Sweet potato is found in tropical America and was grown widely throughout the continent well before the arrival of the Europeans. It was then introduced to Africa, Europe, and Asia. It is now one of the major root crops in the developing world, where over 90% of the production is found. Sweet potatoes are the staple food in countless countries. They are a rich source of potassium, fibre, vitamin and other vital nutrients.
What is a Glycemic index?
The glycemic index measures how quickly a certain food causes your blood sugar levels to increase. It scores food on a 0-100 scale and ranks them as low, medium and high. The scale list foods that have a rating of:
- Low: 55 or less
- Medium: 56-69
- High: 70 or above
Foods rich in simple carbs or added sugar are broken down more fastly in the bloodstream and tend to have a higher GI. Meantime, food rich in protein, fibre and fat has less effect on a blood sugar level and typically a lower glycemic index. Other factors may also influence glycemic index level, including processing techniques, food particle size, and cooking methods.
Glycemic index of sweet potatoes
The method in that food is cooked can have a major impact on the glycemic index of the final product. This is usually true of sweet potatoes.
Sweet potatoes Boiled (Glycemic Index)
Boiling is considered to alter the chemical structure of the sweet potato, avoiding spikes in blood sugar levels by permitting the starch to be most easily digested by enzymes in your body. When boiled, they are also considered to retain more resistant starch, a kind of fibre that resists digestion and has a low effect on blood sugar levels.
For example, if boiled for 30 minutes, sweet potatoes have a low glycemic index value of about 46, but if boiled for just 8 minutes, they have a medium glycemic index of 61.
Roasted Sweet potatoes (GI)
The baking and roasted processes destroy resistant starch, giving baked or roasted sweet potatoes a much higher glycemic index.
Other foods with a glycemic index value include instant oat porridge and rice cakes.
Baked Sweet potatoes (GI)
Baked sweet potatoes have a notably higher glycemic index than any other form.
This put them on equal with other high-glycemic-index food, including baguettes, instant mashed potatoes and white rice.
Fried Sweet potatoes (GI)
Compared with baking or roasted versions, fried sweet potatoes have a slightly lower glycemic index due to the presence of fat. This is because fat can slow down the stomach emptying and slow the absorption of sugar in the bloodstream.
Still, they have a relatively high glycemic index when they are fried. Although the glycemic value can differ, sweet potatoes that have been fried in vegetable oil typically have a glycemic index of around 76.
See also : The Glycemic Index of Rice
Is sweet potato safe for diabetes?
It is essential to closely observe the carbohydrate intake for a whole day and minimize its impact on blood glucose and insulin release. You need 45 to 60 grams of carbohydrates based on your blood sugar level. So, when you choose to have ½ cup of sweet potato cubes in your meal which offers you around 21.1 g of CHO, you must limit your other carbohydrate-rich food.
That is how the level will be maintained. The fibre content in ½ cup of sweet potato is 2.9 g, delaying the absorption of nutrients—consequently, slow-release of energy. Furthermore, the cooking way also greatly affects sweet potatoes’ glycemic index. Thus including a small portion of sweet potatoes on your diabetic menu is the correct decision.
Is sweet potato suitable for weight loss?
½ cup of sweet potato cubes has 2.9 g of fibre. This will cause a slow release of energy, making you feel full for a longer time. This will control your appetite. But sweet potatoes are slightly rich in calories(1/2 cup of sweet potato offer around 90 calories); thus, having them some time to satisfy your craving is advisable while on a calorie-restricted diet. Selecting the portion size of your meal is vital to cut down on calorie intake for a whole day.
Is it ok to eat sweet potatoes every day?
Just one sweet potato provides you with 400% of the vitamin A you need every day. The high mineral composition of this root veggie makes it the best food for people suffering from lifestyle diseases like cholesterol, diabetes and blood pressure. Eating sweet potatoes daily can fulfil your body’s requirements for potassium which is around 12%.
