Sweet potatoes are relatively lower in calories. An average-size sweet potato only has about 160 calories.

Being diagnosed with diabetes could mean eliminating or limiting a lot of your favorite foods. Foods having a high carbohydrate content, for example many desserts, large amounts of pasta, breads, sugary cereals and soft drinks, can make your glucose levels skyrocket within a few minutes after eating. With time, this can damage your small arteries and lead to heart diseases, blindness, kidney diseases, stroke as well as amputations. Diabetics can include a variety of carbohydrates which are digested more slowly, such as the ones present in non-starchy vegetables, fresh fruits, nuts and yams to stay healthier with their condition.

Sweet Potatoes on Diabetic Diet

Sweet Potatoes on Diabetic Diet

Nutritional Content

Yams are among the top 10 healthiest foods for all those with diabetes, according to the American Diabetes Association. Actually, the association calls the yams a diabetes superfood. Yams have a low glycemic index. Which means that sweet potatoes will not cause your glucose levels to rise significantly. Sweet potatoes are relatively lower in calories. An average-size sweet potato only has about 160 calories. They contain potassium, vitamin a, vitamin C, beta-carotine, and folic acid. Additionally, the high-fiber content of yams makes them an excellent choice for individuals with diabetes.

Glycemic Index

White potatoes, whether you’ve them mashed, baked, as fried potatoes or potato chips, have a high index list, which means that their carbohydrates are quickly converted into sugar, which elevates your glucose levels after your meal. The index list of sweet potatoes is a lot lower, what’s best for diabetes control, based on a 2002 article within the “American Journal of Clinical Nutrition.” Eating yams in moderate amounts can help you keep your blood sugar levels in the healthy range even though you have diabetes.

Carbohydrate Content

A medium yams contains 26 grams of carbohydrates, which 3.8 grams are soluble fiber, while a cup of mashed yams has 58 grams of carbohydrates and eight.2 grams of fiber. Fiber, that is part of the total carbohydrate content, doesn’t elevate blood sugar levels and can be subtracted in the total grams of carbohydrates to possess a better idea of the blood sugar-rising potential of the food. In the case of a baked yams, subtract the 3.8 grams of fiber in the 26 grams of carbohydrates to find out that they contain only 22.2 grams of accessible carbs per serving. With mashed, yams, subtracting the 8.2 grams of fiber in the 58 grams of carbs provides you with a total of 49.8 grams of accessible carbs per cup. If you’re carb counting to control your diabetes, use available carbs to become more accurate.

Fiber Benefits

An average-size baked yams with skin attached contains has 3.8 g of fiber. Fiber can stabilize your blood-sugar levels and them within a healthy range. It is because fiber slows your body’s absorption of sugars. Eating lots of fiber-rich foods like sweet potatoes will let you lose weight, because they keep you feeling complete relatively few calories. Additionally, fiber may help lower your chance of heart disease by lowering your blood pressure level and low-density lipoprotein cholesterol.

Sweet Potatoes on a Diabetic Diet

Sweet Potatoes on a Diabetic Diet

Serving Size

The American Diabetes Association recommends that you simply consume no more than 45 to 60 grams of carbs per meal, meaning you can easily include sweet potatoes in your diabetic meal plan. For example, you might have a medium sweet potato, providing 22.2 grams of accessible carbs along with other foods which are free of carbohydrates like chicken or salmon, broccoli and butter. Give a serving of plain yogurt and berries to obtain a total of up to 45 to 60 grams for the meal.


Sweet potatoes really are a type of starchy vegetable and fit in with the carbohydrate food group. For those who have diabetes, you should limit your consumption of all starchy vegetables, including superfood like yams. Other starchy vegetables include green peas, corn, squash and beans. To nibble on greater amounts of nonstarchy vegetables, for example spinach, lettuce, carrots, broccoli, tomatoes and mushrooms. The diabetes association states that nonstarchy vegetables should make up 1/2 of the lunch and dinner meals, using the remaining half split evenly between starchy vegetables and lean protein. So a maximum of 1/4 of your plate should contain yams.

Food Ideas

Just like regular potatoes, yams can be baked and mashed. Combine your yams with other diabetes superfood to have an extra-diabetes-friendly meal. Try a baked yams topped with fiber-rich broccoli. Possess a simple green salad quietly. Try topping a bed of spinach with diced tomatoes, sliced almonds, pecans and fresh raspberries. Should you bake sweet potato fries, try drizzling all of them with fresh lemon and lime juice. This can add flavor and serve as a great replacement for salt. Citrus fruits will also be a diabetes superfood.