What Kind of Potatoes Can Diabetics Eat? A Glycemic Guide

December 9, 2025 •

4 min read

While many people believe potatoes are completely off-limits for diabetes, the American Diabetes Association confirms that starchy vegetables can be part of a healthy eating plan. This guide will explore what kind of potatoes can diabetics eat, focusing on low-glycemic options and smart preparation techniques.

Quick Summary

This guide outlines suitable, low-glycemic potato varieties and proper cooking methods to prevent blood sugar spikes for individuals managing diabetes. It covers nutritional differences, ideal preparation, and portion control for enjoying potatoes responsibly.

Key Points

Choose Low-GI Varieties: Opt for sweet potatoes, Carisma potatoes, new potatoes, or red/purple varieties which have a lower glycemic index.
Prioritize Boiling or Steaming: These cooking methods result in a lower GI compared to baking or frying, especially if you cool the potatoes afterward.
Control Portion Sizes: Even with lower-GI potatoes, moderation is essential. Aim for small servings to prevent significant blood sugar spikes.
Leave the Skin On: The skin is a good source of fiber, which helps to slow down carbohydrate absorption and better regulate blood sugar.
Pair with Protein and Fiber: Create balanced meals by combining potatoes with lean protein and non-starchy vegetables to slow down glucose release.
Consider Healthy Alternatives: If you need a lower-carb option, cauliflower, rutabagas, or squash make great substitutes for potatoes.

Understanding Glycemic Index (GI) and Glycemic Load (GL)

For individuals with diabetes, managing blood sugar levels is a primary concern. The glycemic index (GI) is a tool that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. Foods with a low GI (55 or less) cause a slower, more gradual rise, while high-GI foods (70 or more) trigger a rapid spike. However, the GI value of potatoes is not static; it can be influenced by the specific variety, how it is cooked, and whether it is eaten hot or cold. Beyond GI, the glycemic load (GL) offers a more complete picture by accounting for both the GI and the amount of carbohydrates in a typical serving. By considering both GI and GL, and making informed choices about variety and preparation, people with diabetes can safely include potatoes in their diet. The key is moderation and smart choices.

Why Cooking Method Matters for GI

How a potato is prepared significantly impacts its glycemic response. The cooking process changes the starch structure, affecting how quickly the carbohydrates are absorbed into your bloodstream.

Boiling: Boiling potatoes, particularly with the skin on, tends to result in a lower GI compared to other methods. This is because it breaks down the starch less dramatically. It's an especially good idea to cool boiled potatoes after cooking, as this increases their resistant starch content, further lowering the GI.
Steaming: Similar to boiling, steaming is a gentle cooking method that helps preserve nutrients and maintains a lower GI compared to frying or roasting.
Baking and Roasting: These methods, especially at high temperatures, can increase the GI of a potato by breaking down the starch more thoroughly. For example, a baked Russet potato can have a very high GI. However, roasting with minimal oil is a better option than deep-frying.
Frying: Deep-fried options like french fries and chips have a high GI and high fat content, making them the least recommended option for diabetics.

Best Potato Varieties for Diabetics

Not all potatoes are created equal when it comes to managing blood sugar. Waxy potatoes and colorful varieties generally have a lower GI than starchy potatoes like Russets. Here are some of the best choices:

Sweet Potatoes: These are a fantastic option, boasting a lower GI than many white potatoes, especially when boiled. They are also rich in fiber, antioxidants, and vitamin A.
Carisma Potatoes: This is a specific low-GI variety that is recommended for those with diabetes. They are waxy and contain less starch.
New Potatoes: Smaller, waxy new potatoes typically have a lower GI than their mature, starchy counterparts.
Red or Purple Potatoes: These varieties not only have a slightly lower GI than Russet potatoes but are also packed with beneficial antioxidants.

Pairing and Portion Control

Even with low-GI varieties, portion control is crucial for managing blood sugar effectively. A good rule of thumb is to limit your portion to about half a cup of cooked potato per meal. Furthermore, pairing potatoes with other foods can help mitigate a blood sugar spike. By combining potatoes with protein, healthy fats, and high-fiber non-starchy vegetables, you can create a more balanced meal that slows carbohydrate absorption. A good example is a meal with grilled chicken, a side of boiled sweet potato, and a large serving of steamed broccoli and leafy greens.

Diabetic-Friendly Cooking Tips

Leave the Skin On: The skin contains a significant amount of fiber, which helps slow down digestion and stabilize blood sugar levels.
Use Healthy Toppings: Instead of high-fat toppings like butter or sour cream, opt for healthier alternatives. Greek yogurt, salsa, chives, or a small amount of olive oil are great choices.
Create a Balanced Plate: Follow the plate method recommended by the American Diabetes Association: half non-starchy vegetables, a quarter lean protein, and a quarter starchy food like a potato.

Potato Alternatives for a Diabetes-Friendly Diet

If you're looking to reduce your potato intake or simply want more variety, several vegetables make excellent, low-carb substitutes:

Cauliflower: Mashed cauliflower is a popular, low-carb alternative to mashed potatoes. It can be prepared with Greek yogurt or a small amount of olive oil for a creamy texture.
Rutabagas: This root vegetable offers a lower-carb option that can be baked or roasted for a flavorful side dish.
Squash and Pumpkin: These vegetables are low to medium GI and can be mashed or roasted as a delicious potato replacement.
Taro: This root vegetable has a low GL and can be baked into healthy chips.
Lentils and Legumes: These are high-fiber, low-GI foods that can replace starchy sides.

Comparison Table: Glycemic Impact of Potatoes


Potato Variety & Preparation	Glycemic Index (GI)	Recommended for Diabetics?	Reason
Sweet Potato (boiled)	~44	Yes	Lower GI, high in fiber and nutrients
Carisma Potato (boiled)	Low	Yes	Specifically bred for low starch content
New Potatoes (waxy)	Lower than mature	Yes	Waxy varieties have less starch and a lower GI
Red Potatoes (boiled)	~60	Yes	Moderate GI, good antioxidant content
Russet Potato (baked)	~111	Limited/No	Very high GI, can cause significant blood sugar spike
French Fries	~73+	No	High GI, high unhealthy fat content
Mashed Potato (instant)	~87	Limited/No	High GI due to processing

Conclusion

For those with diabetes, potatoes do not have to be completely eliminated from the diet. The key to enjoying them responsibly lies in making informed decisions about the type of potato, the method of preparation, and proper portion control. Opt for lower-GI varieties like sweet potatoes, Carisma, or new potatoes, and prioritize healthier cooking methods such as boiling, steaming, or minimal-oil roasting. Pairing your potato with protein and fiber, and consuming it in moderation, helps to create a balanced meal that supports stable blood sugar levels. Incorporating these strategies, along with consulting a healthcare provider or dietitian, empowers you to make smart dietary choices while still enjoying this versatile vegetable.

This article is for informational purposes only and is not a substitute for professional medical advice. For more information on diabetes and diet, you can visit the Diabetes UK website.

Frequently Asked Questions

Yes, sweet potatoes are generally a better choice for people with diabetes. They typically have a lower glycemic index and are higher in fiber and antioxidants compared to many white potato varieties, especially when boiled.

Yes, cooling potatoes after they have been cooked increases the amount of resistant starch, a form of carbohydrate that is less easily digested. This process can help lower the potato's glycemic index by as much as 25-28%.

Baked potatoes, particularly starchy types like Russets, have a very high glycemic index and can cause a rapid blood sugar spike. It is generally best for diabetics to limit or avoid baked potatoes and opt for other preparation methods like boiling or steaming.

Portion control is very important. Even healthy, low-GI potatoes can cause a blood sugar spike if eaten in large quantities. A good portion size to start with is about half a cup of cooked potato.

Deep-fried potatoes like french fries and chips should be avoided by people with diabetes. They have a high glycemic index and contain unhealthy fats that can negatively affect heart health, a concern for many diabetics.

For a diabetic-friendly version, use low-GI sweet potatoes or a cauliflower alternative. Prepare them by mashing with low-fat ingredients like Greek yogurt or a small amount of olive oil instead of butter or heavy cream.

Excellent, low-carb alternatives to potatoes include cauliflower, rutabagas, squash, and taro. These can be prepared in various ways to replace starchy sides in your meals.