Find out Why Potatoes Raise Blood Glucose More Than Sugar

The Glycemic Index of potatoes and sugar explained

Basket of potatoes on table
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If you've been reading about the glycemic index and trying to choose foods that will have less impact on your blood sugar, foods like potatoes might be confusing. Why are potatoes (glycemic index 90) so much higher than white sugar (glycemic index 59)? There are a few things to think about in answering this question.

Potatoes Have More Glucose

The first is simply that there is more glucose in potatoes than in sugar.

Are you surprised? After all, people don't think of regular white potatoes as sweet.  It turns out that the starch in potatoes, indeed almost all starch, is made up of long strings of glucose. Since the starch in potatoes is rapidly digested, the glycemic index of potatoes is almost as high as that of glucose alone. The glycemic index of glucose is 100 points where potatoes are usually listed as being in the high 80s or low 90s.

Sucrose (table sugar), on the other hand, is a disaccharide (two sugar) molecule made up of one glucose molecule and one fructose molecule joined together. Fructose is processed differently in your body than glucose, and it doesn't affect your blood sugar as much. However, fructose causes problems of its own when you eat too much of it.

So, it turns out that an ounce of carbohydrate from potatoes has twice the glucose as sugar.  When you think of it that way, of course, potatoes would raise blood glucose more.

The Glycemic Index Can Be Misleading

The tests for glycemic index only show averages, and the glycemic index number itself is actually an average of those averages. In the case of potatoes, the different studies used to compute the index have results anywhere from 56 to 111. Each of those studies was run on a number of people with only the average being reported.

So, the glycemic index number itself might not mean much to a given person.

The upshot is that different people have different responses to different foods. The most important thing is how your own body reacts to a potato, which you can find out with a blood glucose meter. This is especially important if your body is on the diabetes spectrum and doesn't process sugars well. High blood sugars take a toll on your body, making it more likely that you will cause more damage to your pancreas and suffer more of the complications from diabetes.

Watching Your Portions

Potatoes have many nutritional benefits and their glycemic load will depend on how much you eat at one time and what other food you have with the potatoes. Most of the time, potatoes are eaten as part of a meal rather than by themselves, and that will modify how they affect your blood glucose.


Grains and Starchy Vegetables. American Diabetes Association.

Glycemic Index Database. University of Sydney, Australia. Last Modified: May 2, 2017.