Yukon Gold potatoes have become a popular potato variety known for their buttery flavor and smooth texture. However, when it comes to their carb content, many people wonder – are Yukon Gold potatoes high in carbs?
The carb content of Yukon Gold potatoes
Like all potato varieties, Yukon Gold potatoes do contain a significant amount of carbohydrates. One medium Yukon Gold potato (about 148g) contains:
- Total carbohydrates: 33g
- Dietary fiber: 3g
- Sugars: 1g
- Starch: 29g
So one medium Yukon Gold potato provides about 33g of total carbs, with most of those carbs coming from starch.
To put this carb count into perspective, here is how it compares to other common potato varieties:
| Potato variety | Total carbs in 1 medium potato |
|---|---|
| Russet | 37g |
| Red | 27g |
| Yukon Gold | 33g |
| Sweet | 23g |
As you can see, Yukon Gold potatoes contain a similar amount of carbs as other common white/starchy potato varieties like Russets. They have a higher carb count than red or sweet potatoes.
So in terms of carb content, Yukon Gold potatoes would be considered a high carb vegetable, but not significantly higher in carbs compared to other white potatoes.
Why potatoes are high in carbs
All potato varieties, including Yukon Golds, are relatively high in carbohydrates for two main reasons:
Potatoes are primarily starch
The majority of a potato’s calories come from starch. Specifically, potatoes contain starch in the form of amylopectin and amylose. These starches are composed of long chains of glucose molecules, which is why they are classified as a complex carbohydrate.
About 80% of the total dry weight of a potato is starch. So by definition, potatoes are a starchy vegetable.
Potatoes have less water content than other vegetables
Many vegetables like spinach, tomatoes, cucumbers, and lettuce have high water content. This dilutes the amount of carbs per gram. Potatoes, on the other hand, have lower water content in relation to their starch and fiber. This results in more carbohydrates when measured per gram.
So in summary, the combination of being a starchy vegetable by composition plus having a lower water content makes the potato a higher carb choice among vegetables.
Yukon Gold potato nutrition facts
While Yukon Gold potatoes are higher in carbs compared to non-starchy veggies, they still provide many beneficial nutrients:
- Vitamin C: 28% of the Daily Value
- Potassium: 620mg or 18% of the Daily Value
- Vitamin B6: 27% of the Daily Value
- Fiber: 12% of the Daily Value
- Antioxidants like carotenoids and flavonoids
In addition, Yukon Gold potatoes, like other potatoes, contain no fat, sodium, or cholesterol. The majority of the calories come from carbohydrates.
Here is the full nutrition breakdown for a medium Yukon Gold potato of 148g:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 161 | 8% |
| Total Fat | 0.2g | 0% |
| Sodium | 18.6mg | 1% |
| Total Carbohydrate | 33.1g | 12% |
| Dietary Fiber | 2.8g | 11% |
| Sugars | 0.9g | |
| Protein | 4.7g | |
| Vitamin C | 16.4mg | 28% |
| Vitamin B6 | 0.4mg | 27% |
| Potassium | 620mg | 18% |
As you can see from the table, Yukon Golds provide a good amount of vitamin C, B6, potassium and fiber in addition to their carb content. The fiber and nutrients make them more nutritious than refined grain products or other starchy foods.
Yukon Gold glycemic index
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods are ranked on a scale of 0 to 100.
High GI foods are digested and absorbed quickly, causing a spike in blood sugar. Low GI foods are digested more slowly, causing a gradual rise in blood sugar.
Most types of potatoes have a high GI of 70 or greater. Boiled Yukon Gold potatoes have a GI of 72, which is on the high end.
This means Yukon Gold potatoes cause a relatively quick rise in blood sugar compared to low GI foods like beans, nuts or non-starchy vegetables.
However, potatoes have certain properties that help lower their glycemic index slightly compared to refined carbs, including:
- Fiber content – Fiber slows carb absorption.
- Intact cellular structure – This slows digestion.
- Starch composition – Potatoes have more amylose than refined grains, which can lower GI.
Additionally, the GI of potatoes can vary significantly depending on cooking method. For example, baking, cooling and reheating potatoes lowers the GI to around 50.
So while boiled Yukon Golds have a high GI, their blood sugar effect can be improved by proper preparation methods.
Should people with diabetes eat Yukon Gold potatoes?
For people with diabetes, watching carbohydrate intake is important for managing blood sugar levels. So is Yukon Gold potatoes a good option for people with diabetes?
Here are some things to consider:
Glycemic index
Due to their high GI, Yukon Gold potatoes can cause spikes in blood sugar in people with diabetes. However, their GI effect can be improved through proper cooking techniques.
Portion size
Even though they are higher in carbs, people with diabetes can work Yukon Gold potatoes into their diet in reasonable portion sizes along with other low GI foods like non-starchy vegetables, proteins and healthy fats.
Overall meal composition
Eating Yukon Golds as part of a mixed meal that includes fiber, fat or protein can help slow digestion and absorb the carb content over time, preventing blood sugar spikes.
Cooking method
As mentioned, techniques like baking, cooling and reheating Yukon Gold potatoes can significantly lower their GI. Cooking methods matter when managing blood sugar response.
So in summary – with careful attention to portion size, meal composition and cooking techniques, Yukon Gold potatoes can be part of a healthy diabetes diet. Moderation and pairing them with low GI foods is key. Consulting with a dietitian knowledgeable in diabetes management can help determine the right strategy.
Are Yukon Gold potatoes suitable for a low carb diet?
Low carb diets like the ketogenic diet restrict total carbohydrate intake, often to less than 50g per day. For people following a low carb or ketogenic diet, Yukon Gold potatoes would not be the best choice for a few reasons:
- One medium Yukon Gold potato contains around 33g total carbs, which could easily surpass someone’s daily carb limit.
- As a starchy vegetable, Yukon Gold potatoes have less fiber and nutrients than non-starchy vegetables like leafy greens, tomatoes or asparagus that are more suited for low carb diets.
- Yukon Gold potatoes have a high glycemic index, which doesn’t align with low carb nutrition principles.
That said, for people following a more moderate carb diet up to around 100-150g carbs per day, Yukon Gold potatoes can fit into the diet in moderation. The key is balancing them with adequate protein, fat and non-starchy vegetables to help slow digestion.
It’s also important to consider your activity level, carb tolerance and health goals when deciding if Yukon Gold potatoes fit your carb restricted diet. Consulting with a nutrition professional can help determine the right dietary strategies for you.
Tips for lowering the carb content of Yukon Gold potatoes
If you want to enjoy Yukon Gold potatoes but are looking to reduce their carb content, here are some helpful tips:
Opt for small/medium potatoes
Choose smaller Yukon Gold potatoes, which have about 18g carbs each, versus large potatoes, which can have 45g carbs or more. Aim for potatoes around the size of a golf ball.
Watch your portions
Stick to about 1/2 – 1 medium Yukon Gold potato per serving and avoid going back for seconds to keep your total carb content in check. Measure out servings to stay mindful of portions.
Substitute half the potatoes with cauliflower
Make “cauliflower potatoes” by substituting about half the Yukon Gold potatoes with riced cauliflower in recipes like mashed or fried potatoes.
Skip the potato side dish
Skip eating Yukon Gold potatoes as a side dish and instead incorporate them into mixed dishes like stews, soups or casseroles with lower carb ingredients.
Replace some potatoes with non-starchy veggies
Bulk up roasted potatoes by adding in non-starchy vegetables like Brussels sprouts, carrots, bell peppers or broccoli.
Add healthy fats
Preparing Yukon Gold potatoes with heart healthy fats like olive oil, avocado or nuts can slow digestion.
Increase fiber content
Leave the skins on mashed or baked potatoes for an extra fiber boost. Also, avoid peeling potatoes if possible.
Cook and cool potatoes
Cook Yukon Gold potatoes then cool and reheat them to increase resistant starch, which lowers the GI.
With a few easy tricks, you can enjoy the flavor of Yukon Gold potatoes while reducing their overall carb content per serving. Moderating portions and mixing them with lower carb ingredients is key.
Healthier ways to eat Yukon Gold potatoes
Here are some healthy cooking ideas and recipes for enjoying Yukon Gold potatoes while maintaining a balanced diet:
Roasted Yukon Gold Potatoes
– Toss chopped Yukon Gold potatoes in olive oil, garlic, rosemary and seasoning. Roast at 400°F until crispy on the outside. Serve as a side or snack.
Yukon Gold Potato Salad
– For potato salad, use plain Greek yogurt and mustard instead of heavy mayo-based dressing. Add hard-boiled eggs, diced celery, onions, fresh dill and a squeeze of lemon.
Loaded Baked Potato Soup
– Make a creamy soup with pureed Yukon Gold potatoes, reduced sodium chicken or vegetable broth, garlic, onions, nutritious toppings like bacon, scallions, cheese and Greek yogurt.
Yukon Gold Hash
– For a complete meal, cook diced Yukon Golds with onions, bell peppers, turkey sausage, kale and seasonings. Top with eggs.
Cauliflower Mashed Potatoes
– Lighten up traditional mashed potatoes by mixing in cooked cauliflower. Use reduced-fat milk and a sprinkle of cheese.
Zucchini & Potato Fritters
– Shred equal parts Yukon Gold potatoes and zucchini. Mix with egg, flour, onion and feta cheese. Pan fry into fritters and serve with Greek yogurt.
Potato Vegetable Stew
– Simmer cubed Yukon Gold potatoes in a tomato-based vegetable stew with carrots, peas, spinach and beans for a hearty plant-based meal.
The key is balancing Yukon Gold potatoes with plenty of non-starchy vegetables, fiber-rich grains, lean proteins and healthy fats to help manage your carb and calorie intake. With creative recipes, you can still enjoy their flavor while maintaining a well-rounded diet.
The bottom line
In summary, Yukon Gold potatoes are on the higher side for carbohydrates compared to some other potato varieties due to their starch content. One medium Yukon Gold potato contains around 33g total carbs.
Yukon Golds have a high glycemic index, meaning they cause a rapid rise in blood sugar. So portion control and cooking methods are important, especially for those managing diabetes or carb intake.
While higher in carbs, Yukon Gold potatoes still provide beneficial nutrients like vitamin C, B6 and potassium. They can be enjoyed in moderation as part of an overall balanced diet through proper portioning and pairing with lower carb foods.
