Are Potatoes Ok on an Animal-Based Diet? A Comprehensive Nutrition Guide

October 17, 2025 •

5 min read

Adherents to a purely animal-based diet typically exclude all plants, driven by the belief that animal foods are superior in nutrient density and free from potential plant defense chemicals. This perspective raises a crucial question for many transitioning to this way of eating: are potatoes ok on an animal-based diet?

Quick Summary

Potatoes are generally not suitable for a strict animal-based diet due to high carbohydrates and potential antinutrients found in nightshades. While a more flexible approach may include them, individual tolerance and dietary goals must be considered.

Key Points

Strictly Animal-Based Diets Exclude Potatoes: Due to their high carbohydrate content and plant-based nature, potatoes are not permitted in a strict carnivore or animal-based diet.
Potatoes are Nightshades with Potential Toxins: As part of the nightshade family, potatoes contain glycoalkaloids like solanine, which some animal-based proponents avoid due to potential inflammatory effects.
High Carbs Conflict with Low-Carb Philosophy: The significant starch content of potatoes can cause blood sugar spikes, directly conflicting with the metabolic state of ketosis sought by many animal-based eaters.
Individual Tolerance is Crucial in Flexible Diets: For those following a more flexible animal-based diet, personal tolerance and experimentation are key to determining if potatoes cause any negative symptoms.
Resistant Starch Offers Potential Gut Benefits: When cooked and cooled, potatoes develop resistant starch, a prebiotic fiber that can support gut health for those who tolerate them well.
High Bioavailable Nutrients are the Priority: The core principle of the animal-based diet is to obtain nutrients from highly bioavailable animal sources, which is the primary focus of the diet rather than plant-based micronutrients.

Understanding the Animal-Based Diet

To determine if potatoes fit into an animal-based diet, it is essential to first understand the core principles of this way of eating. An animal-based diet prioritizes foods sourced exclusively from animals, such as meat, fish, eggs, and dairy. Proponents, including prominent figures like Dr. Paul Saladino and Dr. Anthony Chaffee, advocate for this dietary pattern for improved nutrient bioavailability and to reduce exposure to plant defense chemicals.

There is a spectrum within this dietary approach. The strictest form is the carnivore diet, which eliminates all plant foods entirely, including vegetables, fruits, nuts, and seeds. A more flexible 'animal-based' approach may allow for some low-toxin plant foods, such as certain fruits and honey. The primary goal, however, remains centered on sourcing nutrients from the most bioavailable animal sources.

The Case Against Potatoes

For most animal-based enthusiasts, potatoes are a non-starter. This exclusion is based on several key factors related to their nutritional profile and plant biology.

High Carbohydrate Load

Potatoes are a concentrated source of carbohydrates, with a medium potato containing over 35 grams. Animal-based diets are inherently low-carb, as followers replace energy typically derived from carbohydrates with fats and protein from animal sources. The high glycemic index of potatoes can cause significant spikes in blood sugar, a metabolic response that this diet seeks to minimize. This is a core reason why potatoes are incompatible with the diet's metabolic philosophy.

Nightshade Family and Antinutrients

Potatoes belong to the nightshade family, Solanaceae, which also includes tomatoes and eggplants. All nightshades produce natural toxins called glycoalkaloids (e.g., solanine) as a defense mechanism against insects and pests. While typically present in low concentrations in healthy potatoes, these compounds can increase when the potato is stressed, bruised, or exposed to light, particularly around the sprouts and green areas.

While fatal poisoning is extremely rare, animal-based advocates are wary of the potential inflammatory effects and digestive issues even low levels of glycoalkaloids might cause in sensitive individuals. The perspective is that since plants can contain substances that may inhibit nutrient absorption or cause inflammation, they are best avoided entirely. Dr. Paul Saladino, for instance, has reported negative impacts like brain fog from reintroducing starchy carbs like potatoes.

A Nuanced Perspective: Considerations for a Flexible Animal-Based Diet

Not all animal-based followers adhere to a dogma of complete plant exclusion. For those with a more flexible approach, the question of incorporating potatoes becomes more complex, requiring an assessment of individual tolerance and health goals.

The Role of Resistant Starch and Gut Health

Potatoes contain a type of carbohydrate known as resistant starch, especially when cooked and then cooled. Resistant starch functions as a prebiotic fiber, which feeds beneficial bacteria in the large intestine. These bacteria then produce short-chain fatty acids (SCFAs), such as butyrate, which have anti-inflammatory effects and support intestinal barrier function. For individuals who can tolerate them, cooled, cooked potatoes could theoretically be a tool to support gut microbiome diversity, a point of potential divergence from the strictest carnivore proponents.

Nutrient Density

While animal products are champions of nutrient density, potatoes do offer certain nutrients in significant amounts, including potassium, vitamin C, and B6. For those not fully committed to a zero-carb intake, incorporating a moderate amount of potatoes could provide these valuable micronutrients, though these nutrients are also widely available from animal sources or fruits.

Potatoes vs. Typical Animal-Based Foods: A Comparison

To highlight the differences in philosophy, here is a comparison table outlining key nutritional aspects of potatoes versus a typical animal-based food like beef steak.


Nutrient Aspect	Potatoes (e.g., Russet, Baked with Skin)	Animal-Based Food (e.g., Grass-fed Beef Steak)
Primary Macronutrient	Carbohydrates (Starch)	Protein and Fat
Nutrient Bioavailability	Some nutrients, like potassium, readily available; antinutrients like phytic acid can reduce absorption of others	High bioavailability of vitamins (B12, A, D) and minerals (Iron, Zinc)
Potential Antinutrients	Yes (Glycoalkaloids like solanine in skin, sprouts)	Generally none. Some animal products contain negligible amounts of lectins/antinutrients if sourced from animals fed a low-quality diet.
Impact on Blood Sugar	Higher glycemic index leading to blood sugar spikes	Negligible impact on blood sugar due to lack of carbohydrates
Satiety	Very filling due to starch and fiber content	High satiety from fat and protein content
Dietary Flexibility	Excluded in strict versions; occasionally included in flexible ones	Cornerstone of the diet

The Verdict: Individualization is Key

For those adhering to the core tenets of a strict animal-based or carnivore diet, the answer is clear: potatoes are not acceptable. Their high carbohydrate content and nightshade origin conflict directly with the diet's primary goals of achieving ketosis and minimizing potential plant defense chemicals.

However, for individuals exploring a more flexible animal-based framework, the decision is less absolute. While potatoes offer certain nutrients and unique prebiotic benefits from resistant starch, they also carry the risks of potential antinutrient exposure and carbohydrate-induced blood sugar fluctuations. As highlighted by proponents like Saladino, individual experimentation is the best guide. What works for one person may not work for another. The ultimate choice depends on your specific health goals, your sensitivity to nightshades, and your tolerance for carbohydrates.

Ultimately, the guiding principle of the animal-based diet is bioavailable nutrition from animal sources. Whether you choose to include a starchy, high-carb tuber like a potato is a personal decision that moves you away from the diet's purest form, but could potentially benefit your gut health depending on your individual response. For more information on dietary choices, consult reliable sources like those found in the National Institutes of Health research database, where you can find studies on various nutritional topics and their health impacts.

How to Assess Your Personal Tolerance

If you decide to test your body's reaction to potatoes while on a flexible animal-based diet, consider the following approach:

Start with Small Quantities: Introduce a small serving of properly cooked potatoes (baked or boiled) to see how your body reacts. Avoid fried potatoes, which add inflammatory fats.
Monitor Symptoms: Pay close attention to digestive issues, energy levels, brain fog, or any other physical changes. Document your findings to assess if potatoes are a trigger for negative symptoms.
Cool Cooked Potatoes: To maximize the benefits of resistant starch for gut health, cook potatoes thoroughly and then cool them before eating. This process increases the resistant starch content and may be better tolerated by some individuals.
Listen to Your Body: The feedback from your body is the most reliable indicator of whether a food is right for you. If you experience negative side effects, it is best to exclude them and stick to animal-based foods. There is no obligation to reintroduce a food that doesn't serve your health goals.

Frequently Asked Questions

Potatoes are problematic on a strict animal-based diet for two main reasons: they are high in carbohydrates, which conflicts with the low-carb focus, and they are members of the nightshade family, containing potential inflammatory compounds called glycoalkaloids.

Glycoalkaloids are natural toxins found in nightshade plants like potatoes, produced as a defense mechanism. While generally at safe levels, some individuals on animal-based diets avoid them due to concerns over potential inflammatory or irritating effects, even in small amounts.

No, not all. A strict carnivore diet, the most rigid form, completely eliminates all plants, including potatoes. However, a more flexible animal-based diet might include small amounts of certain plant foods, though potatoes are still generally restricted due to their starch and antinutrient content.

Cooking methods like boiling and microwaving have a minimal effect on reducing glycoalkaloids. The highest concentration is in the peel and green parts, so peeling and removing sprouts are more effective ways to reduce exposure. However, it doesn't eliminate them entirely.

Yes, potatoes are a source of resistant starch, especially when cooked and cooled, which can feed beneficial gut bacteria. They also contain potassium, vitamin C, and other nutrients. For those with good tolerance and a more flexible diet, these benefits might be weighed against the drawbacks.

The carnivore diet is the most restrictive, focusing solely on animal products like meat, fish, and eggs. An animal-based diet, sometimes called 'animal-based plus,' allows for some carefully selected, typically low-toxin plant foods like certain fruits and honey.

Start by introducing a small, peeled, and thoroughly cooked and cooled potato serving. Monitor for any adverse symptoms like digestive upset, headaches, or brain fog. If issues arise, it's best to remove them. Individual responses vary greatly.

The primary concern with carbohydrates is their impact on blood sugar and insulin levels, which the diet aims to keep stable. Additionally, high carbohydrate intake can prevent the body from entering ketosis, a metabolic state that is a key objective for some on this diet.