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carb smart potatoes

9 March 2022

Carb Smart Potatoes are the perfect staple to your low-carb, high-fiber diet.

Made with all-natural, quality ingredients and ready in just minutes, our delicious potatoes come in a variety of flavors and textures to satisfy any appetite.

Products range from 100 calories and 4 grams of net carbs or less per serving so you can enjoy guilt-free!

Potatoes are a staple food for many people but are they keto? The short answer is yes, with some caveats.

In the past, potatoes have gotten a bad rap and for good reason. They have a high glycemic index (GI), meaning they can raise your blood sugar quickly. That's especially true for white potatoes and potato products like French fries and potato chips, which are typically fried or cooked in oil at high temperatures.

However, potatoes aren't all bad especially when it comes to their nutrient content. In fact, they're one of the most nutrient-dense foods you can eat!

Potatoes contain lots of fiber, vitamins and minerals. They're also high in antioxidants, particularly when eaten with the skin on.

Eating low-carb doesn't necessarily mean you have to give up all types of potatoes forever it just means you'll need to be mindful of portion sizes and choose your potato dishes more carefully. Potatoes are native to South America and have been cultivated there for thousands of years. The Incas may have been the first to cultivate potatoes, but it was definitely the Spanish Conquistadors who first brought them to Europe in 1532.

Potatoes are considered a "starchy" vegetable and were once avoided by low-carb dieters, but we now know that the potato is actually one of the most nutritious vegetables in existence.

According to the USDA National Nutrient Database, a 100 gram serving of boiled potatoes contains only 16 grams of net carbs (from 17 grams total carbs minus 1 gram dietary fiber). A 100 gram serving also provides 27 percent of your daily value for vitamin C, as well as significant amounts of potassium (10 percent DV) and B6 (18 percent DV).

Nutritional value

Potatoes are fat-, sugar-, and cholesterol-free. They are high in fiber, potassium, iron and vitamin C.

The glycemic index (GI) of a typical potato is 80 or higher on average; however, new varieties have been bred to have a GI closer to 50 or less after being cooked for 20 minutes at 100°C (212°F).

The popular russet potatoes have a GI as low as 54 when baked for 40 minutes at 200°C (392°F).

Carb Smart Potatoes Benefits

Potatoes are a rich source of nutrients such as potassium, iron and vitamin C. They are also considered to be a complex carbohydrate. Potatoes are low in sodium and fat. They contain no cholesterol. The best potatoes for carb smart diets are those that have a glycemic index rating of 50 or lower. These include sweet potatoes, purple potatoes and red-skinned potatoes.

Glycemic Index

The glycemic index measures the effect of carbohydrates on blood sugar levels; foods that have a high glycemic index rating cause blood sugar levels to rise quickly. Potatoes with a high glycemic index rating may lead to weight gain due to an increase in calorie consumption from hunger after eating them, says the University of Maryland Medical Center. Weight gain can also lead to insulin resistance and type 2 diabetes.

Weight Loss

Low-carbohydrate diets can help you lose weight because they reduce your caloric intake and lower your insulin levels, according to a study published in the "New England Journal of Medicine" in 2008. Low-carbohydrate diets also help you lose more fat and less muscle mass than low-fat diets, which helps maintain your resting metabolic rate, according to MayoClinic.