Understanding Potato Glycemic Impact: Which Potato Has the Least Sugar?

October 7, 2025 •

4 min read

While potatoes contain minimal simple sugars, their significant carbohydrate content impacts blood sugar levels, a measure more accurately reflected by the glycemic index (GI). For those monitoring carb intake, understanding which potato has the least sugar—or more accurately, the lowest GI—is key to mindful eating.

Quick Summary

This article explores how different potato varieties and preparation methods influence blood sugar levels, moving beyond simple sugar content. It details which potatoes have a lower glycemic index and offers strategies for healthier consumption.

Key Points

Glycemic Index Over Sugar Content: For blood sugar control, focus on a potato's Glycemic Index (GI) and glycemic load, not just its simple sugar amount.
Choose Waxy and Special Varieties: Waxy potatoes like Carisma, Nicola, and red potatoes, along with young 'new' potatoes, typically have a lower GI than starchy russets.
Cook and Cool Potatoes: Boiling a potato and then cooling it in the refrigerator increases resistant starch, which lowers its GI and moderates the effect on blood sugar.
Pair with Protein, Fat, and Fiber: Consuming potatoes alongside healthy fats, lean protein, and fibrous vegetables helps slow digestion and prevent blood sugar spikes.
Prioritize Steaming or Boiling: Steaming and boiling potatoes are generally healthier cooking methods that lead to a lower GI compared to baking or frying.
Leave the Skin On: The skin of the potato contains beneficial fiber that can help slow the absorption of carbohydrates.

Potatoes are a staple in many diets globally, providing a source of essential nutrients like potassium and vitamin C. However, their high carbohydrate content has led many to question their impact on blood sugar, particularly for those managing diabetes. The critical factor isn't the simple sugar count but the glycemic index (GI), which measures how quickly a food raises blood glucose. Contrary to popular belief, white potatoes are typically lower in simple sugars than sweet potatoes, but a higher GI in certain preparations can cause a faster blood sugar spike. The following guide delves into the specifics of potato varieties and preparation techniques to help you make more informed dietary choices.

Low Glycemic Index Potato Varieties

While most potatoes can be incorporated into a healthy diet, some varieties are naturally lower on the glycemic index than others, making them a better option for maintaining stable blood sugar.

Carisma Potatoes: This specialty variety is known for its low glycemic load, a measure that considers both GI and serving size. It is a healthier choice for those conscious of their blood sugar impact.
Nicola Potatoes: Another low-GI option, this waxy potato is recommended for individuals with diabetes due to its slower effect on blood sugar levels.
New Potatoes: These are young potatoes with a thin, waxy skin and tender flesh. New potatoes have a lower GI than their mature, starchy counterparts because their sugars have not yet converted into starch.
Sweet Potatoes: Considered a better choice for people with type 2 diabetes than regular white potatoes, sweet potatoes generally possess a lower GI and are rich in fiber and beta-carotene.
Purple and Red Potatoes: These colorful varieties typically have a slightly lower GI compared to russet potatoes. Their vibrant hues come from anthocyanin antioxidants, which also offer additional health benefits.

The Role of Resistant Starch and Cooking Methods

How a potato is cooked and prepared can dramatically alter its glycemic effect. A simple but effective technique involves the creation of resistant starch.

Resistant starch is a type of fiber that resists digestion, slowing down the absorption of carbohydrates and preventing rapid blood sugar spikes. You can increase a potato's resistant starch content by cooking it and then letting it cool completely, for instance, in a potato salad. This process, known as retrogradation, effectively lowers the GI of the potato, even if you reheat it later.

Healthier Potato Preparation Techniques

To minimize the impact on your blood sugar, consider these cooking methods:

Boiling or Steaming: These methods generally result in a lower GI compared to baking or frying.
Chilling After Cooking: By boiling potatoes and then chilling them for at least 12-24 hours, you significantly increase their resistant starch content.
Adding Acidity: Including vinegar, lemon juice, or mustard in your potato dish can help lower its overall GI.
Baking with Skin On: The skin contains a significant amount of fiber, which helps slow carbohydrate absorption.

Comparison of Potato Varieties and Preparation

This table illustrates how different potato choices and cooking methods influence their glycemic index and overall impact on blood sugar.


Potato Variety & Preparation	Glycemic Index (GI)	Notes
Russet, Baked	85-111 (High)	The high starch content leads to a significant blood sugar spike.
Red Potato, Boiled & Hot	89 (High)	A starchy potato served hot will have a higher GI.
Instant Mashed Potatoes	88 (High)	Heavily processed starch results in a very high GI.
Red Potato, Boiled & Cold	56 (Low)	Cooling the potato significantly increases resistant starch, lowering the GI.
Sweet Potato, Boiled	44 (Low)	This preparation offers a more gradual increase in blood sugar compared to white potatoes.
Yukon Gold, Boiled	~54 (Medium)	Has a lower GI than starchy russets, making it a better option.
Carisma Potato, Boiled	56 (Low)	A specialty variety known for its low GI.

Mindful Consumption and Meal Pairing

Beyond selecting the right variety and cooking method, how you eat your potatoes is also crucial for blood sugar management. Portion control is essential, regardless of the variety. A larger serving of even a lower-GI potato can still lead to a substantial blood sugar increase.

Pairing potatoes with other macronutrients can also mitigate the glycemic response. Combining potatoes with sources of lean protein (like grilled chicken or fish), healthy fats (avocado or olive oil), and additional fiber-rich vegetables (such as leafy greens or broccoli) helps slow down digestion and stabilize blood sugar levels.

Conclusion

In the quest for which potato has the least sugar, the key takeaway is to focus on glycemic impact rather than simple sugar content. While varieties like Carisma and New Potatoes naturally offer a lower GI, the preparation method is arguably the most significant factor. By boiling and cooling your potatoes to increase resistant starch, opting for steaming over baking, and pairing them with other nutrient-dense foods, you can enjoy this versatile vegetable while minimizing its effect on your blood sugar. It's a testament to how dietary knowledge and mindful preparation can transform a food's nutritional profile, making it a healthy component of any diet. For more detailed information on glycemic load, consulting resources from reputable health organizations is always recommended, such as the International Tables of Glycemic Index.

Frequently Asked Questions

While most potato varieties contain minimal simple sugars, a more relevant metric for blood sugar management is the glycemic index (GI). Starchy potatoes like russets can have a higher GI, while waxy varieties like Carisma, Nicola, and new potatoes tend to have a lower GI.

Sweet potatoes are generally considered a better choice for blood sugar management. They have a lower glycemic index and higher fiber content than most white potatoes, leading to a more gradual increase in blood sugar.

You can lower a potato's glycemic impact by boiling and then chilling it, as this increases its resistant starch content. Eating potatoes with the skin on and pairing them with healthy fats, protein, and fiber also helps regulate blood sugar response.

Yes, cooling a cooked potato for at least 12-24 hours changes its starch structure into a more digestion-resistant form, which significantly lowers its glycemic index. This process, called retrogradation, happens even if the potato is reheated.

A baked potato, especially a starchy russet, typically has a high GI and can cause a significant blood sugar spike. Boiling or steaming is generally a better cooking method for blood sugar control.

Lower-carb alternatives to potatoes include cauliflower, turnips, rutabaga, celeriac, and radishes. Cauliflower is particularly versatile and can be mashed or roasted to substitute for potatoes.

Pairing potatoes with foods rich in protein, fat, or fiber slows down digestion and the release of glucose into the bloodstream. This helps moderate blood sugar spikes that might otherwise occur from eating potatoes alone.