Can People With Diabetes Eat Potatoes?
Short Answer
Yes. Potatoes can be included in a diabetes-friendly eating pattern — but they are among the more impactful starches, so preparation and portion do the work. A medium boiled potato has a published GI around 78 and a GL of about 25; baking and roasting test higher, boiling and cooling test lower. Sweet potato is generally the gentler choice of the two.
Potato (boiled) — 1 medium potato, boiled (173 g)
| Nutrient | Per serving |
|---|---|
| Carbohydrate | 34.8 g |
| Fiber | 3.1 g |
| Sugars | 1.6 g |
| Protein | 3.3 g |
| GI (published) | 78 (range 62-111, evidence: Strong) |
| Estimated GL | 24.7 — High impact |
What Changes the Impact
- Cooking method: boiled tests lower (GI ~78); baked and roasted test considerably higher (published values up to ~111).
- Cooling: letting boiled potatoes cool — then reheating — creates resistant starch that lowers the response.
- Portion: a medium potato is a full starch serving; a plate of roast potatoes is several.
- The plate: potatoes with protein and vegetables are a different meal than potatoes with bread.
Practical Tips
- Boil rather than bake, roast, or fry.
- Choose small-to-medium potatoes and count them as the meal’s starch.
- Pair with protein and plenty of non-starchy vegetables.
- If you want the gentler root vegetable, see sweet potato.
Related
Frequently asked questions
Do potatoes spike blood sugar? Potatoes are one of the more impactful starches — a medium boiled potato has a GL of about 25 and a GI near 78. Boiling instead of baking, cooling, and moderate portions reduce the response.
Are sweet potatoes better than potatoes for diabetes? Generally yes, prepared the same way: boiled sweet potato has a lower GI (~63 vs ~78) and more fiber. Cooking method can outweigh the difference — roasted versions of both test much higher.
Can I eat potato salad with diabetes? Yes — boiled-then-cooled potatoes (as in potato salad) develop resistant starch, which lowers the glycemic response. Keep the dressing moderate and the portion sensible.