
MAILBAG: Are Potatoes "OFF LIMITS"? (Surprising!)
“What’s the deal with carbs and starches? Are they really that bad?
Potatoes are from nature, yet there are people telling me to ditch my potatoes because they’re not healthy. It’s very confusing.”
– Paul, from Clifton, New Jersey
Hi Paul,
You hit the nail on the head.
There’s no doubt that keeping your blood sugar low is vital for a healthy life. That’s why you’ve seen the advice to steer clear of starchy vegetables.
But the topic isn’t as straightforward as it might appear. That’s a lesson I learned early on as a young doctor.
When I first started practicing medicine, I would tell people to eat brown rice instead of white to help keep their blood sugar low. But it turned out I was wrong.
A researcher tested the theory by measuring a volunteer’s blood sugar before and after eating brown and white rice. And their blood sugar increased about the same.
Later, that researcher and other scientists put MANY different foods to the test. The result was the creation of the glycemic index.
The system ranks foods from 1 to 100 based on their effect on blood sugar levels. The higher the food’s glycemic index, the more it raises your blood sugar.
It’s far from a perfect tool.
After all, we rarely eat only one food at a time. There isn’t an easy way to understand what happens when you mix a low-glycemic and a high-glycemic food. And we’re all unique individuals, so our bodies may respond differently.
But the glycemic index has provided us with some invaluable information. The brown and white rice wasn’t the only surprising finding. We also learned that although hot potatoes ARE a high glycemic food, as expected, cold potatoes are NOT.
(Plus, high-carb pasta doesn’t typically raise blood sugar nearly as much as you might imagine. The wheat from the pasta interacts with the water it’s cooked in to form a gel that slows down the absorption of the sugars.)
Insights like these are why the glycemic index is still a good place to start. You can easily find almost any food’s ranking on the scale online. It’s recommended that you stay away from those high on the index.
What will work best for YOU depends on a few different factors. And it starts with some questions.
- Do you have high or erratic blood sugar?
- Are you overweight?
- Do you have a chronic disease such as diabetes, cancer, or heart disease?
If you answered “yes” to two or more of those you SHOULD limit the starchy foods in your diet to keep your blood sugar in check.
But when you choose to eat starchy vegetables, make sure to include protein or fat in the same meal. This slows down the absorption of the sugars preventing blood sugar spikes.
However, if you’re relatively healthy, eating potatoes is probably not a problem.
P.S. Need more blood sugar help? Scientists have pinpointed the one fruit you should eat daily if you want to feel full… and CRUSH your diabetes risk at the same time.

Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Break Free from Back Pain NATURALLY
“I’m having lower back pain on both my left and right side. They have tried steroid injections, physical therapy, and dry needle injections and nothing seems to work. Any ideas that you might suggest?” —Still Aching Dear Aching, It’s incredibly frustrating when conventional pain treatments don’t provide the relief you’re seeking. When my patients struggle...
This Afternoon Beverage Break SLASHES Diabetes Risk
If you’re like most folks (and certain newsletter-writing doctors), you probably reach for another cup of coffee when the afternoon slump hits. Well, new research suggests switching your afternoon beverage choice could do more than keep you alert… it could shield you from type 2 diabetes. In fact, this simple drink swap could slash your...
Nightly "Brainwashing" Protects Your Memory
Think skipping sleep is no big deal? Think again. Groundbreaking research reveals that deep sleep does more than just help you feel refreshed. Another CRITICAL memory-preserving process is taking place behind the scenes. But here’s the concerning part… If you’re taking a sleeping pill, you might be blocking this crucial step. Here’s what you need...
The “Harmless” Additive DESTROYS Your Brain
Ever wonder why ice cream stays creamy in the freezer? Or why peanut butter doesn’t separate? The answer is emulsifiers—common food additives that manufacturers love. However, new research suggests these “harmless” ingredients could be causing serious brain damage. And they’re hiding in more foods than you can imagine… A disturbing new study published in Brain,...
One Move Adds 5 YEARS to Your Life
Believe it or not, the fountain of youth might be closer than you think… A groundbreaking study reveals that a simple activity you’ve been doing since you were a toddler could add YEARS to your life. And the best part? It won’t cost you a dime… New research published in the British Journal of Sports...
Walking Trick Reveals Your Fitness Level
We count on doctors to tell us how healthy we are. They take our blood pressure, listen to our hearts, and send us out for blood work to get the answer. But there’s something else you can do anytime you want to know your fitness level: walk a mile. That’s right, this simple activity you...
This Diet Trick Could Protect Your Brain for LIFE
You know the saying, “You are what you eat”? Well, when it comes to your brain, it’s more accurate than you think… New research suggests that a Mediterranean diet—an ancient way of eating that prioritizes whole, nutrient-dense foods—may protect your brain’s white matter. And that’s a big deal because white matter is critical in keeping...
Mailbag: The REAL Reason You Can’t Lose Weight
“Why can’t I lose 10 pounds? I tried many versions of diets. Low Carb, intermittent fasting, etc.” Struggling to Slim Down Dear Struggling, Losing weight, especially when we’re past our 20s, can be frustrating. A muscle mass issue is most likely the culprit behind those struggles to slim down. You see, as we age, we...
Can Eating at the RIGHT Time Protect You from Diabetes?
When it comes to managing your health, when you eat may be just as important as what you eat. Now, a growing body of research shows that time-restricted eating (TRE), or intermittent fasting, may improve several markers of health… Particularly for people with metabolic syndrome. Before we dive into the benefits of time-restricted eating, let’s...
Could This Gut Bug Help Curb Your Sweet Tooth?
Yesterday, I warned you about the devastating health impact of sugary drinks (if you missed that, CLICK HERE to catch up). Well, in honor of Groundhog’s Day, I will to talk about sugar AGAIN today. Because if you’ve ever found yourself unable to resist that second (or third) cookie, you’re not alone. Our bodies are...