New potatoes

New potatoes straight from the garden can be eaten by many diabetics. Having said that, we are all different; some can enjoy brown-rice, but others not.

Russets are to be avoided by all, along with any refined starches, as they cause an immediate spike in blood-glucose.

The trick for a diabetic is to do a blood-prick test about sixty minutes after a meal of new potatoes; if it has not returned close to the levels before dinner then you should avoid them too.

New pototoes straight from the garden with half the starch.

This page was last updated on 7th February, 2021.

Your spuds are controversial if you are resistant to insulin. The problem is that there is a vast difference in the glycemic-index and load between varieties; and how you prepare them.

Boiled russets and particularly french-fries are simply a disaster for diabetics, and actually not good for any of us.

Those who have no desire to be injecting themselves with insulin in the future should avoid them.

That extra glucose that is being let loose in the serum attaches to the red blood cells, forming what is known as an advanced glycation end-product, or AGE; it is very damaging to capillaries and the great vessels. Nerves and the retina of the eye are affected too.

The joy of new potatoes is that they can be enjoyed in moderation by many diabetics; and, for all those who love a spud, straight from the garden they are so tasty. When you cut into them, they give off a satisfying crunching sound and feel quite different to those from cold-storage.

What exactly can be called a new-potato?

Marketers cheat and in the UK some spuds that have been in storage for over six months are being sold as new potatoes, so it is a case of buyer-beware.

A new potato has a thin skin that can be easily scraped off with your nail; it does not keep so it should be eaten within three-days before it turns to starch.

So you will only get them in small-packets and thus they cost more; unless you grow them yourself. Lift only enough for today and perhaps tomorrow. Bring the children into the garden with you; they simply adore hunting for the spuds as you turn the sod.

Try to avoid having two-starches at the same meal; rice and potatoes would be your undoing.

New potatoes

Lifting new potatoes.

New potatoes along with the reds are known as waxy as they have half the glycemic-load.

There is another good reason to enjoy new-potatoes; they are not sprayed with a herbicide like Glyphosate, marketed as Roundup, just days before harvesting to desiccate the plant. Scientists have changed the grading from possibly to probably causing tumours; residues are in many of the foods we eat.

Monsanto, the company that manufactures glyphosate is not happy. The European Court of Justice has in March, 2019, forced them to release the studies that supposedly claim that Roundup is safe, and has no effect on our well-being; up to now they have fervidly refused to allow anyone to peruse their research methods.

Now independent scientists have the opportunity to see if it is bogus damned-lies based on falsification of the statistics; in short, fake news.

"There are three kinds: lies, damned lies, and statistics."

- Benjamin Disraeli, British prime minister (1804-1881)

Do you ever wonder why almost every family is touched by the big C or an autoimmune-disease? I scrupulously avoid all the chemicals added to our food; I treat the whole lot with suspicion. That puts me on the edge of orthorhexia but having witnessed personally so much metastatic sickness amongst patients and family, I have no desire to go out that way.

I would rather be labelled obsessive, a food-snob and a nut.

Remember, new-potatoes have much less starch than those that have been stored for months; about a half. Many diabetics report they cause no glucose-spike at all; test yourself.

Even better if you allow your new potatoes to cool overnight in the fridge and then reheat them, retrogradation links the molecules of the amylose together so that they pass through the small-intestine partially undigested.

Instead of being absorbed the starch passes into the colon to the microbiota that inhabit the intestine; that means less chance of getting an autoimmune-sickness like Parkinson's disease too.

If you have a problem with moles in your garden as we do, then do not plant your seed-potatoes in trenches; we have learned the hard way to set them out randomly. Otherwise, having discovered the first, the little devils will devour the lot.

Actually moles do a lot of good in the garden, aerating the soil, but they can damage your new potatoes too; planting their favourites in the mesh bags that many foods like onions come in certainly does help to keep them at bay.

How to plant potatoes will help you get started; you will notice that we used to set them in trenches, but no longer.


Paraquat is the most highly toxic herbicide used today[1], particularly in developing countries like South Africa. It is banned in the EU and many other countries but continues to be used as a preharvest-desiccant on potatoes and many other crops.

It is just another reason to enjoy new-potatoes from your own garden; you can be sure that your spuds are free of very poisonous chemicals.

Since there is absolutely no testing of herbicide residues in food grown in SA, we can assume there paraquat is there in our commercial potatoes. An agri-chemicals salesman just confirmed it to me.

It is just one more reason why you should develop your own green home. Are we just becoming totally neurotic about our food? You be the judge.

Remember that refrigerating any carbohydrate overnight causes the starch to retrograde; molecules link together making it more difficult for the enzymes in the small-intestine to digest them.

The net result is less of a blood-glucose surge and only a minor need for insulin from the pancreas; and so it is also less fattening as it is not immediately stored as glycogen and the excess as adipose.

Instead the good bacteria in the colon feed on them greedily to produce many necessary byproducts, but little glucose, and more gas unfortunately. Read more about this at reheating resistant starch.


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself, your family and friends, and Mother Earth for future generations. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books!

Here are the back issues.

  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

"Do not eat any refined-carbs, period."

Dr Atkins

Let us state it candidly, if you want to live long in the land avoid all processed carbohydrate, and in general keep your total-starch to less than 150g per day.

Diabetics should be eating less than 50g per day, and even lower if they are unstable.

It is almost impossible to lose weight if you are obese, unless you cut your carbs below 50 grams per day.

Research from Tufts University shows the average American is consuming nearly a whole US cup of sugar per day, much of it hidden in sauces, soups and cereals; that alone is 171g.

Taste of Home will teach you how to do roasted new potatoes[2].

When browsing use right click and Open Link in New Tab, or you may get a bad gateway signal.

  1. Paraquat from Brandeis University
  2. Roasted new potatoes

Did you find this page interesting? How about forwarding it to a friend, or book and food junkie; or, better still, a Facebook or Twitter tick would help.


56 Groenekloof Rd,

Hilton, KZN

South Africa