Cooking Paleo with Sweet Potatoes
Before I went paleo I ate a lot of white potatoes. Now, I eat
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Are Potatoes Bad for You?
Do you have potato-blood? I hope not because that would mean that you are terribly ill. It’s an old expression, apparently. But I digress; are potatoes really that unhealthy to eat? And do they fit in with a paleo diet?
If you read a lot of Paleo blogs, I'm sure you’ll have noticed that opinions vary significantly… here are some of the viewpoints…
Paleolithic or a bit younger?
Potatoes are a contentious subject when it comes to the paleo diet. Strictly speaking they don’t fit the bill, at least not at first sight. Cultivation of vegetables started the Neolithic era, and consuming potatoes is most likely developed during this period, not before. Raw potatoes are not the most delicious food you've ever had; you need to cook them before they become more edible (although some people do eat them raw, it’s not advisable).
A potato is also a ‘nightshade’, which would not have come into existence before the Neolithic period, like tomatoes and eggplant. Paleolithic people would not have eaten them, simply because they were not around. But we can’t be sure about this. And anyway – Paleo is a science – not a re-enactment, after all!
The fact that some people are not able to fully digest a potato, can lead to the theory that we never adapted to these foods, and therefore, are not supposed to eat them. The paleo theory that some people follow “if you can’t eat it raw, it’s not paleo” seems to be valid here. Whilst regular potatoes and white potatoes are not edible in their raw forms, sweet potatoes are (but again, I wouldn't advise it!)
Potatoes and your health
Potatoes consist mainly of starch, which isn't very good for people that are insulin resistant. Although they are a ‘pure food’, it needs to be cooked to become edible. Further processing is not necessary, as it would be in the case of grains (a much easier to define Paleo no-no).
Potatoes are 100% carbohydrate. This will increase your insulin, which is fine for some people. Athletes and those who train hard are often able to eat potatoes almost every day and have no problems with them. Potatoes are a very healthy source of carbs to refill and refuel your body (especially compared to grains and other refined carbs for example). So, it completely depends on you; but if you’re overweight, already insulin resistant, and your body isn't good in coping with glucose – then I’d leave the potatoes alone.
Personal choice
Whether or not you think that you should, or should not, include potatoes into your diet is completely up to you. It is very likely that the Paleolithic humans did eat raw potatoes.
If you are already overweight, it is probably best to avoid them. Because they are so carb heavy, it’s better to leave them alone and replace them with other paleo foods that are just as nutritious, but with less carbs.
If you are sensitive to nightshades, be careful. Nightshades can cause serious bowel and digestive problems to people who are sensitive.
Potato Considerations
Should you consider to have potatoes in your diet, you might like to consider the points below:
- Peel the potato! Most of the toxins are located in the skin. Removing the skin, removes the risk
- Buy organic potatoes. Potatoes have the tendency to suck up the toxins from the ground. Since the modern human uses toxins to make foods grown, it’s better to buy organic potatoes that are not drenched in them.
- Green potatoes are bad. They contain saponins, which are toxic. Don’t eat the green ones!
- Potatoes break down to glucose. When you are trying to lose weight, potatoes are definitely banned from the menu.
Sweet Potatoes vs White Potatoes
One of the most common questions in the Paleo world is whether sweet potatoes are a better option than white potatoes. Nutritionally, both offer benefits, but they serve slightly different purposes depending on your health goals and individual tolerance.
Sweet potatoes are generally accepted across most Paleo frameworks. They’re rich in beta-carotene (which the body converts to vitamin A), and tend to have a gentler impact on blood sugar levels. For this reason, they’re often the go-to choice for people looking to support stable energy levels while still enjoying a satisfying, starchy vegetable.
White potatoes, on the other hand, have a higher glycaemic index, meaning they raise blood glucose more rapidly. While this isn't inherently “bad,” it’s something to be aware of, especially if you’re managing insulin resistance or trying to lose weight.
If you’re not dealing with any specific health concerns, white potatoes in moderation can be perfectly fine. But for those in the early stages of a weight loss journey or with autoimmune sensitivities, sweet potatoes may be the safer and more nutrient-dense choice.
Preparation Methods Matter
Not all potato dishes are created equal. How you prepare potatoes can significantly affect their health impact. Boiling or roasting potatoes (especially after peeling and choosing organic) is a far cry from deep frying them in seed oils or serving them smothered in sour cream and cheese.
Interestingly, cooking and then cooling potatoes forms resistant starch — a type of carbohydrate that resists digestion and acts more like fibre. Resistant starch can feed beneficial gut bacteria and may even help regulate blood sugar. So, if you’re going to include potatoes, enjoying them cold in a homemade potato salad with olive oil, herbs and vinegar can actually offer additional benefits.
Avoid heavily processed forms like crisps, fries from fast food chains, or any dish made with industrial oils. These options introduce inflammatory fats and additives that move your meal firmly away from the real food philosophy of Paleo.
Potatoes in an Active Lifestyle
For those who engage in high-intensity workouts, weightlifting, or endurance sports, starchy carbohydrates like potatoes can be incredibly useful for replenishing glycogen stores. The key here is timing and portion control.
Post-workout meals that include clean, fast-digesting carbs like potatoes (paired with protein) can enhance recovery and support muscle growth. This is especially helpful for Paleo athletes or CrossFitters following a cyclical low-carb or targeted ketogenic approach. Just be sure to keep an eye on how your body responds — we’re all biochemically unique.
Non-Potato Paleo Carb Alternatives
If you’re trying to reduce your intake of potatoes, there are plenty of fantastic Paleo-friendly alternatives that won’t spike your blood sugar or aggravate nightshade sensitivity. Here are a few options:
- Cauliflower: Mashed, riced or roasted, this versatile veg is low in carbs and high in fibre.
- Butternut pumpkin: Slightly sweet and rich in vitamins, it works well roasted or mashed.
- Parsnips: A root vegetable with a slightly nutty flavour that roasts beautifully.
- Turnips: Lower in carbs and with a unique taste, turnips are great in soups or stews.
- Carrots: Slightly higher in carbs, but packed with nutrients and suitable for roasting, mashing or spiralising.
These options offer variety while keeping you aligned with your Paleo goals. They also introduce different vitamins and minerals into your diet, which supports overall nutritional diversity.
When to Reintroduce Potatoes
If you're currently following a stricter Paleo protocol such as AIP (Autoimmune Protocol) or Whole30, potatoes are typically excluded. However, once you've eliminated potential problem foods and have a better understanding of how your body reacts, you can experiment with reintroducing them.
Start with small amounts of peeled, well-cooked organic white potatoes and monitor how you feel. Watch for any changes in digestion, energy levels, skin clarity, or joint discomfort. If no adverse effects occur, potatoes might just be a fine addition to your version of Paleo living — especially if you’re metabolically healthy and physically active.
The Takeaway on Potatoes and Paleo
At the end of the day, Paleo is not a rigid rulebook — it’s a framework for eating real, nutrient-dense foods that work for your body. While white potatoes may not be “strictly” Paleo, they can be a functional and enjoyable food choice for many people. It all depends on your health goals, activity level, metabolic condition, and personal preference.
Listen to your body, experiment mindfully, and stay open to adjusting your approach as you go. That’s what makes the Paleo lifestyle sustainable — and effective — in the long run.
🥔 Do you eat potatoes on your Paleo journey? Have you noticed a difference in how your body responds to sweet potatoes vs white potatoes? Share your thoughts in the comments below — I’d love to hear your experience!
Nightshades and Paleo
Perhaps you avoid nightshades yourself, or have noticed a lot of people do? Is there any reason for avoiding them?
Nightshades are in the Solanaceae family, which comprises 2,800 types of plant. The common nightshades include potatoes (which aren't consumed on a Paleo regime, so I won’t be talking about them), tomatoes, all types of peppers/ capsicum, eggplant, tomatillos, tamarios, paprika and cayenne. Sweet potatoes are related, but belong to the Convolvulaceae family, so aren't classed as a nightshade. Similarly black pepper is not classed as a nightshade as it belongs to the Piperaceae family.
Nightshades contain alkaloids, which the plant produces as a defence mechanism. Some alkaloids have been shown to interact with nerve activity and inflammation, which may impact conditions such as arthritis and gout, as well as gut irritation. Many people have no sensitivities to Nightshades, but those that do may find avoidance very beneficial. Cooking decreases the alkaloid content by up to 50%, so for those with borderline sensitivity, this can be a good option.
If you think you may have a sensitivity, eliminating nightshades for 30 days before reintroducing should give a clear indication as to the effect these plant have on you. If you find you do have a sensitivity, you might chose to avoid them on a more permanent basis.
Hidden Sources of Nightshades You Might Be Overlooking
If you’ve eliminated the obvious nightshades — like tomatoes, capsicum and eggplant — but still experience symptoms associated with intolerance, it’s worth checking your pantry and fridge for hidden sources. Nightshade derivatives are commonly used in spice blends, sauces, seasonings and even processed meats.
Watch for these often-overlooked ingredients:
- Chilli powder and cayenne pepper: Found in many spice blends, rubs and marinades.
- Paprika (including smoked): A standard addition to many BBQ rubs, sausages and dips.
- Tomato paste and powders: Used in stock cubes, sauces, and as flavour enhancers in snacks.
- Capsicum extract: Sometimes labelled as “natural flavouring” in chips or dressings.
Many nightshade-sensitive people report marked improvements in joint pain, skin clarity and digestive health only after removing these hidden triggers. Reading ingredient labels and cooking from scratch makes a huge difference if you’re conducting a proper elimination.
Nightshades and Autoimmune Protocols (AIP)
The Autoimmune Paleo Protocol (AIP) is a stricter elimination plan designed to reduce inflammation and support healing in those with autoimmune conditions. Nightshades are completely excluded during the elimination phase of AIP due to their potential to exacerbate systemic inflammation, increase intestinal permeability and trigger immune reactions.
For individuals with conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, psoriasis, or Crohn’s disease, removing nightshades can sometimes lead to a dramatic reduction in flares and symptoms. Once the body has stabilised, some people choose to reintroduce certain cooked nightshades (like peeled, pressure-cooked tomatoes) in small amounts, monitoring for any return of symptoms.
How Alkaloids Affect the Gut and Joints
There are several alkaloids of concern when it comes to nightshade intolerance:
- Solanine: Primarily found in potatoes and green tomatoes, solanine can disrupt digestive enzymes and irritate the intestinal lining.
- Capsaicin: The compound responsible for the heat in chillies, capsaicin can be an irritant to sensitive stomachs and may contribute to GERD or gastritis in some individuals.
- Nicotinoid alkaloids: Found in low levels in all nightshades, these compounds are chemically similar to nicotine and can influence nerve function and stress responses.
These compounds may be harmless in moderate amounts for most people, but for those with underlying gut permeability (“leaky gut”) or chronic inflammation, they can exacerbate symptoms and hinder healing. Since Paleo focuses so heavily on healing the gut and restoring balance, nightshade avoidance can be a valuable short- or long-term strategy for some.
Common Symptoms of Nightshade Sensitivity
If you’re unsure whether nightshades are affecting you, here are some signs that may indicate a sensitivity:
- Persistent joint pain or stiffness, particularly in the morning
- Digestive discomfort, bloating or cramping after meals
- Skin flare-ups, such as eczema or acne
- Fatigue or brain fog that’s hard to explain
- Heartburn or reflux following spicy or tomato-rich meals
Tracking symptoms and keeping a food journal during your elimination phase can be incredibly helpful. Symptoms may not appear immediately after consumption, so observing patterns over several days is key to identifying correlations.
Substituting Nightshades in Paleo Cooking
One of the biggest challenges for people avoiding nightshades is reworking their favourite recipes. Fortunately, many Paleo dishes can be adapted with a little creativity. Here are some substitutions to consider:
- Instead of tomato-based sauces: Try pureed roasted beetroot or carrot with a splash of apple cider vinegar and herbs for acidity and depth.
- Replace paprika or chilli powder: Use dried herbs like thyme, oregano or turmeric for flavour without the heat. A small amount of ginger can mimic spice in some dishes.
- Swap capsicum in salads: Use thin slices of fennel or cucumber for crunch and freshness.
- Use sweet potato instead of white potato: In many cases, sweet potato provides a similar texture and is nutrient-dense without the problematic compounds.
Many AIP and nightshade-free recipes have been developed in recent years, and it's becoming easier to find inspiration from cookbooks and blogs that specifically cater to these dietary needs.
Reintroducing Nightshades Safely
If you've eliminated nightshades for at least 30 days and noticed improvements, reintroduction should be done slowly and methodically. Introduce one nightshade at a time, ideally cooked and peeled (to reduce alkaloid exposure), and wait 72 hours before trying the next. Watch closely for any return of symptoms such as joint discomfort, digestive changes, or mood shifts.
Some people find they can tolerate certain nightshades better than others — for instance, they may handle small amounts of cooked tomato but not raw capsicum. Others may do fine with chillies in moderation but react to eggplant. The goal is to find your personal threshold, not necessarily to eliminate an entire food group permanently unless needed.
Listen to Your Body
As with every element of the Paleo lifestyle, the key is tuning in to how you feel and using food as a tool for health. While nightshades may be nutrient-rich and fine for many, they’re simply not right for everyone — and that’s okay. Honouring your individual response to foods is a huge part of building a sustainable, nourishing routine.
If you’re experiencing unexplained inflammation, skin issues, or digestive discomfort, it might be time to trial a nightshade elimination. The effort is minimal compared to the potential relief it can bring, and your meals can remain flavourful, satisfying and deeply nourishing — even without tomatoes and peppers on the plate.
Do you eat Nightshades? Do you have a sensitivity to them?
