What is the glycemic index of sweet potatoes?
According to the January app, the glycemic index of sweet potatoes is 61. This is considered Medium. By looking up sweet potatoes 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 sweet potatoes, your blood sugar levels will rise slowly. This is because of the medium glycemic index of sweet potatoes. 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 sweet potatoes?
Sweet potatoes can be a part of a diabetic-friendly diet when eaten in moderation. Their medium glycemic index means they have a moderate impact on blood sugar levels. However, it's always best to consult a healthcare provider for personalized medical advice, especially if you have diabetes.
What are the health benefits of sweet potatoes?
Sweet potatoes are rich in vitamins, minerals, and fiber, making them a nutritious choice. They are particularly high in vitamin A, which is beneficial for eye health, and they also provide a good amount of vitamin C and potassium. Additionally, their fiber content aids in digestion and helps maintain steady blood sugar levels.
Food Nutritional Information
Here is the nutritional information for sweet potatoes:
- Calories: 86 kcal per 100g
- 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 sweet potatoes?
If you're looking for alternatives to sweet potatoes that have similar nutritional benefits, consider trying butternut squash, carrots, or yams. These foods also have a medium to low glycemic index and are rich in vitamins and minerals.
Conclusion
Sweet potatoes are a nutritious and versatile food with a medium glycemic index. They offer numerous health benefits, including being rich in vitamins, minerals, and fiber. If you're managing your blood sugar levels, eating sweet potatoes in moderation can be a wise choice. Always consult with a healthcare provider to ensure they fit into your specific dietary 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 Sweet Potatoes
Does the glycemic index of sweet potatoes change based on how they are cooked?
Yes, the glycemic index (GI) of sweet potatoes can vary significantly depending on their cooking method. For instance, boiling sweet potatoes tends to result in a lower GI (around 44) compared to baking them (up to 94). This happens because boiling helps retain more resistant starches, which have a slower digestion rate and thus, a lower GI.
Is there a difference in glycemic index between different varieties of sweet potatoes?
Absolutely. Different varieties of sweet potatoes can have varying levels of natural sugars and fiber, which affects their glycemic index. For example, the Japanese sweet potato, also known as Satsumaimo, generally has a higher sugar content and may have a slightly higher GI compared to the standard orange-fleshed sweet potato found commonly in the United States.
Does the time of day affect the glycemic response to eating sweet potatoes?
The glycemic response to eating sweet potatoes can be influenced by the time of day due to fluctuating hormone levels, such as insulin and cortisol. Generally, consuming carbohydrates like sweet potatoes in the morning might result in a more stable blood sugar level compared to consuming them late at night, when the body is naturally more insulin-resistant.
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