A medium sweet potato has around 140 calories and 5 grams of fiber. Bahado-Singh, Perceval S., et al. The measurement of insulin and C-peptide changes in Glycemic indices of zero were not … A low GI is defined as 55 and under, intermediate is 56 to 69, and high is 70 and above. However, dehydrated and raw sweet potato flesh had a low glycemic index (41 ± 4.0 and 32 ± 3.0, respectively). This article explains the key differences between sweet…. * Cooking methods also affects the glycemic index of a sweet potato. Boiling: It is a recommended method as consuming boiled and mashed sweet potatoes helps in better assimilation of beta-carotene (vitamin A). Still, when they’re fried they have a relatively high GI. For example, when boiled for 30 minutes, sweet potatoes have a low GI value of about 46, but when boiled for just 8 minutes, they have a medium GI of 61 (7, 8). One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Add butter, brown sugar, cinnamon, and salt. A study conducted in 2016 subjected 11 types of sweet potatoes to three different cooking methods ― baking, microwaving and steaming ― to determine each method’s effect on the food’s glycemic index. Although often confused, yams relate closer to lilies and grass than to sweet potatoes, and sweet potatoes are more like the morning glory flower. Before you panic, don’t. Healthline Media does not provide medical advice, diagnosis, or treatment. According to the 2016 findings, if you want sweet potatoes with the lowest GI, you should basically do anything but bake them. Ideally boiling reduces the glycemic index of 150 g sweet potato to just 46, which is fairly reas… The study cited the technique’s “rapid heating mechanism” as being responsible for actually deactivating part of the process that turns starch into sugar. Glycemic indices calculated from these methods for steamed, baked and microwaved sweet potato flesh were 63 ± 3.6, 64 ± 4.3 and 66 ± 5.7, respectively, indicative of a moderate glycemic index food. Glycemic Index of Sweet Potato as Affected by Cooking Methods Jonathan C. Allen*,1, a 1000 watt microwave; effect of cooking methods on glycemic index with sweet potatoes. Even baked sweet potatoes still have a lower GI than a lot of other foods we consider to be healthy, such as instant oatmeal, brown rice, watermelon or rice milk. Boiled sweet potatoes have a low to medium GI value, with a greater boiling time lowering the GI. Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. This is particularly true of sweet potatoes. Longer boiling times reduce the GI further. This puts them on par with other high-GI foods, including white rice, baguettes, and instant mashed potatoes (14, 15, 16). The glycemic index (GI) measures the effects that certain foods have on blood sugar levels. Photo: Inspiring Pretty 1. Also you could precook the sweet potatoes in the microwave by peeling and dicing them and place them in a microwave steamer pot and cook for about 5 minutes. Recipes and more delivered to your inbox! Add liquid such as water, broth, or milk if a smoother consistency is desired. Sweet potato Glycemic index (GI) 70. 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The low glycemic diet may aid weight loss and reduce blood sugar levels, but it has drawbacks too. Read more about the glycemic index of sweet potatoes and learn how to boil sweet potatoes. Paleo Greek Sweet Potato Salad. Meanwhile, foods high in protein, fat, or fiber have less of an effect on blood sugar levels and typically a lower GI. © 2019 The University of Sydney, All Rights Reserved. Get information on type 1, type 2, and gestational diabetes. Baking has essentially turned the sweet potato into candy. Sweet potatoes may also be steamed, baked or microwaved, but their GI is higher than that of boiled. Being low the glycemic scale index, sweet potatoes may help lower blood sugar levels, improve lipids and insulin levels in type 2 diabetes. Waxy potatoes have a lower glycemic index can help you decide how nutritious. And frying all give high GI appear on many U.S. Thanksgiving and Christmas tables, you... Levels, but it can really vary greatly depending on how they re! 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