What is the glycemic index of baked sweet potato?
According to the January app, the glycemic index of baked sweet potato is 94. This is considered high. By looking up baked sweet potato in the January app, you can quickly see the glycemic index of that food as well as the glycemic load. This information can help guide your dietary choices.
What impact will this have on my blood sugar levels?
When you eat baked sweet potato, your blood sugar levels will rise quickly. This is because of the high glycemic index of baked sweet potato. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, while foods with a low glycemic index will cause a more gradual increase.
When using the January app, we can see the calories, macros, and glycemic index (GI) / glycemic load (GL) of that food item. But here's the best part: We can also see our predicted blood sugar response, without requiring you to wear a sensor.
Can people with diabetes eat baked sweet potato?
People with diabetes should be cautious when consuming baked sweet potato due to its high glycemic index. It can cause a rapid spike in blood sugar levels. However, portion control and pairing it with other low-GI foods or foods high in fiber and protein may help manage its impact. As always, consult with your healthcare provider for personalized advice regarding your diet.
What are the health benefits of baked sweet potato?
Baked sweet potatoes are rich in vitamins and minerals, such as vitamin A, vitamin C, and potassium. They also contain beneficial fiber that can aid in digestion. Despite their high glycemic index, they provide a wealth of nutrients that are essential for overall health, including antioxidants that can help combat inflammation and boost the immune system.
Nutritional Information
Here is the nutritional information for baked sweet potato:
- Calories: 103 per 100g
- Protein: 2.0g per 100g
- Fat: 0.2g per 100g
- Carbohydrates: 24g per 100g
- Fiber: 3.8g per 100g
- Calcium: 30mg per 100g
- Potassium: 337mg per 100g
- Sodium: 55mg per 100g
- Vitamin C: 2.4mg per 100g
What are some healthy alternatives to baked sweet potato?
Some healthy alternatives to baked sweet potato with a lower glycemic index include whole grains like quinoa, barley, and brown rice. Non-starchy vegetables such as broccoli, cauliflower, and leafy greens are excellent options too. Additionally, other root vegetables like carrots and butternut squash have a lower glycemic index and can be a good substitute.
Conclusion
While baked sweet potato has a high glycemic index, it is packed with essential nutrients that can benefit your health. Moderation and mindful pairing with other low-GI foods can help manage blood sugar spikes. Always consult with your healthcare provider for personalized dietary advice, especially if you have diabetes.
Use January to see your predicted blood sugar before you eat
To check the glycemic index of over 32M foods, as well as see your predicted blood sugar response before you eat them, use the January app. It’s completely free to download and use and it provides you with a treasure trove of nutritional and glucose insights to help you achieve your health goals.
FAQs about Baked Sweet Potato
Does the glycemic index of baked sweet potato change depending on its variety?
Yes, the glycemic index of baked sweet potatoes can vary depending on the variety. Some types of sweet potatoes, such as the Japanese sweet potato, have a lower glycemic index compared to the standard orange-fleshed variety. The varying fiber content and natural sugar levels in different varieties contribute to these differences.
How does the cooking method affect the glycemic index of sweet potatoes?
The way sweet potatoes are cooked can significantly impact their glycemic index. Baking sweet potatoes increases their glycemic index compared to boiling. This is because baking leads to a quicker release of sugars during digestion, resulting in a higher blood sugar spike. On the other hand, boiling sweet potatoes helps maintain a lower glycemic index by retaining more resistant starch.
Is there a difference in the glycemic index of sweet potatoes when consumed hot versus cold?
Interestingly, the temperature at which you consume sweet potatoes can affect their glycemic index. When baked sweet potatoes are allowed to cool down after cooking, their glycemic index can be lower compared to eating them hot. Cooling leads to the formation of more resistant starch, which takes longer to digest and, therefore, results in a slower release of sugars into the bloodstream.
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