What is the glycemic index of boiled sweet potato?
According to the January app, the glycemic index of boiled sweet potato is 63. This is considered Medium. By looking up boiled 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 boiled sweet potato, your blood sugar levels will rise slowly. This is because of the medium glycemic index of boiled 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 boiled sweet potato?
People with diabetes can eat boiled sweet potato, but they should do so in moderation and monitor their blood sugar levels accordingly. Since sweet potatoes have a medium glycemic index, they can cause a slower rise in blood sugar compared to high-GI foods. However, individual responses can vary, so it's important to consult a healthcare provider before making any significant dietary changes.
What are the health benefits of boiled sweet potato?
Boiled sweet potatoes are rich in several essential nutrients and offer various health benefits. They are a good source of dietary fiber, which can aid in digestion. They are also rich in vitamins A and C, which are important for immune function and skin health. Additionally, sweet potatoes provide antioxidants that can help combat inflammation and support overall health.
Nutritional Information
Here is the nutritional information for boiled sweet potato:
- Calories: 86 (per 100g serving)
- Protein: 1.6g
- Fat: 0.1g
- Carbohydrates: 20.1g
- Fiber: 3g
- Calcium: 30mg
- Potassium: 337mg
- Sodium: 55mg
- Vitamin C: 2.4mg
What are some healthy alternatives to boiled sweet potato?
If you are looking for healthy alternatives to boiled sweet potato, consider other root vegetables like boiled carrots or turnips. These options offer a similar texture and nutritional benefits. Additionally, you might try winter squash varieties such as butternut squash, which also provide a moderate glycemic index and are rich in vitamins.
Conclusion
Boiled sweet potatoes are a nutritious and versatile food that can fit into a balanced diet, especially for those monitoring their blood sugar levels. With a medium glycemic index, they provide a slow and steady release of glucose into the bloodstream. Always consult with a healthcare provider to determine the best dietary choices for your individual health needs.
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 Boiled Sweet Potato
Does the glycemic index of boiled sweet potato change based on its variety?
Yes, different varieties of sweet potatoes can have varying glycemic indices, even when boiled. For instance, purple sweet potatoes, which are rich in anthocyanins, might have a slightly lower glycemic index compared to other varieties like the yellow or orange sweet potatoes. The nutritional content and glycemic response can differ due to genetic variations among these types.
How does the cooking method influence the glycemic index of sweet potatoes?
Boiling sweet potatoes typically results in a glycemic index of 63, which is considered medium. However, other cooking methods like roasting or baking can elevate the glycemic index. This is because these methods may break down the starches in sweet potatoes more extensively, leading to quicker absorption of sugar into the bloodstream.
Does the time of day you consume boiled sweet potatoes affect their impact on blood sugar levels?
Interestingly, the time of day you consume boiled sweet potatoes can influence your blood sugar response. Consuming them for breakfast might result in a different glycemic impact compared to having them for dinner. This phenomenon is due to the body's varying insulin sensitivity throughout the day, which tends to be higher in the morning. Therefore, eating boiled sweet potatoes earlier in the day might help in better managing blood sugar levels.
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