Can diabetics eat sweetpotatoes? Absolutely!
There is a great deal of confusion about whether or not people with diabetes can include sweetpotatoes in their diet. Before including any foods in to your diabetic eating plan, consult your healthcare professional.
Plus, sweetpotatoes contain virtually no fat and are low in calories. A medium baked sweetpotato eaten with the skin is a mere 103 calories, about the same as half a cup of brown rice.
And there might be even more reason for diabetics to include sweetpotatoes into their eating plans. Research has found these root veggies may play a role in stabilizing or lowering blood sugar, due to their low glycemic index. Foods low on the glycemic index break down more slowly in the body, which may produce fewer fluctuations in blood glucose and insulin levels (source).
To get the most bang for your bite in terms of the glycemic index, follow these tips:
- For a low to medium glycemic index, eat sweetpotatoes cooked, including the skin.
- When eating sweetpotatoes without the skins, know that they fall into the medium glycemic zone, between 63 and 66, which is still lower than other starchy foods such as instant mashed potatoes and even whole-wheat bread (source).
Searching for Diabetic Sweetpotato Recipes? Here’s a few! Visit our recipe page for more.