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https://www.bluecircle.foundation/food/sweet-potato
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 nutrient-dense and have a lower glycemic index compared to regular potatoes.
Quantity: 100g
Glycemic Index: 44
Glycemic Load: 11
Fiber: 3g
Key Nutrients: Vitamin A, Vitamin C, Manganese
Health Impact: Sweet potatoes can cause a moderate rise in blood sugar due to their carb content. The fiber content helps moderate the rate of absorption, reducing the potential for high post-meal blood sugar spikes.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ 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, which can help slow the absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-protein accompaniment that helps stabilize blood glucose levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower mash – Lower in carbs and can mimic the texture and flavor of mashed sweet potatoes.
- Roasted radishes – Significantly lower in carbohydrates and can provide a similar texture when roasted.
- Turnip fries – Lower in carbohydrates and can be a crunchy, satisfying alternative to sweet potato fries.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as digestion and absorption are just beginning.
- 30–60 min: Moderate rise in blood sugar due to the carbohydrate content, though less dramatic than white potatoes.
- 2–3 hr: Blood sugar begins to stabilize as the fiber content helps to slow overall glucose absorption.
“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and avoiding starchy vegetables like sweet potatoes helps maintain better glucose control throughout the day.”
— 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 Sweet potato
Can I eat sweet potatoes if I am managing diabetes with a low-carb diet?
While sweet potatoes are lower in carbs than white potatoes, they are still relatively high in carbohydrates. Consider portion control or substituting with lower-carb vegetables.
What are the best ways to prepare sweet potatoes to minimize blood sugar spikes?
Opt for cooking methods that do not add extra carbs, such as baking or grilling, and pair with a protein or healthy fat to slow glucose absorption.
