These are a few ways to cook and enjoy sweet potatoes, in order from lowest GI to highest: Now that everything’s been explained, just remember not to freak out about eating baked sweet potatoes if you don’t have issues with your blood sugar. Boiling: It is a recommended method as consuming boiled and mashed sweet potatoes helps in better assimilation of beta-carotene (vitamin A). In fact, sweet potatoes that have been peeled and baked for 45 minutes have a GI of 94, making them a high-GI food (13). The sweet potato glycemic index can help you decide how this nutritious vegetable fits in your diet. Even baked sweet potatoes still have a lower GI than a lot of other foods we consider to be healthy, such as instant oatmeal, brown rice, watermelon or rice milk. Glycemic indices calculated from these methods for steamed, baked and microwaved sweet potato flesh were 63 ± 3.6, 64 ± 4.3 and 66 ± 5.7, respectively, indicative of a moderate glycemic index food. The GI tells you how fast a food spikes your blood sugar. When heating breaks down those starch granules, it prevents you from experiencing certain embarrassing digestive issues. Microwave the sweet potato for 5 minutes. Paleo Greek Sweet Potato Salad. While certain techniques may have minimal impact on blood sugar levels, others can lead to dramatic spikes and crashes in blood sugar. Don’t run off, however, and eat a bunch of sweet potatoes raw. Being a starch-rich vegetable, part of this interest will be influenced by how its starch is digested in comparison to starches from other starchy … However, dehydrated and raw sweet potato flesh had a low glycemic index (41 ± 4.0 and 32 ± 3.0, respectively). Here's everything you need to know. Baking has essentially turned the sweet potato into candy. Eat them the way you most enjoy! Carbs with a low GI (which are considered to be the most diabetic-friendly) are more slowly digested, causing a slower rise in insulin levels, whereas foods with a high GI, such as white bread and table sugar, are quickly digested and make our insulin levels skyrocket. Get the directions for microwaving sweet potatoes. Waxy potatoes have lower GI than floury russet potatoes. © 2005-2020 Healthline Media a Red Ventures Company. This article tells you whether you can eat grits if you have diabetes. This article reveals how the glycemic index of sweet potatoes differs depending on how they’re cooked. Try sweet potatoes or yams in place of a regular potato. However, dehydrated and raw sweet potato flesh had a low glycemic index (41 ± 4.0 and 32 ± 3.0, respectively). It scores foods on a 0–100 scale and ranks them as low, medium, or high (1). A potato’s glycemic index changes depending on how you prepare it. Part of HuffPost Food & Drink. Top Searches Holiday Gifts. Some examples include: Baked potato: 111; Boiled potato: 82; Instant mashed potatoes: 87; French fries 73 Here are 6 surprising health benefits of sweet…. Here are 18 great non-perishable foods…. The options can be a little confusing. Once the sweet potato is soft, slice it open and fluff. © 2019 The University of Sydney, All Rights Reserved. Generally, sweet potatoes and yams have a lower glycemic index rating (GI) than white, russet, and red potatoes. foods or glucose. Sweet potatoes have a lower glycemic index than white spuds do, so they're gentler on your blood sugar--and potentially your waistline. It is important to ‘cook’ sweet potatoes before consuming them for better absorption of nutrition. Sweet potatoes can have a low, medium, or high glycemic index depending on how they’re cooked and prepared. In terms of nutrition, a baked sweet potato is high in vitamins A and C, fiber, potassium and iron. 1. Clean sweet potatoes under running water with a produce scrubbing brush, and pat dry. Rinse the sweet potato under … The earlier study found that cooking a sweet potato approximately doubles the GI. The microwave is by far the fastest way to cook a sweet potato. Season with a dash of salt, pepper, spices, or herbs as desired. Photo: Inspiring Pretty 1. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Sweet potato nutrition infographic . 1.57 g of 50 g . The same foods can have a very different GI and GL depending on how they are prepared. Here are the score ranges for the three GI values: Foods high in simple carbs or added sugar are broken down more quickly in the bloodstream and tend to have a higher GI. Similar to fiber, fat will slow the rate of digestion and … Sweet potatoes have even lower GI. 18 of the Best Non-Perishables for People with Diabetes. On a GI or glycemic index diet, you keep track of your carbohydrate and sugar intake, which may help you lose weight and lower your risk of developing certain diseases. ©2020 Verizon Media. By the way, it tastes just as good if not better the next day. But there's actually something you can do about it, and it involves your microwave. How about butter? To cook your sweet potato in the microwave, first scrub it under cool running water. 0.05 … Boiled sweet potatoes affect blood sugar levels far less than other varieties, such as fried, roasted, or baked versions. Sweet Potato Fries vs. French Fries: Which Is Healthier? ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. The study cited the technique’s “rapid heating mechanism” as being responsible for actually deactivating part of the process that turns starch into sugar. When it comes to nutrition, sweet potatoes beat white potatoes hands down. The GI tells you how fast a food spikes your blood sugar. When boiled, they’re also thought to retain more resistant starch, a type of fiber that resists digestion and has a low impact on blood sugar levels (3, 6). Potato chips, often criticized for processing that adds … Notably, cooking methods have a big effect on the way your body digests and absorbs them. Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. It has been shown that sweet potatoes may help protect against cancer and maintain healthy blood pressure. Steamed skin, baked skin, and dehydrated flesh did not have a statistically different glycemic index (P … Ideally boiling reduces the glycemic index of 150 g sweet potato to just 46, which is fairly reasonable; however, if same potato is baked for 45 minutes, the glycemic index increases to 94 (almost the double due to transformation of starches). What was most interesting was when a red potato was boiled, refrigerated, and consumed cold the next day, the Glycemic index plummeted 37% from the upper end of a high Glycemic index food (89) to one point away from a classification of a low Glycemic index food (56)(see Table 2). It stores more vitamins and fiber than other brown rice. But if baked for 45 minutes, the same sweet potato has a GI of 94 and a GL of 42, both extremely high. Here’s the scientific explanation: Heat breaks down starch granules, which allows amylopectin and amylose (the two polysaccharides that form starch) to be more readily digested by pancreatic amylase (an enzyme), which turns starch into maltose (a sugar). Boiled sweet potatoes have a low to medium GI value, with a greater boiling time lowering the GI. I mentioned previously that sweet potatoes have a low glycemic number. Discover symptoms, causes, and…, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. Glycemic indices calculated from these methods for steamed, baked and microwaved sweet potato flesh were 63 ± 3.6, 64 ± 4.3 and 66 ± 5.7, respectively, indicative of a moderate glycemic index food. April 5, 2018 Paul Lifestyle Comments Off on You’re Doubling The Glycemic Index Of A Sweet Potato When You Bake It A baked sweet potato is one of those rare things in life that’s both good for you and intensely satisfying, kind of like watching multi-episode TV crime dramas . Sweet Potato Glycemic Index The Open Nutrition Journal, 2012, Volume 6 9 differences in protein content between samples of apple, Caiapo to a glucose drink and found minimal or no effect on corn, oat, or soy dietary fiber sources subjected to processing glycemic response. For people with diabetes to know about diabetes here high-carb dish sweet potato glycemic index microwave from corn Analysis ☰ advanced nutrition Search diet! Roasted or baked versions, fried sweet potatoes have a low GI of 82, which is classified high., respectively ) vitamin a ) here are some of our favorite to., prick the sweet potato nutrition, glycemic index and glycemic load GL... 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