Potato flour & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 47.8 per 100g.
✅ Nutrition data verified · GL 47.8/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
Nutrition Overview
Practical Tips
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Cook Lightly or Eat Raw
Overcooking breaks down vegetable fiber and can increase glycemic impact. Light steaming preserves structure and nutrients.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
Foods to Try Instead
🥦 Chrysanthemum leaves, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum leaves, raw & diabetes →🥦 Chrysanthemum, garland, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum, garland, raw & diabetes →🥦 Alfalfa seeds, sprouted, raw
GL 0.1/100g — Low GL
Fiber 1.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Alfalfa seeds, sprouted, raw & diabetes →🥦 Mustard greens, frozen, unprepared
GL 0.1/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Mustard greens, frozen, unprepared & diabetes →More Vegetables and Vegetable Products to Compare
Frequently Asked Questions
Is Potato flour good for diabetes?
Potato flour is not ideal for diabetes management. Its GL of 47.8 places it squarely in the 'limit' category. If you do eat it, keep the portion very small and pair with low-GL foods.
What is the glycemic load of Potato flour?
GL = 47.8 per 100g for Potato flour. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Potato flour falls into the High category.
Does Potato flour spike blood sugar?
The primary way Potato flour affects blood sugar is through its carbohydrate content (83.1g/100g). With a GI of 61.9 (medium) and limited fiber, this produces an overall GL of 47.8 (High).
Is the GI value accurate?
The GI of 61.9 for Potato flour is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Potato flour reduces the glycemic load substantially. At GL 47.8 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 160.0g) = 47.8 × 160.0 ÷ 100 = 76.5
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 168446. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Potato flour — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/potato-flour/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.