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https://www.bluecircle.foundation/food/1-medium-uncooked-sweet-potato
1 MEDIUM UNCOOKED SWEET POTATO
CARBS
20g
PROTEINS
2g
FATS
0.1g
Sweet potatoes are higher in carbohydrates and may not be ideal for a strict low-carb diet, but they are a natural and nutrient-dense food.
Quantity: 130g
Glycemic Index: 70
Glycemic Load: 22
Fiber: 3g
Key Nutrients: Vitamin A, Vitamin C, Manganese
Health Impact: Sweet potatoes have a moderate to high glycemic index and load, potentially causing quicker blood sugar rises.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein, helps balance the meal's macronutrient profile and mitigate blood sugar spikes.
- Avocado Salad – Rich in healthy fats and fiber, aids in slower digestion and absorption of sugars.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein source that helps stabilize blood glucose levels.
- Baked Salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Cauliflower Mash – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Roasted Radishes – Lower in carbohydrates and can mimic the texture of roasted potatoes.
- Turnip Fries – Offers a crunchy texture with fewer carbs than sweet potatoes.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as digestion has not fully commenced.
- 30–60 min: Moderate rise in blood sugar due to the carbohydrate content in sweet potatoes.
- 2–3 hr: Blood sugar begins to stabilize as insulin responds to glucose in the bloodstream.
“Many in the low-carb community find that focusing on whole, unprocessed foods and incorporating plenty of healthy fats and proteins can significantly improve glycemic control.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about 1 MEDIUM UNCOOKED SWEET POTATO
Can I eat sweet potatoes if I am on a low-carb diet?
Sweet potatoes are higher in carbs; consider portion control or substituting with lower-carb vegetables.
How can I prevent blood sugar spikes when eating sweet potatoes?
Combine with a source of protein or healthy fat, and consider smaller portions to minimize impact on blood sugar.
Have a question about 1 MEDIUM UNCOOKED SWEET POTATO or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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