like soluble fiber. This process has several benefits for diabetics, including improved insulin sensitivity and better blood sugar control. Interestingly, the amount of resistant starch in a potato can be increased by cooking it and then letting it cool completely, such as in a potato salad. This transformation makes cooled potato skins a particularly diabetic-friendly option.

Preparation is Paramount: Cooking Methods Matter

The way a potato is prepared has a significant impact on its glycemic index (GI), a measure of how much a food raises blood sugar. While fried potatoes and mashed potatoes typically have a higher GI, baking, boiling, or steaming can keep the GI lower. Most importantly, for diabetics, leaving the skin on is the best practice. When you remove the skin, you lose a substantial amount of the fiber that helps temper the blood sugar response.

To make potato skins as healthy as possible, avoid traditional high-fat toppings like butter, sour cream, and bacon, which can harm heart health. Instead, opt for healthier alternatives. Greek yogurt, salsa, or a sprinkle of herbs can add flavor without the saturated fat. Incorporating lean protein and non-starchy vegetables into the meal further helps slow carbohydrate digestion and prevents blood sugar spikes. Portion control is also vital, and pairing a moderate portion of baked potato skins with other balanced foods is recommended.

What the Science Says: Evidence for Diabetics

Research has specifically explored the benefits of potatoes, and their skins, for those with diabetes. A recent study presented by a nutrition sciences professor at UNLV highlighted that baked potatoes with the skin, when substituted for a high-glycemic food like white rice, showed positive cardiometabolic benefits in adults with type 2 diabetes. Participants experienced a decrease in fasting blood glucose levels, along with improvements in body composition and waist circumference. The potato skin's resistant starch content was a key factor in these positive outcomes.

Another study demonstrated that consuming baked potatoes with the skin resulted in a significantly lower glycemic response compared to eating a baked potato without the skin. This reinforces the importance of keeping the skin on to maximize the fiber and nutrient benefits. Ultimately, while moderation and mindful preparation are necessary, the idea that potato skins are inherently bad for diabetics is a myth perpetuated by a misunderstanding of how the vegetable's components affect blood sugar.

Potato Skin vs. Plain Potato Flesh: A Nutritional Comparison


Feature	Potato with Skin	Plain Potato Flesh (Peeled)
Dietary Fiber	Higher amount (e.g., ~4.5g in medium potato)	Lower amount (e.g., ~1g in medium potato)
Resistant Starch	Present, particularly when cooled	Present, but in lower concentration
Potassium	High (concentrated in the skin)	Lower (some is lost with the skin)
Iron	Significantly higher in the skin	Lower
Glycemic Impact	Lower GI due to fiber content	Higher GI, as fiber is removed

Healthy Ways to Enjoy Potato Skins

Crispy Baked Skins: Scoop out most of the flesh from a baked potato, leaving a thin layer attached to the skin. Brush with olive oil, sprinkle with herbs like rosemary and black pepper, and bake until crisp.
Breakfast Skins: Use scooped-out potato skins as a base for scrambled eggs mixed with vegetables like zucchini and a small amount of low-fat cheese.
Potato Salad with Skins: Make a potato salad using boiled and cooled new potatoes with their skins on. The cooling process increases resistant starch. Use a vinaigrette or Greek yogurt dressing instead of a creamy, high-fat dressing.

Conclusion: A Nutrient-Dense Addition, Not a Diabetic Detriment

In conclusion, the idea that are potato skins bad for diabetics is a misconception rooted in outdated dietary advice. The evidence clearly shows that potato skins, when prepared correctly, are a beneficial addition to a diabetic diet due to their high fiber and resistant starch content, both of which help regulate blood sugar. By opting for baked or boiled skins, controlling portions, and avoiding unhealthy, high-fat toppings, individuals with diabetes can enjoy this versatile food. The fiber in the skin, combined with the power of resistant starch, makes the whole potato a far more valuable and balanced food choice than the peeled potato alone. As with any dietary change for managing a chronic condition, consulting with a healthcare provider or a registered dietitian is always recommended.

Frequently Asked Questions

Yes, people with diabetes can eat potatoes as part of a balanced and healthy diet, provided they are mindful of portion size and preparation methods. Combining potatoes with protein and non-starchy vegetables helps balance the meal's glycemic impact.

Eating the skin, which is rich in fiber, can actually help regulate blood sugar levels. The fiber slows the absorption of carbohydrates from the potato flesh, leading to a more controlled and gradual rise in blood glucose.

Yes, studies have shown that a baked potato eaten with its skin has a significantly lower GI compared to the same potato eaten without the skin. This is because the fiber in the skin mitigates the glycemic response.

Resistant starch is a type of fiber found in potato skins that resists digestion in the small intestine. It helps improve insulin sensitivity and glucose control. The amount of resistant starch increases when potatoes are cooked and then cooled.

The healthiest way to prepare potato skins is by baking or boiling them. Avoid frying and traditional high-fat toppings like excessive cheese, butter, and sour cream. Instead, use healthier toppings such as Greek yogurt, herbs, or salsa.

While the skin contains a high concentration of fiber, many other nutrients like potassium and vitamin C are primarily in the flesh. However, eating the skin significantly boosts the overall fiber, iron, and potassium content compared to eating the peeled potato alone.

The high fiber content in potato peels, combined with antioxidants, may help reduce blood cholesterol levels. A lower cholesterol level is beneficial for individuals with diabetes, who often have an increased risk of heart disease.