Is Sweet Potato Good For Diabetes?? Does It Reduce Blood Sugar?? [Learn Everything in 2 mins]

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 14-Dec-2021Read Time : 3 minutes
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People with diabetes are often constrained to limit the intake of starchy food like potatoes. What about sweet potato- a starchy cousin of potatoes? Well, sweet potatoes have been used in the traditional treatment of heart diseases such that it reduces cholesterol levels in the blood. But is sweet potato good for diabetes? Glycemic Index of Sweet Potato? How much to eat and when are questions this article will answer.

Contents:
  • Sweet potato: Nutritional Profile
  • Advantages of Sweet Potato for Diabetes
  • Ways to Consume Sweet Potato
  • How Much and How Frequently to Consume Sweet Potato
  • Risks of Overconsumption of Sweet Potato
  • Other Health Benefits of Sweet Potato
  • Don’t Have Time To Read?
  • FAQs

Sweet Potato: Nutritional Profile

The nutrition facts for 100 grams of raw sweet potatoes are:

Calories: 86

Water: 77%

Protein: 1.6 g

Carbs: 20.1 g

Sugar: 4.2 g

Fiber: 3 g

Fat: 0.1 g

Sweet potatoes (Shakarkandi) are a healthy alternative to regular potatoes. 100 grams of sweet potatoes contain 20.1 g carbohydrates, 1.6 g protein, and 3 g fiber. It contains a rich source of beta carotene, vitamin C, and potassium. Vitamin C boosts immunity and improves skin and hair health. Potassium is known to reduce risks of heart diseases.

Sweet potatoes are a good source of antioxidants, vitamin B6, E, and micronutrients like manganese, calcium, iron, zinc, phosphorus, copper, etc. Sweet potatoes are considered to be a low-to-medium glycemic food. 

However, the method of cooking has a large impact on its glycemic index (GI). Boiled sweet potatoes have a low GI score of 46 as compared to a high GI score of 82 for roasted and 94 for baked sweet potatoes. 

Advantages of Sweet Potato for Diabetes

  • Sweet potatoes are loaded with antioxidants, vitamins, and minerals
  • They contain slow-release carbohydrates and fiber, which help reduce blood sugar levels.
  • The anti-diabetic property of sweet potato may be attributed to phytochemical adiponectin, which lowers blood glucose in type 2 diabetic patients. 
  • Sweet potato contains fiber and helps reduce cholesterol levels.

Ways to Consume Sweet Potato For Diabetes

The best way to consume sweet potatoes (with skin) is to boil them instead of roasting, baking, or frying. Some diabetic-friendly recipes that can be tried:

How Much and How Frequently to Consume Sweet Potato

It is recommended to consume half of a medium-size sweet potato for people with diabetes. This accounts for 100 grams of sweet potato daily. Also, use low carb vegetables while cooking 100 grams of sweet potato. This is because sweet potatoes already contain 15 grams of carbs in it. The best time to have sweet potato for a diabetic is for breakfast. 

Risks of Overconsumption of Sweet Potato

  • High oxalate content found in sweet potatoes may lead to the formation of kidney stones if consumed in excess.
  • Excessive consumption can make nails and skin look a little orange.

Other Health Benefits of Sweet Potato

In addition, to control blood sugar levels, sweet potatoes have many tremendous benefits:

  • Carotenoids in sweet potatoes may lower cancer risk and are good for the eyes.
  • Magnesium reduces stress levels and anxiety.
  • Antioxidants and choline help reduce inflammation in the body.
  • It may help heal ulcers in the stomach.
  • Sweet potatoes possess antimicrobial properties.

Don’t Have Time To Read?

  • Sweet potatoes have abundant nutritional value.
  • Sweet potatoes are rich in antioxidants, vitamins, fiber, and minerals.
  • It can be consumed by boiling, roasting, with or without skin, in moderate quantities.
  • Sweet potato is good for diabetes, owing to its low glycemic index when consumed after boiling.
  • It offers multiple health benefits and cures metabolic disorders.
  • Use Phable Care App to consult India's leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let's treat diabetes together.

Frequently Asked Questions

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