So…are potato KETO friendly or not ?? In this article we are going to cover exactly that.
Potatoes are scientifically named Solanum Tuberosa. They are one of the most common and important food sources on the planet. These classic vegetables were discovered 100’s of years ago in the central and South American regions
During the 18th century potatoes were the heights of fashion in so many cultures & countries
Potatoes actually contain a whole lot of health benefits that make them all the more essential as a staple dietary item around the world. But Are Potato Keto Friendly ???….hopefully this article would answer this question for you
General Health Benefits Of Potato:
The reason potatoes have spread across the globe so quickly and have been so widely accepted is because they are a storehouse of energy and nutrition, including vitamins & minerals
If you eat potatoes regularly, you ensure a good supply of water and ions in your body. This is because they are rich in potassium. The concentration is highest in the skin and just beneath it…….So eating the potato with its skin is always beneficial.
Typically a 100 gram serving will contain about 17 milligrams of vitamin C. In addition to this, they also contain vitamin A and B. Water accounts for about %70 to %80 of a potatoes weight, so the belief that you become fat by eating potatoes is a misconception.
of course, there is always a correct and wrong way of eating potatoes. For instance if your potato serving contains large quantities of butter, or if you are going to deep fry them in the form of French fries, then obviously its going to be high in fats and cholesterol. On the other hand, if you eat your potatoes “Baked with a hint of butter” then you can pack in most of the nutrients that it offers.
So.. Are Potato Keto Friendly ?? Let Us Look At Potatoes From A KETO Standpoint:
“THEORETICALLY” Keto requires a person to maintain a zero carb diet. The logic here is that, the body has to be in “KETOSIS” ( a process where the body is consuming the stored fats as there is no glucose to consume )at all times. Eating anything with carbs in it will completely stop the process of ketosis, as the body now has readymade glucose to feed on.
Now…Look up any potato nutrition chart and you will see that…One small red potato has about 25 to 30 grams of carbs, while a big size “white baking potato” can have anywhere between 50 to 80 grams of carbs in it. So….. “THEORETICALLY” Are Potato Keto Friendly ??………The unfortunate answer is “NO”…… Potatoes are no good for KETO !!……………It’s a sad fact but that’s the truth !!
But with this being said…in recent years, it has been observed that 20 to 40 grams of carbs a day can still keep you body in ketosis, so most people (especially while starting of ) would consume 20 to 40 grams of carbs a day while on keto.
So now … from a “TECHNICAL” & “IN PRACTICE” stand point:- yes we can consume potatoes on a KETO diet, but keep in mind that 2 small red potatoes is more than enough to end your “keto carb intake” for the day.
If your discouraged that potatoes are of the list, then don’t be !!! There are tons of other ground & root vegetables that can act as potato substitutes
Here are the TOP 2 KETO Alternatives for Potatoes
This is actually one of the most popular keto foods to go after. Not just potato, but a variety of Keto dishes can be made with cauliflower.
Here are some “potato alternative” dishes that can be made with cauliflower. Recipes to these dishes are freely available online.
) Cauliflower Mash ( substitute for Mash potatoes )
) Baked Cauliflower Fries ( substitute for French fries )
) Cauliflower hash brown ( substitute for Hash Browns )
) Cauliflower Casserole ( substitute for Potatoes in a Casserole )
KETO Mash Cauliflower Recipe
Rutabagas is one of the best KETO alternatives for potatoes and even though it is a ground vegetable, its carb output is less than half of a potato. While 1 small potatoes puts out about 25 grams of carbs, a similar sized rutabagas has only about 8 grams of carbs.
Here are some potato alternative dishes that can be made with rutabagas. Recipes to these dishes are freely available online as well.
) Keto Scalloped “Rutabagas” ( substitute for scalloped potatoes )
) Rutabagas Fries ( substitute for French fries )
) Sliced Chips Made From Rutabagas ( substitute for potato chips )
) Rutabagas Hash Brown ( substitute for Hash Browns )
) Rutabagas Casserole ( substitute for Potatoes in a Casserole )
KETO Rutabagas FRENCH FRIES RECIPE
BONUS: 10 more “Healthy & Nutritious” Foods that are “NOT” approved for ketosis
CONCLUSSION: Potatoes is a underground root vegetable, and is really not the best fit for KETO. While you still can consume a small amount of potatoes on KETO, there are other good potato alternatives (as mention above ) to consider as well.
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