Should You Eat Sweet Potatoes If You Have Diabetes? Verywell Health’s content is for informational and educational purposes only. Our website is not purple potatoes to be a substitute for professional medical advice, diagnosis, or treatment. Sweet Potatoes and Diabetes: Should You Eat Them?
Yvelette Stines, MS, MEd, is an author, writer, and communications specialist specializing in health and wellness. Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Do-Eun Lee, MD, has been practicing medicine for more than 20 years, and specializes in diabetes, thyroid issues and general endocrinology.
She currently has a private practice in Lafayette, California. While people with diabetes don’t need to steer clear of sweet potato altogether, it’s important to keep in mind the amount, type, preparation, seasoning, and accompanying side dishes when eating sweet potato. Sweet potatoes contain many vitamins, antioxidants, and minerals that are helpful for your overall health. Sweet potato is known to be beneficial to individuals with type 2 diabetes due to the high levels of magnesium and fiber, which can aid in reducing insulin resistance and stabilizing blood sugar. More studies need to be conducted to determine the exact glycemic indexes of sweet potatoes and how it impacts glucose and glycemic response after it is eaten. Japanese sweet potatoes are typically purple on the outside and have a white or yellow interior. They are known to be sweeter in taste.
The extract from Japanese sweet potatoes—Caiapo—may potentially help people with diabetes. In a study that was conducted, it concluded that Caiapo is an agent that can help the treatment of type 2 diabetes. The study showed that Caiapo had a beneficial effect on the plasma glucose and cholesterol levels in patients with type 2 diabetes. Purple sweet potatoes are known to have many health benefits. The color is due to the anthocyanins, a water-soluble element that is also known for pigmenting other fruits and vegetables that are purple, red, and blue. A recent study compared purple potatoes to yellow potatoes and found that the polyphenol-rich purple potatoes lowered glycemia, inflammation, and insulin. The glycemic index for the purple sweet potato is 77.
They also have beta-carotene and a high glycemic index. Another ingredient is anthocyanin which is known for its antioxidant properties. On average a boiled orange sweet potato has a glycemic index of 44. Sweet potatoes are also known to regulate blood glucose concentration.
If you have diabetes, sweet potatoes are a safe option to add to your diet in moderation. Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help individuals with diabetes control their blood sugar. As someone with diabetes, if you do consume sweet potatoes, the amount and how you prepare the sweet potato is important. Consuming fried potatoes can lead to weight gain and other health issues.
For individuals with diabetes, weight control is important. Potatoes are a food that can be eaten with careful moderation and food combination. It is important to speak with your healthcare provider to understand the proper way to consume sweet potatoes when you have diabetes. We know healthy eating is key to help manage diabetes, but that doesn’t make it easy. Our free nutrition guide is here to help.
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Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Jokioja J, Linderborg KM, Kortesniemi M, et al. Anthocyanin-rich extract from purple potatoes decreases postprandial glycemic response and affects inflammation markers in healthy men. Ramdath DD, Padhi E, Hawke A, Sivaramalingam T, Tsao R. The glycemic index of pigmented potatoes is related to their polyphenol content.