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
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.
How much sweet potato can a diabetic eat? ›
“Sweet potatoes are a source of carbohydrates, which raise blood sugars,” says White. “People with diabetes can eat carbs but need to watch portions of foods with carbs.” What this means: Limit portions to half a sweet potato per meal or snack.
What are the best potatoes 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.
Are sweet potato fries ok for diabetics? ›
"If you have prediabetes or diabetes, choosing sweet potato over white potato can help reduce your chance of a blood sugar spike," adds Willingham. "Just be aware that this only holds true if you're boiling or air frying the sweet potato.
Are bananas good for diabetics? ›
Bananas are a delicious, nutritious and affordable food for everyone, including those with diabetes. Eating this healthy fruit can help stabilize blood sugar levels, improve insulin sensitivity and improve heart health.
What foods can diabetics eat freely? ›
Here are some examples of free foods for diabetics, as outlined by a committee of the American Diabetes Association and the Academy of Nutrition and Dietetics:
- Carbonated water.
- 1 tablespoon unsweetened cocoa powder.
- Coffee or tea.
- 1 cup raw cabbage.
- Hard, sugar-free candy.
- 1 cup raw cucumber.
- 2 tablespoons whipped topping.
You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.
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.
Can diabetics eat pizza? ›
If you have diabetes, following a nutrient-dense diet is essential for optimal health and blood sugar management. However, this doesn't mean you have to give up pizza. Instead, enjoy a slice or two of your favorite pizza occasionally as part of a balanced diet.
How can I flush sugar out of my system fast? ›
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.
What are the 5 super foods for diabetics? ›
According to the Diabetes Plate , non-starchy vegetables should make up half of your meal.
- Dark green leafy vegetables.
- Avocado.
- Beans, Dried Peas, & Legumes.
- Fish High in Omega-3 Fatty Acids.
- Nuts.
- Berries.
- Citrus Fruit.
- Whole Grains.
According to MedlinePlus, adults with type 2 diabetes may benefit from eating whole grains like oats, due to their potential glucose and cholesterol-lowering effects. Plus, the soluble fiber in oats may help you hit your blood sugar goals and keep your weight in check.
Can diabetics eat rice? ›
When striving for a well-balanced diet, people with diabetes may wonder whether carbohydrate foods, like white rice, are a good option to include in their eating patterns. The short answer is: yes! While everyone's needs are unique, white rice can certainly be part of a healthy eating pattern for those with diabetes.
Is corn good for diabetics? ›
The GI of boiled corn is 52, making it a low-GI food suitable for people with diabetes. A recent NIH study even suggested that individuals with insulin resistance significantly improved their gastrointestinal health and glycemic response after consuming corn.
How much sweet potato a day is healthy? ›
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.
When is the best time to eat sweet potatoes? ›
~ Eating sweet potatoes for breakfast or lunch can provide you with sustained energy throughout the day. They can also be a great post-workout meal due to their balance of complex carbs and nutrients.
What size of potato should a diabetic eat? ›
Reduce your portion sizes to help you reduce and maintain a healthy weight. A portion is: a fist size of potatoes, bread, pasta or other starchy carbohydrates. a palm size of meat/fish or poultry.
Is sweet potato too much sugar? ›
Sweet potatoes have a medium to high glycemic index (GI), varying from 44–96. The GI is a measure of how fast your blood sugar levels rise after a meal (6). Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes.
