Baked Potato
Category: Prepared Meals
Serving size: 1 medium (173 g)
Glycemic Index (GI): 82 (high)
Glycemic Load (GL): 29 (high)
Blood Sugar Guide: Avoid
Sodium: Low
Glycemic Index Range Chart (0-100)
Baked Potato GI: 82
Glycemic Load Range Chart (0-40)
Baked Potato GL: 29
Is Baked Potato Good for Diabetes or Prediabetes?
Baked Potato is generally not the best choice for diabetes or prediabetes when eaten in typical portions. With a glycemic index of 82 and a glycemic load of 29 per serving, it can raise blood sugar quickly and may lead to a larger post-meal glucose response.
If you do eat baked potato, keep the portion moderate and pair it with protein, non-starchy vegetables, and healthy fats to help slow carbohydrate absorption. Many people with diabetes or prediabetes do better choosing lower-GI alternatives from the list below.
Blood Sugar-Friendly Food Pairings
Pair baked potato with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Tofu or edamame | ✓ | ✓ | ✓ |
| Boiled eggs | ✓ | ✓ | |
| Roasted vegetables | ✓ | ||
| Leafy green side salad | ✓ | ||
| Grilled chicken | ✓ |
Diabetes-Friendly Meal Planning
- Balance it: If using baked potato, add extra protein and vegetables to balance the meal.
- Portion it: Split large prepared portions into smaller servings when needed.
- Limit extras: Limit added sugary sauces and refined side dishes.
- Swap when possible: Use lower GI alternatives from the same category when possible.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Quesadilla | 1 quesadilla (180 g) | 36 | 23 |
| Refried Beans | ½ cup (127 g) | 37 | 8 |
| Burrito | 1 burrito (200 g) | 37 | 26 |
| Bean Salad | 1 cup (200 g) | 40 | 8 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.