Sweet potatoes used to be served only during holiday time for many people, but times have changed since your grandmother prepared Thanksgiving meals. The bright orange flesh of a sweet potato is chock-full of vitamin A and the flesh and jacket together are fiber-rich. Diabetics must watch their diets carefully to manage their blood sugar levels and prevent complications that can include eye disease and nerve damage. Sweet potatoes are a healthy food choice for people with diabetes, and really for everyone.
The Glycemic Index
Every diabetic should have a basic understanding of the glycemic index, or GI, to determine the health-rating of various foods. The GI scale measures foods and rates them from low to high in terms of how much the item raises your blood sugar. Foods on the high end of the scale are refined carbohydrates like white bread, baked goods and some starchy vegetables because they cause a spike in your sugar levels after you eat. Foods with a low GI are on the low end of the scale and do not raise glucose levels as significantly. The amount of fiber a food contains, as well as how much the food has been processed or cooked, can change its position on the glycemic index. One example is a regular baked potato versus a baked sweet potato. A white potato does not contain as much fiber as a sweet potato and is higher on the GI scale than a sweet potato.
Fiber Connection
Sweet potatoes are high in fiber, which makes them a "superfood" in the world of diabetes. Fiber can help regulate blood sugar levels. Fiber digests more slowly than other components in food, particularly sugars. The slower digestion rate also slows the absorption of sugar into the bloodstream, which can keep your postprandial glucose levels from spiking very high. The USDA National Nutrient Database for Standard Reference reports that a medium-sized sweet potato measuring approximately 2 by 5 inches contains 3.8 g of fiber.
Carb Count
The carbohydrate count of a sweet potato can be significantly high, at approximately 23 g per medium-sized tuber. Diabetics need to watch their carb count because carbohydrates are broken down in sugars during the digestive process and can cause blood glucose levels to rise. Some people with diabetes follow diets that use exchanges, like a token, for the various nutrients including dairy, starch, protein and carbohydrates. Your allotted number of exchanges varies, depending on your overall health, and is determined by a dietician or nutritionist. Most sweet potato recipes equal 2 1/2 to 2 carb exchanges in a diabetic diet. The reason that sweet potatoes, while high in carbs, are still considered healthy and safe for diabetics is due to their high fiber content. The fiber in a high-carb food offsets some of the "bad" of eating carbs because it controls the blood sugar spike.
Recipe Ideas
A baked sweet potato can be a sweet or savory side dish that people with diabetes can enjoy without guilt. Slice the sweet potatoes into strips or chunks and toss with a tablespoon of olive oil before baking to render crispy yet tender sweet potato fries. Sprinkle a pinch of salt, rosemary or other dried spice over hot baked sweet potatoes. A twice-baked sweet potato can satisfy your craving for a smooth, creamy accompaniment to chicken, pork or fish. Bake a medium-to-large sweet potato in a 400 degree F oven for an hour. Scoop out the flesh while keeping the skins intact. Mix in some cinnamon and brown sugar-type artificial sweetener to taste, along with a dab of margarine. Spoon the filling back into the skins, sprinkle the top with almonds, pecans or walnuts if desired, and bake for 10 more minutes.
References
- American Diabetes Association; Glycemic Index and Diabetes
- American Diabetes Association; Diabetes Superfoods
- MayoClinic.com; Dietary Fiber; Nov. 19, 2009
- USDA National Nutrient Database for Standard Reference, Release 23; Sweet Potato, Cooked, Baked in Skin, Without Salt; 2010
- Diabetes Self-Management; Twice-Baked Sweet Potatoes; Tami Ross
- Diabetes Action; Baked Sweet Potato Fries
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