Discover What Kind of Potatoes Have Less Sugar and a Lower Glycemic Impact

January 6, 2026 •

4 min read

According to research from Harvard University, the way a potato is prepared can have a greater impact on blood sugar than the variety itself, but choosing the right spud is still key for a healthier diet. Discover what kind of potatoes have less sugar and a lower overall glycemic effect to make smarter dietary choices.

Quick Summary

This guide details the potato varieties, such as Carisma, Nicola, and waxy types, that have a lower glycemic index, plus cooking methods that minimize sugar impact. It covers key nutritional differences and provides strategies for incorporating potatoes into a balanced, blood-sugar-conscious diet.

Key Points

Low GI vs. Sugar: Look for potatoes with a low glycemic index (GI), which indicates a slower blood sugar rise, rather than just low sugar grams.
Choose Waxy Varieties: Waxy potatoes like Carisma, Nicola, red, and new potatoes have a naturally lower GI compared to starchy types like Russets.
Boil or Steam for Best Results: These cooking methods minimize the glycemic impact of potatoes, unlike baking or frying which significantly increase it.
Cool Cooked Potatoes: Letting boiled potatoes cool increases resistant starch, further lowering their GI and making them a healthier choice.
Pair with Protein and Fiber: Eating potatoes alongside sources of protein and fiber can help slow down the absorption of carbohydrates and prevent blood sugar spikes.
Practice Portion Control: Even low-GI potatoes can raise blood sugar in large amounts, so mindful portion sizes are crucial for managing impact.

The Difference Between Sugar and Glycemic Index

When looking for potatoes with "less sugar," it's important to understand the nuance between a food's literal sugar content and its glycemic index (GI). The GI measures how quickly a carbohydrate-containing food raises blood sugar levels. While some white potatoes may contain less actual sugar than sweet potatoes, their high starch content can cause a faster and more significant blood sugar spike, leading to a higher GI. Therefore, the most helpful metric for minimizing blood sugar impact is often the glycemic index rather than the sugar grams alone.

Starchy vs. Waxy Potatoes

Potatoes are typically categorized by their starch content. Starchy varieties, like Russets, have a fluffy, absorbent texture when cooked and a high GI because their starch is rapidly converted to glucose. Waxy potatoes, such as new potatoes or red potatoes, hold their shape well after cooking and have a lower GI, as their starch is digested more slowly. This slower digestion prevents the sharp blood sugar spikes associated with starchy varieties.

Potato Varieties with a Lower Glycemic Impact

Certain potato varieties are naturally lower on the glycemic scale, making them a better choice for managing blood sugar. Here are some of the top options:

Carisma Potatoes: Often touted as a diabetic-friendly option, Carisma potatoes are a non-GMO white potato with a notably low GI of 53. Their starch is less likely to cause a rapid blood sugar spike.
Nicola Potatoes: Similar to the Carisma, the Nicola potato is another low-GI variety that is a great option for those monitoring their blood sugar levels.
New Potatoes (Baby Potatoes): These small, thin-skinned potatoes are a waxy variety with a lower GI than their mature counterparts. Their size also aids in portion control.
Red Potatoes: With a waxy texture, red potatoes have a medium GI, which is significantly lower than starchy Russet potatoes.
Purple Potatoes: These vibrant spuds contain high levels of anthocyanins, antioxidants also found in blueberries and blackberries. These compounds cause less of a blood sugar spike compared to white potatoes. Purple potatoes also have a lower glycemic load than white potatoes.
Sweet Potatoes: When boiled, sweet potatoes have a moderate GI, lower than many white potato varieties. They are also rich in fiber and beneficial beta-carotene. It is important to note that baked sweet potatoes have a much higher GI.

Cooking Methods Are Crucial

How you prepare your potatoes has a profound effect on their glycemic impact. The process of cooking alters the starch structure, which in turn changes how quickly it is absorbed by your body.

Best Cooking Methods for Blood Sugar Control

Boiling or Steaming: These methods result in the lowest GI, as they cook the potato gently without breaking down the starch excessively. For example, a boiled potato has a significantly lower GI than a baked one.
Cooling After Cooking: When you cook and then cool potatoes, a process called retrogradation occurs, which increases the amount of resistant starch. This type of starch resists digestion, further lowering the glycemic effect when eaten cold, such as in a potato salad.

Cooking Methods to Minimize

Baking and Frying: These high-heat methods break down starches and increase the glycemic index significantly. A baked potato can have a very high GI, and French fries are often even higher.

Smart Strategies for Enjoying Potatoes with Less Sugar Impact

Making informed choices doesn't mean you have to give up potatoes entirely. Portion control and strategic pairings can help you enjoy them as part of a healthy diet.

Pair with Protein, Fat, and Fiber: Serving potatoes with lean protein and fiber-rich vegetables, like salmon and green beans, helps to slow the overall absorption of glucose into the bloodstream, blunting the blood sugar spike.
Eat the Skin: Leaving the skin on your potatoes adds valuable fiber to your meal. This extra fiber aids in slowing digestion and promoting better blood sugar control.
Mind Your Portion Sizes: Even with low-GI potatoes, consuming large portions will result in a higher glycemic load. Practice moderation to keep blood sugar in check.

Comparison Table: Potato Varieties and Glycemic Impact


Potato Variety	GI (Varies with Preparation)	Sugar (100g, Boiled)	Texture	Best Use for Low GI	Notes
Carisma	Low (~53)	Low	Less starchy	Boiling, Steaming	Specially bred low-GI variety.
Red Potato	Medium (~60)	Low	Waxy	Boiling, Steaming, Salads	Excellent for low-GI potato salads.
New Potato	Lower than mature	Low	Waxy	Boiling, Steaming	Smaller size helps with portion control.
Purple Potato	Lower than white	Varies	All-purpose	Boiling, Roasting	Rich in antioxidants; striking color.
Sweet Potato	Low (Boiled ~44)	Higher (~6.5g)	Moist	Boiling, Steaming	Higher natural sugar but lower GI when boiled.
Russet	High (~85 Baked)	Low	Starchy, Fluffy	Avoid for blood sugar control	Best for baking, mashing, but has highest GI.

Conclusion

For those monitoring their sugar and carbohydrate intake, knowing what kind of potatoes have less sugar in terms of glycemic impact is vital. The best choices are waxy, low-GI varieties like Carisma, Nicola, and new potatoes, especially when prepared by boiling or steaming and cooled to maximize resistant starch. While sweet potatoes have more natural sugar, they offer a lower GI when boiled, though baked varieties should be consumed with caution. By combining variety selection with healthy cooking methods and portion control, you can confidently include potatoes in a balanced diet while minimizing their effect on blood sugar levels.

Frequently Asked Questions

For diabetics, the best potatoes are waxy varieties like Carisma, Nicola, or new potatoes, prepared by boiling or steaming. Sweet potatoes are also a good option when boiled, due to their moderate GI and high fiber content.

While the name suggests otherwise, white potatoes actually contain less actual sugar (approx. 0.8g per 100g boiled) than sweet potatoes (approx. 11.6g per 100g boiled). However, boiled sweet potatoes typically have a lower glycemic index (GI) than boiled white potatoes.

To lower the glycemic impact of potatoes, choose low-GI varieties, boil or steam them instead of baking or frying, and eat them cooled after cooking to increase resistant starch. Additionally, pairing them with protein and fiber helps slow carbohydrate absorption.

It is better to eat potatoes with the skin on. The skin contains fiber that helps slow down the digestion of the potato's starches, which in turn helps regulate blood sugar levels.

Purple potatoes are an excellent choice for blood sugar management. They have a lower glycemic load than white potatoes and contain beneficial anthocyanin antioxidants that cause less of a blood sugar spike.

Cooling cooked potatoes, like in a potato salad, increases the amount of resistant starch. This starch passes through the small intestine undigested, effectively lowering the potato's glycemic index and moderating its impact on blood sugar.

Yes, if you are concerned about blood sugar, you should generally limit or avoid Russet potatoes. Their starchy texture and high glycemic index, especially when baked, can cause a rapid spike in blood glucose.