Updated: Nov. 17, 2023
Starchy vegetables seem like a no-no for people who want their blood sugar to be perfect. But sweet potatoes are a carbohydrate-rich food that people with diabetes don't need to fear.
Don’t skip out on sweet potatoes! You’re missing a great opportunity to give your body a boost of stay-healthy nutrients. If you’re mindful about how you eat them, these colorful tubers (did you know they come in yellow and purple, too?) can be an easy-to-prep side dish or a low-calorie, high-fiber ingredient in recipes.
Are Sweet Potatoes Healthy for People with Diabetes?
If you’re smart about how you eat them, sweet potatoes can be a good mealtime addition. That’s true even if you’ve been diagnosed with diabetes.
Many people with diabetes make the mistake of thinking all starchy foods are off limits. However, even the American Diabetes Association (ADA) encourages people to include at least some carbohydrates (along with protein and fat) in their diet for better blood sugar control.
Carbohydrates are the body’s main source of energy, so including a good source of this nutrient makes sense! For an energy-boosting benefit with the lowest blood sugar spike, choose complex carbohydrates, or carbs that are unprocessed and have fiber, vitamins and minerals intact.
Sweet potatoes are the perfect example of a carbohydrate that’s high-nutrient and low in sugar, sodium and saturated fat. It’s exactly what diabetes experts recommend fill up one-quarter of your plate at mealtimes.
Sweet Potato Nutrition Facts
Considering its bright orange insides, it won’t surprise you to know that sweet potatoes are loaded with beta-carotene, the same eyesight-protecting nutrient found in carrots. Sweet potatoes also have something in common with bananas: lots of potassium. That’s good news for people with diabetes since low levels of this mineral are linked with blood sugar dysfunction.
Those aren’t the only two nutritional perks. According to the USDA Nutrient Database, one 5-inch long sweet potato (uncooked and with skin on) contains the following nutrients:
- Calories: 112
- Fat: 0 grams
- Protein: 2 grams
- Total carbohydrate: 26 grams
- Fiber: 4 grams
- Sugar: 5 grams
- Sodium: 72 milligrams
- Potassium: 438 milligrams
- Folate: 14 µg
- Phosphorus: 61 milligrams
- Magnesium: 33 milligrams
- Beta-carotene: 11100 µg
- Vitamin A: 18500 IU
4 Ways to Eat Sweet Potatoes If You Have Diabetes
Be Modest When Shopping
Like most root vegetables, sweet potatoes can vary in size. Opting for medium to small potatoes (as opposed to those you can hardly fit in one hand) offers two benefits.
First, the smaller size will be more in-line with the amount the ADA recommends that you include as part of a meal for better blood sugar control. Second, as potatoes grow in size, they also grow older. That means the starch content is higher than what’s found in their younger, smaller counterparts.
If you need to meet a cup-by-cup amount for a recipe, choosing multiple petite potatoes may help your final dish have less of an impact on blood sugar!
Opt for Boiling Over Baking
When researchers compared different cooking methods of sweet potatoes, they found that baking this vegetable raised the glycemic index (the impact a food will have on blood sugar) more than boiling it. Gram for gram, baked sweet potato has almost 25% more carbohydrates than boiled versions.
Another option that’s better than baking: microwaving. Piece each sweet potato several times with a fork, then aim for 5 to 10 minutes in the microwave, depending on the size of your potato.
Snack on the Skins
The skins of potatoes pack a major part of their nutrients. To be specific, food scientists determined that 64% of a potato’s blood-sugar balancing fiber content can be found there! The good news: less prep work for you. Scrub the skins but skip peeling them.
Serve ‘Em As a Side
The best way to maximize the nutritional punch and ease the blood sugar rise is to pair sweet potatoes with a lean protein, such as chicken. Since protein slows down digestion, it will also slow down the speed at which your body processes the carbohydrates eaten alongside it.
You can make a meal even more filling by pairing the sweet potato and protein with other high-fiber, non-starchy vegetables, such as cauliflower. The perfect mix can be found in this easy-to-make Sheet-Pan Chicken Curry Dinner.
FAQs
Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help people with diabetes keep their blood sugar levels in check.
Is it okay to eat sweet potatoes if you have diabetes? ›
You can still eat sweet potatoes if you have diabetes, assures Huff. The fiber content in sweet potatoes, especially if you consume them with the skin on, can help reduce spikes in your blood sugar. Plus, how you cook your sweet potatoes can also help reduce the extent to which your blood sugar rises.
Which potatoes are healthiest for diabetics? ›
Best type of potatoes for diabetes
Sweet potatoes are one of the best types of potato for people with diabetes, as they are low-GI and contain more fiber than white potatoes. Sweet potatoes are also a good source of calcium and vitamin A. Carisma potatoes, a variety of white potato, are another lower-GI option.
Is sweet potato better than pumpkin for diabetics? ›
With 8.2 grams of fiber in one cup of sweet potato, this veggie does a bit more heavy lifting than one cup of pumpkin, which only contains 3 grams of fiber. Beyond your gut, high fiber diets are also associated with a reduced risk for heart disease, stroke, hypertension, obesity, type 2 diabetes, and certain cancers.
Can I eat sweet potatoes every day? ›
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
When's the best time to eat sweet potatoes? ›
It will be good for your body if eating sweet potatoes in the morning, with fresh milk or yogurt, some seeds and green vegetables will be a nutritious breakfast and provide an abundant source of energy for the body.
Are bananas good for diabetes? ›
Though bananas are higher in carbs and sugars than some foods, they also contain fiber and resistant starch that slows down the digestion and release of sugar into your bloodstream. These qualities make bananas a healthy, go-to snack for people with diabetes.
Is peanut butter good for diabetics? ›
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
Are baked beans diabetic friendly? ›
Beans are a plant-based source of protein, making them a valuable addition to a diabetes-friendly diet. Protein helps with blood sugar control, as it slows down the absorption of carbohydrates and contributes to feeling full. Generally, beans have a low glycemic index (GI).
What beans can diabetics eat? ›
Kidney, pinto, navy or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too. Beans do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat.
Oatmeal can be a good option for people with diabetes. Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes.
Can diabetics eat sweet potatoes every day? ›
Are there benefits to eating sweet potatoes if you have diabetes? When eaten in moderation, all kinds of sweet potatoes are healthy. They're very high in antioxidants, vitamins, and minerals and can safely be included in a diabetes-friendly diet.
What is the healthiest way to eat sweet potatoes? ›
Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them! The exception is deep frying, which can lead to the formation of acrylamide, a potential human carcinogen.
How many sweet potatoes a day is too much? ›
While no specific amount of sweet potatoes is recommended, Sheth encourages her clients to enjoy no more than one sweet potato daily to allow for various other vegetables in their diet.
Is banana good for diabetes? ›
Takeaway. A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.
