Main points
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Sweet potatoes raise blood sugar, but this is a normal reaction of the body to eating carbohydrates.
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The fiber and resistant starch in sweet potatoes make for better blood sugar choices than refined carbohydrates.
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How you serve sweet potatoes is important. Leave the skin on, serve with protein and non-starchy vegetables, and cool after baking.
You might think that starchy foods like sweet potatoes are off-limits if you’re trying to stabilize your blood sugar, but that’s not the case. “People with blood sugar problems don’t need to avoid sweet potatoes because the fiber in sweet potatoes can help reduce the absorption of sugar from food,” says Rachel Pessah-Pollack, MD, of FACE.
Also, to slow the absorption of carbohydrates, it is necessary to combine carbohydrates, such as sweet potatoes, with non-starchy vegetables, lean proteins and healthy fats. We interviewed an endocrinologist and diabetes nutritionist to share how sweet potatoes affect blood sugar and some ways to eat them.
Effect of sweet potatoes on blood sugar
They increase blood sugar
There’s no avoiding the fact that sweet potatoes will raise your blood sugar. “Sweet potatoes are a starchy vegetable, so physiologically, their carbohydrates naturally raise glucose levels after a meal,” says Deepa Deshmukh, MPH, RDN, CDCES, BC-ADM. But don’t let that scare you. Even if you have prediabetes or diabetes, you still need carbohydrates for energy, and it’s natural for your blood sugar to rise after a meal. You just want to avoid a big, quick spike in blood sugar. A bigger spike is more likely if you top off your sweet potatoes with sweeteners like sugar or marshmallows. Instead, add extras that are rich in protein and fiber, such as beans, ground meats and non-starchy vegetables.
Their fiber helps slow down the breakdown of carbohydrates
“Sweet potatoes contain dietary fiber, which has great benefits for the gastrointestinal tract and can help absorb glucose, slow digestion, and reduce postprandial blood sugar spikes,” says Pessah-Pollack. A medium-sized sweet potato has about 4 grams of fiber—14% of the daily value—and 24 grams of total carbs. “Their fiber, including pectin and resistant starch, slows gastric emptying and carbohydrate absorption, which helps reduce the spike compared to less-fiber starches,” adds Deshmukh. This rich fiber content makes sweet potatoes an excellent carbohydrate choice for improving blood sugar levels.
Their resistant starch can improve glucose metabolism
When it comes to starchy vegetables, sweet potatoes are particularly high in resistant starch, a fiber that resists digestion in the small intestine without damaging your colon. There, it is fermented by microorganisms that produce short-chain fatty acids. These fatty acids help reduce inflammation and support glucose metabolism. Research has shown that adding resistant starch to meals lowers postprandial blood sugar levels in people with prediabetes and type 2 diabetes.
How to eat sweet potatoes to raise blood sugar
Leave the skin on
Fiber is the most important component of sweet potatoes to prevent blood sugar spikes, and most of the fiber comes from the skin. “Leave the skin on for more fiber (and possibly less blood sugar spikes), says Pessah-Pollack. Eating the skin gives you more of the blood-sugar-stabilizing fiber and resistant starch benefits of sweet potatoes.
Combine them with lean protein and non-starchy vegetables
To manage diabetes, the American Diabetes Association recommends filling half your plate with non-starchy vegetables, one-quarter with protein and one-quarter with carbohydrates or starches, such as sweet potatoes. It is also a balanced plate for people without diabetes. When making a sweet potato dish, add a protein source and plenty of non-starchy vegetables. This ensures a balance of carbohydrates, proteins and fibers for optimal blood sugar regulation. Lean proteins like chicken and salmon can be great choices for heart health and blood sugar balance. Beans and lentils contain both fiber and protein, while non-starchy vegetables like broccoli, cauliflower, collard greens and mushrooms add fiber and nutrients without loads of carbs.
Try to limit the amount of sugary additives
While sweet potatoes are undeniably delicious with marshmallows and brown sugar, these toppings are sources of added sugar. “If you have diabetes or have problems with sugar levels, avoid sugar and marshmallows to avoid a glucose spike from these additives,” advises Pessah-Pollack. These dressings have a higher glycemic index, so they are more likely to cause a spike in blood sugar. If you use sugary additives, try to reduce them and combine them with sources of protein and fiber.
Let them cool
Allowing sweet potatoes to cool before eating is an easy way to lower blood sugar. “Cooking-cooling-reheating is thought to increase resistant starch and further reduce glucose spikes,” says Deshmukh. You can enjoy them cold in a salad or reheat them once they have cooled.
Tips for enjoying sweet potatoes
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Add them to your salad. Toss cooled, diced sweet potatoes into salads, like this Sweet Potato, Kale, and Chicken Salad with Peanut Dressing. It’s an easy way to add complex carbohydrates and resistant starches and rich flavor to your salad.
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Make loaded sweet potatoes. There’s something comforting about a loaded potato. Not only that, but adding sweet potatoes gives you the option of adding protein and non-starchy vegetables for better blood sugar regulation. For inspiration, check out this diabetes-friendly Chicken Curry Stuffed Sweet Potatoes recipe.
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Use them in cereal bowls. Toss diced sweet potatoes into your cereal bowl for carbs and fiber. Bonus for blood sugar if you let them cool first! Split your carbs between sweet potatoes and whole grains like quinoa. Then complement your grains with protein like chicken, salmon or tofu and non-starchy vegetables like avocado, broccoli and kale.
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Experiment with different varieties. While you may be most familiar with orange sweet potatoes, there are many varieties. “Try purple, orange and Japanese white varieties for different textures, polyphenols, vitamins and antioxidants,” says Deshmukh.
Our expert
Experts agree that sweet potatoes are a great carb choice when it comes to balancing blood sugar. “While we know that sweet potatoes can raise blood sugar because they are a carbohydrate, the overall beneficial effect of the dietary fiber in sweet potatoes can help lower glucose levels and improve blood sugar,” says Pessah-Pollack. Be sure to leave the skin on and pair sweet potatoes with lean protein and non-starchy vegetables to keep your blood sugar from spiking. This ensures that you get plenty of protein and fiber to slow down the absorption of carbohydrates.
Read the original article on EatingWell