Are Potatoes Complex Carbs?

Are Potatoes Complex Carbs – Overview

The digestion process of complex carbohydrates takes longer than simple carbohydrates. They can provide the required energy throughout the day. Complex carbs can help to regulate the blood sugar level in your body. Potatoes are a great source of complex carbohydrates.

A medium-sized potato can contain around 27 grams of complex carbohydrates.

Are Potatoes Complex Carbs?

Are Potatoes Complex Carbs

Are potatoes healthy carbs?

Experts consider potatoes a starchy vegetable. Potatoes can work in your body as healthy carbs. A potato with its skin contains high fiber and low calories. You can find certain vitamins and minerals in potatoes as well.

Certain types of potatoes can be a source of higher GI or glycemic index. The GI level is different in separate food items. These levels are based on the effect of any food item on your blood sugar level.

  • Less than 55: Low GI level
  • 56 to 69: Medium GI level
  • More than 70: high GI level

The GI level is not the same in different kinds of potatoes.

  • Baked russet potato: 111
  • Boiled white potato: 82
  • Instant mashed potato: 87
  • Yam: 54
  • Sweet potato: 70

Potatoes that contain a higher GI complex can increase the blood sugar level faster. If you want to maintain your blood glucose level, you have to be careful about your portion size.

You do not have to eliminate potatoes from your diet, but you must maintain a balance in your food consumption.

You need to subtract the sugar and dietary fiber level of a food item from the carbohydrate level to calculate the starch level of that food. You must keep track of these things. They can change based on your sleep, stress level, insulin resistance or sensitivity, food consumption, etc.

Is Rice Healthier Than Potatoes?

Potatoes are a high source of potassium, vitamin C, and fiber. However, rice is a great source of niacin, thiamin, and vitamin B6. Both rice and potatoes are low in calories, and they are both really good for losing weight. Sometimes, rice can be a better choice than potatoes because they are lower in carbs. Rice can be more beneficial for weight loss and maintaining blood sugar levels.

However, potatoes can be more beneficial for anti-aging because they have more antioxidant properties than rice.

Are Potatoes Healthier Than Bread?

Bread is generally made of flour, which is a great source of starch. On the other hand, potatoes are also a good source of starch. Both of them are really high in carbs. Bread contains certain minerals and vitamins, including niacin, thiamin, iron, and riboflavin.

However, there are certain minerals and vitamins in potatoes as well, including potassium, magnesium, and vitamin C.

Some experts consider potatoes healthier than bread because they are high in fiber and low in calories. A small baked potato can contain around 3 grams of fiber and 100 calories. However, whole wheat bread has 2 grams of fiber and 80 calories. Some people believe that bread can be a healthier choice because it has more nutrients, including iron and vitamin B.

How Can Potatoes Affect Your Blood Sugar Level?

According to some experts, boiled potatoes can increase your blood sugar level by 20% more than any control food. However, according to some other people, potatoes may not cause any significant changes in blood sugar levels.

The actual results are not clear yet. More research and studies are necessary to determine the actual effect of potatoes on the blood sugar level.

What Are Good Potato Alternatives?

You can always eat yams or sweet potatoes instead of baked, fried, or boiled regular potatoes. They are both low in calories and fat and can help you maintain a healthy blood sugar level. Yams and sweet potatoes have a low to medium Glycemic Index (GI). If you keep the skin of the sweet potato, you can get high fiber and a lower GI as well.

If you are consuming regular potatoes, try to maintain a balanced diet and control your portion size.

Potatoes and Weight Loss

Complex carbohydrates contain three or more sugar molecules. They can have higher blood sugar levels than simple carbs. Potatoes contain complex carbohydrates. Overconsuming can increase your blood sugar level and delay the process of weight loss.

Can You Eat Potatoes Every Day?

Potatoes are a great source of vitamin C, fiber, and potassium. They are low in fat and calories. Therefore, you can eat potatoes every day, but in a balanced and controlled way. You must be careful about your portion size and the frequency of consumption.


You do not have to stop eating your favorite foods to maintain a balanced diet. You can always control your portion size and include your favorite food in your diet. Potatoes are a great source of complex carbohydrates.

However, potatoes contain some minerals and vitamins. They are low in fat and calories as well. Therefore, the consumption of potatoes in a balanced and controlled way can be really beneficial for your health.

See Also

Low Purine Diet Plan

Printable Vegetarian Protein Sources

Printable High Protein Foods List

Printable High Cholesterol Food List