You have surely guessed by now that we believe that CARBS and other sugars are pretty much evil stuff. All wheat, grain, potatoes, rice, pasta etc. gets turned into sugar in the body, then insulin comes to our rescue and caries the poisonous sugar off to our fat deposits and stores it as a future source of energy. However , the only time we can ever access this fat store is when there is virtually no insulin in our blood stream. When insulin is limited and when we restrict the supply of new energy, we enter a state of what is known as ketosis. Here the body produces ketones (turning your fat into a usable energy source) to replace the sugar in our blood stream. How do we get into a state of ketosis? Either we intermittently fast or our diet is very high in fat and very low in carbohydrates - preferably both!
Potatoes, old, raw, flesh only
| Energy (kcal) | 82 |
| Energy (kJ) | 349 |
| Water (g) | 78.1 |
| Starch (g) | 18.7 |
| Total sugars (g) | 0.9 |
| Glucose (g) | 0.5 |
| Galactose (g) | 0 |
| Fructose (g) | 0.4 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.9 |
| Protein (g)/100kcal | 2.3 |
| Protein % of calories | 9.3 |
| Carbohydrate (g) | 19.6 |
| Carbohydrate (g)/100kcal | 23.9 |
| Carb % of calories | 95.6 |
| Fat (g) | 0.1 |
| Fat (g)/100kcal | 0.1 |
| Fat % of calories | 1.1 |
| Satd FA /100g fd (g) | 0 |
| Omega 3 /100g | 0 |
| Omega 6 /100g | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 63 |
| Potassium (mg) | 280 |
| Calcium (mg) | 6 |
| Magnesium (mg) | 19 |
| Phosphorus (mg) | 160 |
| Iron (mg) | 1.1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 3.4 |
| Chloride (mg) | 63 |
| Manganese (mg) | 0 |
| Selenium (µg) | 3 |
| Iodine (µg) | 3 |
| Vitamin D (µg) | 0.4 |
| Vitamin E (mg) | 0.1 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 4.4 |
| Tryptophan/60 (mg) | 2.9 |
| Niacin equivalent (mg) | 7.3 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 2 |
| Folate (µg) | 4 |
| Pantothenate (mg) | 0.9 |
| Biotin (µg) | 1 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0.8 |
| AOAC fibre (g) | 2 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 11 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 11 |
Potato chips, microwave, cooked
| Energy (kcal) | 221 |
| Energy (kJ) | 930 |
| Water (g) | 50.4 |
| Starch (g) | 31.5 |
| Total sugars (g) | 0.6 |
| Glucose (g) | 0.2 |
| Galactose (g) | 0 |
| Fructose (g) | 0.1 |
| Sucrose (g) | 0.3 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 3.6 |
| Protein (g)/100kcal | 1.6 |
| Protein % of calories | 6.5 |
| Carbohydrate (g) | 32.1 |
| Carbohydrate (g)/100kcal | 14.5 |
| Carb % of calories | 58.1 |
| Fat (g) | 9.6 |
| Fat (g)/100kcal | 4.3 |
| Fat % of calories | 39.1 |
| Satd FA /100g fd (g) | 0.6 |
| Mono FA /100g food (g) | N |
| Poly FA /100g food (g) | N |
| Trans FAs /100g food (g) | N |
| Sodium (mg) | 980 |
| Potassium (mg) | 100 |
| Calcium (mg) | 110 |
| Magnesium (mg) | 49 |
| Phosphorus (mg) | 150 |
| Iron (mg) | 5.1 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 1.9 |
| Chloride (mg) | 1510 |
| Manganese (mg) | 0 |
| Selenium (µg) | 21 |
| Iodine (µg) | 81 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.8 |
| Tryptophan/60 (mg) | 3.9 |
| Niacin equivalent (mg) | 4.7 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 2 |
| Folate (µg) | 15 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 1 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 2.9 |
| AOAC fibre (g) | 2.9 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | N |
Potato chips, oven ready, no batter, baked
| Energy (kcal) | 189 |
| Energy (kJ) | 800 |
| Water (g) | 54.2 |
| Starch (g) | 34.3 |
| Total sugars (g) | 1 |
| Glucose (g) | 0.4 |
| Galactose (g) | 0 |
| Fructose (g) | 0.3 |
| Sucrose (g) | 0.4 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 3.2 |
| Protein (g)/100kcal | 1.7 |
| Protein % of calories | 6.8 |
| Carbohydrate (g) | 35.3 |
| Carbohydrate (g)/100kcal | 18.7 |
| Carb % of calories | 74.7 |
| Fat (g) | 4.9 |
| Fat (g)/100kcal | 2.6 |
| Fat % of calories | 23.3 |
| Satd FA /100g fd (g) | 0.8 |
| Omega 3 /100g | 0 |
| Omega 6 /100g | 2.4 |
| Mono FA /100g food (g) | 1.4 |
| Poly FA /100g food (g) | 2.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 110 |
| Potassium (mg) | 400 |
| Calcium (mg) | 21 |
| Magnesium (mg) | 28 |
| Phosphorus (mg) | 190 |
| Iron (mg) | 0.1 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.4 |
| Chloride (mg) | 140 |
| Manganese (mg) | 0 |
| Selenium (µg) | 25 |
| Iodine (µg) | 80 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.3 |
| Niacin (mg) | 1.8 |
| Tryptophan/60 (mg) | 3.9 |
| Niacin equivalent (mg) | 5.7 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | N |
| Folate (µg) | N |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | 1 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 2.7 |
| AOAC fibre (g) | 3.5 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Potato crisps, fried in sunflower oil
| Energy (kcal) | 493 |
| Energy (kJ) | 2064 |
| Water (g) | 4.3 |
| Starch (g) | 54.9 |
| Total sugars (g) | 0.9 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0.9 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 6.2 |
| Protein (g)/100kcal | 1.3 |
| Protein % of calories | 5 |
| Carbohydrate (g) | 55.8 |
| Carbohydrate (g)/100kcal | 11.3 |
| Carb % of calories | 45.3 |
| Fat (g) | 28.8 |
| Fat (g)/100kcal | 5.8 |
| Fat % of calories | 52.6 |
| Satd FA /100g fd (g) | 2.5 |
| Omega 3 /100g | 0.1 |
| Omega 6 /100g | 2.4 |
| Mono FA /100g food (g) | 22.4 |
| Poly FA /100g food (g) | 2.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 83 |
| Potassium (mg) | 260 |
| Calcium (mg) | 9 |
| Magnesium (mg) | 17 |
| Phosphorus (mg) | 170 |
| Iron (mg) | 0.8 |
| Copper (mg) | 0 |
| Zinc (mg) | 3 |
| Chloride (mg) | 79 |
| Manganese (mg) | 0 |
| Selenium (µg) | 7 |
| Iodine (µg) | 10 |
| Vitamin D (µg) | 1.2 |
| Vitamin E (mg) | 0.2 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 5.9 |
| Tryptophan/60 (mg) | 3.7 |
| Niacin equivalent (mg) | 9.6 |
| Vitamin B6 (mg) | 0.5 |
| Vitamin B12 (µg) | 2 |
| Folate (µg) | 14 |
| Pantothenate (mg) | 0.5 |
| Biotin (µg) | 1 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 4.6 |
| AOAC fibre (g) | 4.4 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Potatoes, new and salad, flesh only, raw
| Energy (kcal) | 68 |
| Energy (kJ) | 290 |
| Water (g) | 81.7 |
| Starch (g) | 14.8 |
| Total sugars (g) | 1.3 |
| Glucose (g) | 0.3 |
| Galactose (g) | 0 |
| Fructose (g) | 0.3 |
| Sucrose (g) | 0.7 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.7 |
| Protein (g)/100kcal | 2.5 |
| Protein % of calories | 10 |
| Carbohydrate (g) | 16.1 |
| Carbohydrate (g)/100kcal | 23.7 |
| Carb % of calories | 94.7 |
| Fat (g) | 0.1 |
| Fat (g)/100kcal | 0.2 |
| Fat % of calories | 1.3 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 420 |
| Potassium (mg) | 250 |
| Calcium (mg) | 6 |
| Magnesium (mg) | 33 |
| Phosphorus (mg) | 170 |
| Iron (mg) | 2.2 |
| Copper (mg) | 0.6 |
| Zinc (mg) | 2.7 |
| Chloride (mg) | 550 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.2 |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.5 |
| Niacin (mg) | 4.9 |
| Tryptophan/60 (mg) | 3.3 |
| Niacin equivalent (mg) | 8.2 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 7 |
| Folate (µg) | 4 |
| Pantothenate (mg) | 1 |
| Biotin (µg) | 1 |
| Vitamin C (mg) | 7 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1 |
| AOAC fibre (g) | 1.8 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Baked Potato
| Serving Size grams | 150 |
| Teaspoons of table sugar equivalent | 9.3 |
| Glycemic Index | 85 |
| Glycemic Load | 25.5 |
| Potential GI Range | 85±12 |
potato
| Serving Size grams | 150 |
| Teaspoons of table sugar equivalent | 5.1 |
| Glycemic Index | 50 |
| Glycemic Load | 14 |
| Potential GI Range | 50±9 |
Mashed Potatoes
| Serving Size grams | 150 |
| Teaspoons of table sugar equivalent | 5.4 |
| Glycemic Index | 74 |
| Glycemic Load | 14.8 |
| Potential GI Range | 74±5 |
Potato
| Serving Size grams | 150 |
| Teaspoons of table sugar equivalent | 6.2 |
| Glycemic Index | 85 |
| Glycemic Load | 17 |
| Potential GI Range | 85±3 |
Potato
| Serving Size grams | 150 |
| Teaspoons of table sugar equivalent | 4.4 |
| Glycemic Index | 57 |
| Glycemic Load | 12 |
| Potential GI Range | 57±7 |