話題沸騰中の How Much Carbs Do Potatoes Haveについて、多角的な視点をご紹介しています。

Honestly, it depends on your goal. If you’re fueling for a marathon? Perfect. If you’re trying to keep your blood sugar steady while sitting at a desk for eight hours? You might want to pace yourself. The type of carb matters more than the number: potatoes contain mostly starch, which is a complex carb that digests slower than simple sugars—but not by a huge margin, especially after cooking. (Fun fact: a boiled potato has a higher glycemic index than a roasted one because the starch gelatinizes differently—so your preparation actually changes how your body handles it!)

The “resistant starch” cheat code

Here’s where it gets sneaky: if you cool your potato after cooking—say, make a potato salad and stick it in the fridge—the starch partially retrogrades into a form called resistant starch. This is basically a fiber-like carb that your body can’t fully digest, so it reduces the net carb count by about 30 to 40 percent. Yes, your leftover cold potato is legitimately lower in available carbs than the hot one you just pulled from the oven. (Life hack alert: I now purposefully over-boil a few potatoes on Sunday just to make “healthy” weekday salads. Does it taste as good as fresh? Debatable. But my glucose monitor high-fives me.)

The nutritional value of potatoes | health benefits of potatoes – ICDK

Now, let’s talk about the skin—because if you’re peeling your potatoes, you’re tossing away fiber and nutrients. The skin contains about 10 to 15 percent of the total carbs, but most of it is fiber, which is the “good” carb that slows digestion. A potato with skin has about 4 grams of fiber per medium spud, while a peeled one drops to around 2 grams. So if you’re counting net carbs (total minus fiber), a skin-on potato might have 28 grams of net carbs versus 33 grams for a peeled one. That’s a 15% saving—not huge, but every little bit counts when you’re trying to stay full for longer.