Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/1-medium-uncooked-sweet-potato
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
From the blog
Empowering the diabetes community with expert insights, support, and resources.