So should you opt for white or sweet potatoes? Sweet potatoes are an excellent source of beta carotene, vitamin C and potassium. A classic example of the all-purpose potato is the Yukon Gold. With this in mind, saying sweet potatoes are better for diabetes because they are rich in beta-carotene, a precursor of vitamin A (and only in orange-fleshed varieties, mind you) or because they have good amounts of vitamin C (which is affected by cooking anyway), while not addressing the similarities regarding other much more important nutritional aspects is missing the point. Medication may be required (always for diabetes type 1). For a delicious and healthy recipe for sweet potato fries, click here. But if you don’t tolerate carbohydrates well at all and feel sick or unwell after eating potatoes, then consider not eating them at all and switch to other vegetables that do not elicit these effects from you. In the case of sweet potatoes, boiling causes the glycemic index to drop to as low as 41-44 on the GI scale. “Sweet potatoes are better than white potatoes because they have a lower glycemic index.” “Agave is better than sugar because it … All diabetes-associated health problems will still progress with continual hyperglycemia and no amount of one nutrient, whether beta-carotene or iron or something else will be able to counteract or reverse progression of the disease. Packed with important vitamins like A, C and B6, sweet potatoes have good antioxidant properties. Starchy potatoes include Idaho or Russet. The calorie content of potatoes may also contribute to their effect on diabetes risk. So, diabetics are better off selecting carbohydrate-containing diet with a moderate or low-GI compared to other high glycemic index foods, as they always break down more slowly inside your body, having smaller fluctuations in insulin levels and blood glucose. 3) B vitamins contribute towards healthy skin and a healthy nervous system, both areas of health affected by diabetes. A glycemic index below 55 is low, between 55-69 moderate and between 70-100 high. You should know that adiponectin is the protein hormone produced by your fat cells. 4) Magnesium and potassium are good for hypertension, a major concern in diabetics. Sweet potato is a healthy substitution for white potatoes. But if the pancreas can’t make enough insulin (type 1 diabetes) or the cells of the body aren’t as responsive as they should be to it (type 2 diabetes), the sugar obtained from the digestion of carbohydrates stays in the bloodstream for too long. Over time, this situation is a source of ill health and causes damage to tissues and organs and all the diabetes-related health problems, from nerve damage to blindness to heart and kidney disease. Potatoes are high in the type of carbohydrate that the body digests rapidly, causing blood sugar and insulin to surge and then dip. Both potatoes are a healthy carbohydrate source. Recommended Serving Size of Sweet Potatoes for Diabetes Patients According to the American Diabetes Association, in one meal a patient who suffers from diabetes can have around 45 to 60 grams of carbohydrates. The sweet potato is gaining increased attention among people with diabetes, … A slight difference in fiber of 1 gram is noted: 2.2 grams in white potato and 3.3 grams in sweet potato. Whereas sweet potatoes are packed with vitamin A and antioxidants, regular potatoes have fewer nutritional benefits. Regular pancake syrup. They're also an excellent source of dietary fiber, potassium and iron. Considering that one 100 g serving can easily provide 15-20 g of carbohydrates, both white and sweet potatoes are best consumed together with other foods, not separately. And said carbohydrates become glucose (sugar) in the bloodstream. Contact Us – Disclaimer Cookies Policy – Privacy Policy. For example, a one-cup serving of potatoes has a similar effect on blood sugar as a can of sweetened pop or a handful of jellybeans. Please Support My Work With a PayPal Donation. Well, diabetes is a disease of the metabolism, more specifically of the metabolism of carbohydrates (a nutrient). Compared to the high glycemic index of raw sweet potatoes (70), the difference cooking makes is staggering. Baked sweet potatoes tend to have a much higher glycemic index than boiled ones because of how the starches break down during the cooking process. Sweet potato has 27.9gm carbs/100gm and 14.5gm sugar. The first course of action is to manage their diets by limiting intake of carbohydrates both per day and per meal, choosing some plant foods over others and pairing plant foods with animal foods to reduce the effects of the first on blood glucose levels – basically making all the necessary dietary changes to stop the cycle of hyperglycemia. So should you opt for white or sweet potatoes? Sweet potato’s flesh inside also varies from … White and sweet potatoes have 21 grams of carbohydrates each. When consumed in moderation, sweet potatoes serve as a healthy food plan for a diabetic. Over the long term, diets high in potatoes and other rapidly digested, high-carbohydrate foods can lead to obesity and complications of diabetes, such as heart disease. Yam is the tuber of a tropical vine and is not even distantly related to the sweet potato. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). Waxy potatoes – such as new potatoes, and red and purple potatoes – have a low starch content and firm flesh that holds its shape after cooking. At least not white potatoes (Solanum tuberosum), a frankly unjust denomination that does not even begin to accommodate the staggering 4-5000 different varieties that are currently being cultivated around the world. Potatoes are also high-glycemic, which means they spike your blood sugar. Depending on the type and cooking process, sweet potatoes have a glycemic index of 44 to 94. Meal planning for people with diabetes shouldn’t be much different than for people who don’t have diabetes. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. The Top Reasons Sweet Potatoes Are Good in a Diabetes Diet. Can A Diabetic Eat White Potatoes And Sweet Potatoes? Managing high blood sugar with type 1 diabetes - Diabetes Care Community: […] Read more on how to manage high blood sugar levels. Tubers like sweet potato have been a staple in the diet for centuries, and certainly sweet potatoes do contain beneficial nutrients. Baked potato vs sweet potato Hi, For a complete explanation of glycemic load, see if your libary has The New Glucose Revolution by Dr Jennie Brand-Miller and a companion book -same name, Shoppers Guide to GI Values-same author. Sweet potato glycemic index is so low that it has been recommended for treating type 2 diabetes patients. Irish potato has a high glycemic index and glycemic load compares to Sweet potato. Sweet potatoes are one of the best types of potato for people with diabetes, as they are low-GI and contain more fiber than white potatoes. 1 Sweet potato: 86 kcal, 1.57 g protein, 0.05 g fat, 20.12 g carbohydrates of which 3 g fiber and 4.18 g simple sugars. White vs red vs sweet potato nutrition facts. At UC Health the regions top clinicians and researchers provide world-class care for Cincinnati and beyond. For example, boiled waxy potatoes have a glycemic index of 89 while baked starchy potatoes have a glycemic index of 111. An average-sized sweet potato also weighs about five ounces, and contains 112 calories, three grams of fibre, 1.5 grams of protein and no fat. 2) Vitamin A from beta-carotene in orange-fleshed varieties of sweet potato helps with vision acuity (but needs fat to be absorbed). All plant food must be judged based on its estimated effects on blood glucose levels and consumed accordingly, whether this means more often or more rarely (or not at all). (HealthyResearch.com) – Sweet potatoes have become increasingly popular in the United States over the past 15 years. In contrast, a side of steamed vegetables can have under 50 calories. Managing high blood sugar with type 1 diabetes - Diabetes Care Community: […] problems with insulin or insulin administration (e.g., a broken insuli... increase and decrease in metformin dosage. Researchers reveal sweet potato as weapon against diabetes. Baked sweet potatoes tend to have a much higher glycemic index than boiled ones because of how the starches break down during the cooking process. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. This post was updated on Wednesday / August 5th, 2020 at 9:24 PM. This is called hyperglycemia – too high blood glucose levels. For example, boiled red potatoes have a GI of 89 while baked Russet potatoes have a GI of 111 (8). People who have diabetes can benefit from limiting high-GI foods. If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. As a diabetic you’ve likely been told that potatoes are not something you should be eating very often with your condition. Developed by Japanese scientists, Caiapo is derived from the peel of white-skinned sweet potatoes, which have been consumed in Japan for many years as a remedy for anemia, hypertension and diabetes. The GI of regular potatoes varies. They can be baked, roasted, boiled, mashed or grilled. At this point, cells in the pancreas make the hormone insulin to help move the glucose (sugar) from the bloodstream and into cells in the body, whether muscle or fat cells or somewhere else. When it comes to foods for type 2 diabetes, not all potatoes are created equal. In other words, most diabetics can eat small amounts of white and sweet potatoes safely with their condition (preferably not everyday), but too high a intake of either variety is bad for diabetes from the start. It helps to exercise afterwards and use up the carbohydrates you’ve just eaten. People who have diabetes can … 5) Vitamin C is mostly lost with cooking, but together with zinc offers minor benefits for skin and has immuno-stimulating properties. All of these articles are written to a high standard of quality. ... 5 of the best foods to lower blood sugar and manage diabetes A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. The rest of the nutritional elements fall second place. The skin contains most of the vitamins, mineral and fibre so it is best to eat them with the skin on. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike. Under normal conditions, when a person eat plant foods, the carbohydrates in them are broken down into their simplest forms and absorbed to produce energy for the body to use. Hence, as seen above, the carbohydrate content of sweet potatoes is quite low when compared to this recommendation. Despite the misconceptions, nothing is off limits for a diabetic, but certain foods are harder to incorporate than others are. Sweet Potato vs. Sweet potato glycemic index is so low that it has been recommended for treating type 2 diabetes patients. Overall, the effects of regular, white potatoes and sweet potatoes are comparable and the two can be used interchangeably in a diabetic diet, with the mention that they are important sources of carbohydrates and should be consumed in limited amounts, infrequently, as per every diabetic patient’s tolerance. But you may have been told to consider adding the sweet potato (Ipomoea batatas) as a regular to your diet since it’s apparently so much better for you. (2)(3) As it turns out, an extract of the white-skinned sweet potato can lower both blood sugar and cholesterol in patients with type 2 diabetes. For example, waxy potatoes contain fewer calories, carbohydrates and fibre than starchy potatoes, as well as slightly higher levels of vitamin K and niacin. As you can see, macronutrient profiles are very similar which means eating either white potatoes or sweet potatoes will produce about the same effects in a diabetic patient and affect blood glucose metabolism roughly the same way. Regardless of the name, both yams and sweet potatoes are great for diabetics (although not covered in maple syrup, brown sugar, or marshmallows) and may be a little better than "plain" (russet, red, or Yukon Gold) potatoes because they are somewhat higher in fiber. Read on to learn about the health benefits of potatoes. What are some suggested ways to use potatoes in my diet? Sweet potatoes and potatoes do not come from the same family, sweet potato is a root where carbohydrates are stored by the plant while potato is a stem. Following are a few reasons why sweet potato is a good vegetable option for all the diabetes patients: The natural sugar present in sweet potatoes is considered healthy as it helps in controlling the blood sugar levels in the patient’s body. First, a large sweet potato is a substantial quantity, and if you're diabetic your meal plan probably calls for a serving of no more than 1/3 cup mashed or one small potato. Normally, the insulin in your body allows your cells to convert blood sugar into energy. When planning a diabetic meal, fitting potatoes into the plan means accounting for the carbohydrates. This has to do with glycemic index, a scale that measures how the carbohydrates in plant foods raise blood sugar levels. Sweet potatoes vs. potatoes: the nutritional facts. All-purpose potatoes have a medium starch content. Since both have too many calories, and their GI is about the same, why not just go for something healthier, like a spinach salad? However, glycemic index of potato changes with processing methods. Regardless of the name, both yams and sweet potatoes are great for diabetics (although not covered in maple syrup, brown sugar, or marshmallows) and may be a little better than "plain" (russet, red, or … Roasted and baked sweet potatoes are high glycemic, over 80 and over 90. According to experts, it’s better for diabetics to eat potatoes boiled rather than roasted or baked. As the name indicates, they are high in starch and low in moisture. Sweet potato: 6.3 ounces: 162 calories, glycemic index: 48. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. sweet potatoes are … Simple preparation methods will help you enjoy the flavour of the potato itself and prevent you from consuming unneeded calories. Red potato: 70 kcal, 1.89 g protein, 0.14 g fat, 15.9 g carbohydrates of which 1.7 g fiber and 1.29 g sugar. Limited intakes produce small changes in blood glucose metabolism, which is good for diabetes. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. 1) Fiber helps regulates digestion and satiate, with minor benefits for weight management, as well as has light hypoglycemic effects. Both will tend to push up blood glucose levels. They don’t hold their structure well, so avoid using them in casseroles or potato salads. If needed, that one serving can be split into 2 or more even smaller portions to be consumed throughout the day, not in one sitting. Mashed, boiled, roasted or baked, sweet potatoes are quite possibly one of the most versatile vegetables around. Ideally, green leafy vegetables with little effect on blood glucose levels and animal foods (meat, fish, eggs, cheese) make good pairs. The whole idea with diabetes is to keep the nutrition to calorie ratio high. Sweet Potato Bread Machine. 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