Glycemic Index of Sweet Potatoes: Impact on Blood Sugar

How Sweet Potatoes Impact Blood Sugar

For those looking to manage glycemic index of sweet potatoes, this veggie can be a smart choice. While the glycemic index (GI) of sweet potatoes is moderately high, their nutrients and fiber provide steadier glucose control compared to many other starchy options.

Sweet Potato Glycemic Index Basics

The GI is a scale of 1-100 rating how quickly different carbs impact blood sugar. Low GI is 1-55, moderate is 56-69, and high is 70-100.

Boiled sweet potato glycemic index is 63 which puts it in the moderate glycemic range. By contrast, Russet potatoes rate at 111, making them high GI.

Why Sweet Potatoes Don't Spike Blood Sugar as Much

Despite having carbs that break down reasonably fast, sweet potatoes have natural blood sugar benefits. The fiber, fat, and protein in sweet potatoes helps slow the sugar absorption from their starch.

Additionally, compounds called anthocyanins found in orange sweet potatoes have been shown in studies to further improve insulin sensitivity and blood glucose regulation.

Tips for Fitting Sweet Potatoes Into a Diabetic Diet

For people with prediabetes or diabetes, enjoying sweet potatoes in moderation can be part of an overall healthy approach to blood sugar management. Heres how:

Watch Portions

One medium boiled sweet potato has about 23 grams of digestible carbs. Most experts recommend limiting carb servings at meals to 15-30 grams, depending on your medication regimen and daily carb allowance.

Refer to your diet plan or speak with your diabetes care team to determine the right sweet potato serving sizes for you.

Cook Thoroughly

Proper cooking softens starches to a more easily digestible form. Ensure your sweet potatoes are fully tender all the way through before eating to support steady glucose absorption.

Boiling, baking, sauting, and roasting are great preparation methods. Avoid partly raw sweet potatoes.

Add Fat or Protein

Pairing sweet potatoes with healthy fats or proteins further buffers blood sugar rises. Some examples are olive oil, nuts, seeds, beans, eggs, fish, chicken, or plant-based meat alternatives.

The combination of macronutrients helps promote a slower, more gradual release of sugar into the bloodstream.

Include the Skin

Leave the nutritious skin on for more fiber, which also promotes stable blood sugar. Just wash the sweet potatoes well first.

The skin contains anti-inflammatory anthocyanins too. Peeling removes these beneficial compounds.

Glycemic Index of Different Types of Sweet Potatoes

Interestingly, the GI value differs between varieties of sweet potatoes. Here is how some common types compare:

Orange Sweet Potatoes

Orange-fleshed sweet potatoes are the most common. They contain carotenoids like beta-carotene in addition to anthocyanins. The glycemic index of an orange sweet potato is about 63.

This includes popular orange sweet varieties like Garnet yams and Jewel yams.

White Sweet Potatoes

White sweet potatoes lack the pigments of orange varieties but still have a moderately high GI around 77. They have less fiber which leads to their greater blood sugar effect.

Types of white sweet potatoes are Japanese sweet potatoes and American white-fleshed varieties like Boniato or White Jerseys.

Purple Sweet Potatoes

Vibrant purple-fleshed sweet potatoes contain special antioxidants called acylated anthocyanins. Early research suggests these may improve insulin functioning better than other colors.

Popular purple sweet varieties are Okinawan or Stokes Purple sweet potatoes. Their measured GI is also approximately 63.

Do Sweet Potato Fries and Baked Goods Raise Blood Sugar Too Much?

Sweet potato-based treats and snacks tend to be higher glycemic options since they often lack the protective skin and nutrients. Heres how they compare:

Sweet Potato Fries

Sweet potato fries made from peeled, cut raw sweet potatoes fried in oil come in at 64 on the GI. This puts them as medium GI, on par with a whole boiled sweet potato.

However, portion control is important since fries are easy to overeat. Stick to a measured 1-cup serving or less.

Sweet Potato Pie And Pudding

Sweet potato pie made with modest added sugar has a moderately high GI around 73. Pie fillings have concentrated starch without the benefit of the skin.

Homemade versions may be better for blood sugar than store-bought due to less secret added sugars.

Sweet potato pudding comes in slightly lower around 65 GI since it uses less flour filling. Still limit portions.

Sweet Potato Casserole

Classic sweet potato casserole made with marshmallows, brown sugar and butter scores around 80 on the GI scale, making it solidly high GI. Have just a small amount reserved as a rare treat if diabetic.

Subbing Greek yogurt for some butter can improve the nutrition profile.

Tips for Choosing the Best Sweet Potatoes

Picking the most nutritious spuds with blood sugar benefits involves considering a few key qualities:

Select Smaller Sweet Potatoes

Choose small to medium sized sweet potatoes whenever possible rather than jumbo spuds. Larger sweet potatoes tend to be starchier and have a greater impact on blood sugar.

Pick Firm, Unbruised Sweet Potatoes

Avoid spots, bruises or wrinkling on the skin which signal the sweet potato is overripe with higher sugar concentration. Unbruised spuds have lower GI.

The sweet potato should feel heavy for its size with tight, firm skin for best quality.

Refrigerate Promptly

Once home, refrigerate sweet potatoes right away until eaten to prevent excess conversion of their starches into simple sugars which can raise GI.

Properly stored sweet potatoes can last 2-3 weeks.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.