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Do potatoes spike blood sugar?

They're also chock full of starch, which is a carbohydrate. But even though a potato is considered a complex “healthy” carb, your body digests these carbs faster than other kinds of complex carbs. These broken-down carbs flood your blood with sugar. This makes your blood sugar spike quickly.

webmd.com - Carbs in Potatoes and How They Affect Blood Sugar - WebMD

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When you’re watching your blood sugar closely, carbs matter. Your digestive system breaks down carbohydrates into sugar. That sugar goes into your blood and makes blood sugar levels rise. Potatoes make up 30% of the vegetables the average U.S. adult eats in a year. Their skin makes them rich in fiber, they’re low in calories, and they have important nutrients like vitamin C, potassium, and vitamin B6. They’re also chock full of starch, which is a carbohydrate. But even though a potato is considered a complex “healthy” carb, your body digests these carbs faster than other kinds of complex carbs. These broken-down carbs flood your blood with sugar. This makes your blood sugar spike quickly. Glycemic Index To understand how a complex carbohydrate-rich food like a potato acts in your body, you need to know its glycemic index (GI). The glycemic index is a scale that ranks carbohydrates from 0 to 100. The higher a food’s number, the faster it raises your blood sugar level. Low GI foods release sugar slowly into your body, giving it more time to store or use it. Your body digests foods that rate high on the scale faster than low ones. High GI foods have a rating of 70-100.

Medium GI foods have a rating of 55-69.

Low GI foods are 55 or below.

Potatoes fall in the high GI category. A cup of them can affect your blood sugar in the same way a can of soda would. One study found that women who ate a large amount of potatoes raised their risk of diabetes. Replacing them with whole grains cut their risk. Bottom line: If you pile this veggie on your plate, it means a higher chance you’ll create blood sugar issues. A potato’s glycemic index changes depending on how you prepare it. Some examples include: Baked potato: 111

Boiled potato: 82

Instant mashed potatoes: 87

French fries 73 All of these ratings are in or above the high category.

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