What kind of potatoes can you eat on paleo?

November 20, 2025 •

3 min read

Over 70% of paleo dieters surveyed agree that unprocessed potatoes are acceptable on the diet, though their inclusion has been a source of debate. For those following the paleo lifestyle, knowing what kind of potatoes you can eat on paleo depends on the type, your personal health, and how you prepare them.

Quick Summary

This guide examines which potato varieties are suitable for the paleo diet and which should be avoided. It covers the controversy around white potatoes, the benefits of resistant starch, and proper cooking methods.

Key Points

Sweet Potatoes are Paleo-Approved: Sweet potatoes are widely accepted on the paleo diet due to their nutrient density and lower glycemic impact.
White Potatoes are Controversial but Permissible: Unprocessed white potatoes are controversial due to their nightshade status and higher glycemic index, but many paleo followers include them in moderation if prepared correctly.
Processed Potato Products are NOT Paleo: Any processed potato product, such as french fries, chips, or instant mashed potatoes, is not compliant with the paleo diet.
Cooking Methods Affect Paleo-Friendliness: To make potatoes paleo-friendly, bake, roast, or boil them using paleo-approved fats like coconut or olive oil, avoiding dairy and processed ingredients.
Resistant Starch Offers Gut Health Benefits: Cooking and then cooling potatoes can increase their resistant starch content, which is beneficial for gut health and blood sugar regulation.
AIP Excludes All Nightshades: Individuals following the Autoimmune Protocol (AIP) must avoid all nightshade vegetables, including white potatoes.
Many Paleo Alternatives Exist: Excellent paleo potato alternatives include cauliflower, turnips, rutabaga, and jicama for those looking for variety or avoiding nightshades.

The Paleo Perspective on Potatoes

The paleo diet is modeled on the eating patterns of our hunter-gatherer ancestors, focusing on whole, unprocessed foods like lean meats, fruits, and vegetables, while excluding grains, legumes, and dairy. Potatoes have long been a debated food within this community, largely due to their starchy nature and origin post-agriculture. However, the consensus is that unprocessed potatoes, when prepared correctly, can be a part of a modern paleo diet. The key is to distinguish between acceptable whole food forms and modern, processed versions that are strictly off-limits.

The Sweet Potato vs. White Potato Debate

Sweet potatoes are generally and widely accepted as paleo-friendly, primarily because they are a powerhouse of nutrients and have a lower glycemic index compared to their white counterparts. They are botanically distinct from white potatoes, belonging to the morning glory family and not the nightshade family, which is a key consideration for those with autoimmune issues.

White potatoes, on the other hand, are part of the nightshade family and have a higher glycemic index, leading to more rapid blood sugar spikes. This has fueled controversy, but many paleo followers accept them in moderation, especially if they are metabolically healthy and active.

Preparing Potatoes the Paleo Way

The way you prepare potatoes is as important as the type you choose. For any potato to be considered paleo, it must be cooked with paleo-friendly ingredients. Avoid dairy, processed vegetable oils, and excessive additives.

Paleo-friendly cooking methods:

Baking and Roasting: A simple roast with healthy fat like coconut or olive oil is ideal.
Boiling: Boiled potatoes are excellent for potato salads, which can increase their resistant starch content when cooled.
Air Frying: A great alternative to deep frying, producing crispy results with less oil.

Preparation tips:

Keep the skin on for maximum nutrients and fiber.
Cook and cool them before eating to maximize beneficial resistant starch.
Mash with ghee or coconut cream instead of dairy butter and milk.

The Health Benefits of Resistant Starch

Resistant starch is a type of starch that resists digestion in the small intestine and ferments in the large intestine, feeding beneficial gut bacteria. Cooking and then cooling potatoes significantly increases their resistant starch content. This unique fiber offers several health benefits, including supporting optimal blood sugar levels, improving insulin sensitivity, and reducing appetite. For those on the paleo diet, which emphasizes gut health, incorporating resistant starch from prepared potatoes is an excellent strategy.

Sweet Potatoes vs. White Potatoes: A Comparison for Paleo


Feature	Sweet Potatoes	White Potatoes (Russet, Red, etc.)
Paleo Status	Generally Accepted	Accepted in moderation; controversial
Glycemic Index	Lower (around 63 boiled)	Higher (around 82 boiled)
Nutrient Density	Rich in beta-carotene, Vitamin A, C, B6, fiber	Source of Vitamin C, potassium, resistant starch
Nightshade Family?	No	Yes
Autoimmune Protocol (AIP)	Permitted	Excluded

Potato Products to Avoid on Paleo

Many potato-based products are processed and thus not suitable for the paleo diet. These include bagged chips, instant or frozen mashed potatoes, restaurant french fries, and boxed potato mixes. Pre-packaged potato salads with non-paleo dressings are also to be avoided.

Paleo-Friendly Potato Alternatives

Several root vegetables offer great paleo-friendly alternatives to potatoes. These include cauliflower, which can be used mashed or riced, turnips, rutabaga (Swede), celeriac (celery root), kohlrabi, and jicama. Of course, sweet potatoes remain a popular and versatile choice for baking, mashing, and roasting.

Conclusion: Making the Right Choice for Your Paleo Journey

While the paleo diet doesn't strictly exclude all potatoes, the type and preparation are crucial. Sweet potatoes are widely accepted, while unprocessed white potatoes are permissible for many in moderation, especially those who are active and metabolically healthy. Avoiding processed forms, using paleo-approved cooking methods and fats, and paying attention to how your body responds are key. Individuals with autoimmune conditions should generally stick to sweet potatoes and other non-nightshade options. By understanding these guidelines, you can enjoy potatoes within a paleo framework. For more information on the paleo diet, consult resources like the NCBI Bookshelf.

Frequently Asked Questions

No, not all potatoes are banned on the paleo diet. Unprocessed sweet potatoes are widely accepted, and unprocessed white potatoes are often included in moderation by many paleo followers.

Sweet potatoes are more accepted because they have a lower glycemic index, are richer in certain nutrients like beta-carotene, and are not part of the nightshade family.

Yes, you can eat homemade french fries if they are prepared with paleo-friendly ingredients. This means using a healthy fat like coconut or olive oil and cooking methods like baking or air frying, not deep-frying in processed oils.

Resistant starch is a type of fiber that resists digestion and feeds good gut bacteria. You can increase the resistant starch in potatoes by cooking and then cooling them, which is a beneficial practice for those on paleo.

Yes, people with autoimmune conditions often follow the Autoimmune Protocol (AIP), which excludes nightshade vegetables. Since white potatoes are nightshades, they should be avoided, while sweet potatoes are generally safe.

Great paleo alternatives to potatoes include cauliflower (for mash or rice), turnips, rutabaga, celeriac, and jicama, which can be roasted, mashed, or baked.

No, dairy is not permitted on the paleo diet. When making dishes like mashed potatoes, substitute dairy with paleo-friendly options like ghee, coconut cream, or a drizzle of olive oil.