Are there Carbs in Potatoes? Despite the energy boost you may receive from potatoes, they contain a lot of starch, a type of carbohydrate. The amount depends on the potato type and size. Carbohydrates are the main source of glucose (sugar) in the body. Your body uses glucose for energy. If you have diabetes, prediabetes or are just keeping a close eye on your blood sugar, it’s important to be mindful of your carbohydrate intake: Carbs increase your blood sugar. If blood sugar isn’t controlled, it can cause problems like blurry vision, headaches, and fatigue. Recognizing the different types of carbs and how potatoes affect your blood sugar can help you avoid blood sugar spikes. How starchy are potatoes? Potatoes are considered a starchy vegetable and a healthy carb. They’re high in fiber (when including the skin), low in calories, and include vitamins and minerals. Most potato varieties have a higher glycemic index (GI). The GI rates different foods as high (GI above 70), medium (GI of 56 to 69), and low (GI of 55 or less. The GI ratings are based on how the food affects blood sugar levels. Even though it’s a complex carbohydrate, some potatoes increase blood sugar levels faster than other types of complex carbs. This is because the body processes high GI complex carbs faster than those with a low or medium GI. To avoid higher glucose levels, you should control your portion sizes. You don’t have to avoid potatoes completely, but moderation is important. One baked, medium-sized russet potato contains around 31 grams of starch. To calculate starch in food, find the total carbohydrates for an item and subtract the dietary fiber and sugar from that number to determine the amount of starch. For an adult weighing between 100 to 220 pounds who has low blood sugar, under 70 mg/dL, a general rule of thumb is that every 1 gram of carbohydrate increases blood sugar by 3-4 mg/dl.