Are potatoes complex carbohydrates?

In this article, we will answer the question “Are potatoes complex carbs?” and discuss how they are healthy or unhealthy carbs?

Are potatoes complex carbs?

Yes, potatoes are complex carbs. Potatoes are a starchy vegetable and a good source of carbohydrates. They’re high in fiber (when the skin is included), low in calories, and packed with vitamins and minerals.

 The glycemic index of most potato cultivars is greater (GI). Foods are classified as high (GI greater than 70), medium (GI 56 to 69), or low (GI 55 or below) on the GI scale. The food’s GI grade is determined by how it affects blood sugar levels.


The carbs in a medium 5.3 oz skin-on potato are 26 grams. Carbohydrate-rich meals, such as potatoes, have recently received a poor name.

Many of today’s most popular fad diets advocate limiting carbohydrate-rich meals entirely or in part. This is unfortunate since carbs serve a variety of vital roles in the body, and excluding them from the diet is neither required nor healthful. The facts of carbs are as follow:

·         One medium 5.3 oz skin-on potato has 26 grams of carbs or 9% of the daily value per serving.

·         Carbohydrates are required for the brain and red blood cells.

·         To support the central nervous system, consume 130 grams of carbs each day.

·         Select carbs with a high “nutrient density.”

·         Carbohydrates from fruits and vegetables are great.

Carbs in potatoes

Potatoes account for 30% of the veggies consumed by the average American adult in a year. They’re high in fiber, low in calories, and contain vital minerals like vitamin C, potassium, and vitamin B6 thanks to their skin.

 They’re also high in starch, which is a type of carbohydrate. Even though potatoes are a complex “healthy” food, your body digests them faster than other complex carbohydrates. The sugar from these broken-down carbohydrates floods your bloodstream. Your blood sugar levels will soon rise as a result of this.

Glycemic Index

You need to know the glycemic index of a complex carbohydrate-rich item like a potato to understand how it affects your body (GI).

The glycemic index is a rating system for carbohydrates that ranges from 0 to 100. The greater the number on a meal, the quicker it raises your blood sugar. Sugar is released slowly into your body with low GI meals, allowing your body more time to store or utilize it. Foods with a high glycemic index digest faster than those with a low glycemic index.

·         Foods with a high GI score range from 70 to 100.

·         Foods with a GI of 55-69 are considered medium.

·         Foods with a GI of 55 or less are considered low GI.

Potatoes have a high glycemic index (GI). A cup of them has the same effect on your blood sugar as a can of soda. Women who ate a lot of potatoes had a higher risk of diabetes. Whole grains can be used to replace them, which reduces the danger.

 Bottom line: Piling this veggie on your plate increases your chances of developing blood sugar problems. The glycemic index of a potato varies depending on how it is prepared. Here are a few examples:

·         111 calories per baked potato

·         Potatoes, boiled: 82

·         Mashed potatoes instant: 87

·         73 french fries

Potato Nutrition Facts

·         Vitamin C

·         Potassium

·         Carbohydrates

·         Protein

·         Fiber

·         Vitamin B6

·         Iron

Healthy and Unhealthy Crabs

Carbohydrates are the primary source of energy for your body and brain. Fiber, starch, and sugar are the three types of carbohydrates. When people want to reduce weight, they frequently eliminate carbs from their diet. However, not all carbohydrates are made equal.

A 2016 study on mice revealed that a low-carb, high-fat diet caused the mice to gain weight and have uncontrolled blood sugar. Human studies, on the other hand, have shown promise. A 2017 review of research revealed better glucose management, A1c, triglycerides, and HDL cholesterol in people on low-carbohydrate (≤ 130 grams per day) diets.

 It’s critical to understand the different types of carbs and how to portion them appropriately, whether you’re trying to lose weight or keep your blood sugar in check. Complex carbs include starch and fiber. Fiber is not digested, while starchy carbs are.

 As a result, high-fiber meals might give you a feeling of fullness, which can help you avoid overeating. Unrefined whole grains, legumes, fruits, and starchy and non-starchy vegetables are examples of complex carbohydrates. Here are several examples:

·         black beans

·         sweet potato with skin

·         berries

·         lentils

·         green peas

·         whole wheat bread and pasta

·         squash

·         cucumber

·         broccoli

·         spinach

·         celery

·         chickpeas

·         oatmeal

Fruits (which also include complex carbs), dairy, and sweeteners like sugar, honey, and agave all contain simple carbohydrates.


In this article, we answered the question “Are potatoes complex carbs?” and discussed how they are healthy or unhealthy carbs?


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.