What is the Lowest Glycemic Potato? Your Guide to Smart Carb Choices

October 8, 2025 •

3 min read

While some studies indicate that a baked russet potato can have a very high glycemic index (GI) of 111, not all potatoes affect blood sugar the same way. Learning what is the lowest glycemic potato requires understanding how variety, cooking, and temperature can dramatically alter its impact on your body.

Quick Summary

Different potato types and cooking methods significantly influence their effect on blood sugar levels. Waxy varieties, like Carisma, or potatoes that have been boiled and cooled, offer a lower glycemic index, making them a better choice for those managing glucose levels. Strategic preparation, portion control, and pairing with other nutrient-rich foods are also key.

Key Points

Carisma is the lowest GI variety: Commercially available in some regions, the Carisma potato is a specific cultivar bred for its low glycemic index.
Cooling increases resistant starch: Boiling a potato and then cooling it in the refrigerator for at least 12 hours significantly lowers its GI by creating more resistant starch.
Waxy potatoes are lower GI: Varieties with a waxy flesh, such as red potatoes, new potatoes, and fingerlings, typically have a lower GI than starchy Russet varieties.
Sweet potatoes are a lower-GI alternative: Compared to many white potatoes, sweet potatoes are a nutrient-dense, lower-GI choice, especially when baked.
Cooking method is crucial: Boiling and steaming generally produce a lower GI than baking or mashing, which can break down starch molecules and speed up digestion.
Pairing matters: Eating potatoes as part of a balanced meal with protein, fat, and fiber helps slow digestion and minimize blood sugar spikes.
Portion control is key: Even a low-GI potato can raise blood sugar if consumed in large quantities, so mindful portioning is essential.

Understanding the Glycemic Index

The glycemic index (GI) is a system for ranking foods based on how quickly they cause blood sugar levels to rise after consumption. Measured on a scale where pure glucose is 100, foods are categorized as high, medium, or low GI. High-GI foods lead to rapid blood sugar spikes, while low-GI foods result in a slower, more gradual rise. Although many white potatoes are known for a high GI, this can be modified by factors like variety, cooking method, and temperature.

What is the Lowest Glycemic Potato Variety?

The Carisma potato is specifically bred to have a low GI, typically ranging from 53-55. While its availability varies, other types also offer lower GI values:

Waxy varieties: New potatoes, red potatoes, and fingerling potatoes have less starch than Russets, resulting in a lower GI.
Sweet potatoes: Often considered a lower-GI alternative, baked sweet potatoes usually have a GI in the 40s and are packed with nutrients.
Purple potatoes: Similar to red potatoes, these are lower in GI than typical white potatoes and contain antioxidants.

Cooking Methods That Lower GI

Cooking techniques influence how potato starch is digested. Certain methods can lower a potato's GI:

Boiling: Boiling, especially with the skin on, results in a lower GI than baking or mashing. The starch gelatinizes less, slowing digestion.
Cooling After Cooking: Refrigerating cooked potatoes for 12-24 hours converts starches into resistant starch, which behaves like fiber and significantly lowers the GI. This effect is largely retained even upon reheating.
Steaming: Like boiling, steaming helps maintain nutrients and typically leads to a lower GI compared to mashing or frying.

The Power of Pairing and Portions

Managing blood sugar with potatoes involves more than just selecting a low-GI variety. The composition of the entire meal matters.

Add Protein and Fat: Combining potatoes with protein and healthy fats slows digestion and moderates the glycemic response.
Boost Fiber: Adding fiber-rich vegetables helps slow carbohydrate absorption and stabilize blood sugar.
Control Portions: Even low-GI potatoes can cause a blood sugar increase in large quantities.

The Importance of Overall Glycemic Load (GL)

Glycemic Index indicates how quickly blood sugar rises, but Glycemic Load (GL) offers a more complete picture by also considering the carbohydrate content per serving. A food with a high GI might have a low GL if the serving size contains few carbs, highlighting the importance of portion control.

How GI and GL Differ


Feature	Glycemic Index (GI)	Glycemic Load (GL)
Measurement	A ranking of how quickly a food raises blood sugar (0-100).	Measures both the food's GI and its carbohydrate content per serving.
Effect	Measures the quality of the carbohydrate.	Measures the quantity and quality of the carbohydrate.
Example	A high GI baked potato (111) suggests a rapid spike.	A baked potato has a high GL of 33, indicating a large overall impact on blood sugar.
Relevance	Useful for comparing how different foods behave in isolation.	Offers a more practical and complete picture of a food's real-world impact on blood sugar.

Other Low-Glycemic Alternatives

For those seeking alternatives or additional low-GI options, consider these:

Cauliflower: A low-carb replacement for mashed potatoes.
Legumes and Lentils: High in fiber and protein with a low GL.
Pumpkin and Squash: Low to medium GI and low GL, good substitutes for mashed or baked potatoes.
Taro: This root vegetable has a low GI and GL.

Conclusion

While the Carisma potato is known for its low GI, the impact of any potato on blood sugar is multifaceted. Choosing waxy or sweet varieties, boiling and cooling, and controlling portions are key strategies for incorporating potatoes into a low-GI diet. Pairing potatoes with protein, fat, and fiber further helps manage blood sugar. For personalized dietary advice, consult a healthcare professional or dietitian. The Glycemic Index Foundation website provides additional resources on low-GI eating.

Lowest GI potato variety: Carisma is a specifically bred low-GI variety, while other waxy types like new potatoes, reds, and fingerlings are generally lower than starchy Russets.
Boil and cool: Boiling a potato and then cooling it in the refrigerator converts starches to more resistant forms, significantly lowering its GI.
Pair with protein and fat: Eating potatoes with lean protein and healthy fats helps slow digestion and moderates blood sugar spikes.
Choose wisely: The difference between a boiled and baked potato's GI can be substantial, so your cooking method matters.
Consider glycemic load: Focus on the total glycemic load of your meal, which accounts for both the food's GI and the portion size, for a more complete picture.

Frequently Asked Questions

The Carisma potato has a low glycemic index of approximately 53-55, making it one of the lowest GI potato varieties available.

Yes, boiling a potato generally results in a lower glycemic index compared to baking or mashing it. The cooking process affects the starch structure, and boiling minimizes the breakdown that leads to rapid digestion.

Cooling a cooked potato, such as after boiling, significantly lowers its GI. This process creates resistant starch, which is digested more slowly, leading to a smaller impact on blood sugar. The effect persists even if the potato is reheated.

Sweet potatoes typically have a lower GI than many white potato varieties and are a great source of fiber and vitamins, making them a generally healthier choice for blood sugar management.

Leaving the skin on a potato adds fiber, which helps slow down carbohydrate absorption and can help moderate the potato's effect on blood sugar.

To minimize blood sugar spikes, choose a waxy or Carisma potato, boil or steam it, and then cool it down before eating. Pair it with protein, healthy fat, or a fibrous salad.

Glycemic Index ranks foods by how quickly they raise blood sugar, while Glycemic Load considers both the GI and the portion size, offering a more complete picture of a food's impact on blood sugar.