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Diabetic recipes sweet potatoes: 7 Delicious Sweet Potato Ideas for People With Diabetes

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7 Delicious Sweet Potato Ideas for People With Diabetes

Sweet potatoes have a sterling nutritional profile, making them a great food for people with diabetes. Here’s how to start incorporating them into your diet.

By Amy Gorin, MS, RDNMedically Reviewed by Reyna Franco, MS, RDN of American College of Lifestyle Medicine

Reviewed:

Medically Reviewed

Compared with white potatoes, sweet potatoes are lower on the glycemic index when prepared the same way, meaning they’re less likely to spike your blood sugar.Getty Images

Sweet potatoes are a popular food among people with diabetes, and for good reason.

As a root vegetable, the sweet potato is higher in fiber than its tuberous cousin, the white potato. Fiber cannot be digested by the human body, so it provides bulk without adding calories and helps you feel full for longer.

“Sweet potatoes have many health benefits,” notes Sylvia White, RD, CDCES, a certified diabetes care and education specialist in private practice in Nashville. “They are anti-inflammatory and have antioxidants that help prevent diseases. This includes heart disease, the number-one cause of death in people with diabetes.”

Indeed, as the Centers for Disease Control and Prevention (CDC) notes, heart disease is the leading killer among all men and women in the United States.

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Greens, Sweet Potato, and Fried Egg Bowl

Get your veggies in ahead of the holiday with this Greens, Sweet Potato, and Fried Egg Bowl!

contains  Eggs

4.1 out of 422 reviews

PREP TIME

5 min

COOK TIME

55 min

TOTAL TIME

1 hr

Ingredients

2 cups lettuce of choice

Olive oil (1 tbsp, plus more for drizzling)

1 sweet potato, cubed

1 large egg

½ avocado

½ cup microgreens

Salt, to taste

Juice of ½ lemon

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

533

total fat

36g

saturated fat

6g

protein

13g

carbohydrates

44g

fiber

11.2g

sugar

12.1g

added sugar

0g

sodium

646mg

TAGS:

Eggs, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, High-Fiber, Anti-Inflammatory, Lunch

One of these antioxidants is vitamin C, according to the Harvard T.H. Chan School of Public Health. The Mayo Clinic notes that this nutrient is important for the formation and repair of blood vessels, muscle, and collagen in the body; it can also aid the absorption of iron, and so reduce your risk of iron deficiency and the associated symptoms (including fatigue and light-headedness), according to Harvard.

Sweet potatoes are also an excellent source of vitamin A. “This vitamin may help improve the function of our pancreatic beta cells,” says Lori Zanini, RD, CDCES, the creator of the free online training programs at For the Love of Diabetes, based in Manhattan Beach, California. Pancreatic beta cells produce, store, and release insulin, according to Diabetes.co.uk.

When it comes to preparing sweet potatoes, you may want to opt for boiled when you can, suggests research. Boiled sweet potatoes have the lowest glycemic index value, meaning they won’t quickly spike your blood sugar. Baked, mashed, and roasted sweet potatoes have the highest glycemic index values.

RELATED: 10 Tips to Lower Blood Sugar Naturally

10 Surprising Foods That Have Little Impact On Blood Sugar

7 Tips and Tricks for Preparing Sweet Potatoes if You Have Diabetes

If you have diabetes, you can eat sweet potatoes daily — as long as you factor the vegetable’s carbohydrate count into your meal planning. “Sweet potatoes are a source of carbohydrates, which raise blood sugars,” says White. “People with diabetes can eat carbs but need to watch portions of foods with carbs.” What this means: Limit portions to half a sweet potato per meal or snack. Then pair that portion with a protein source, such as chicken breast or eggs, to further stabilize blood glucose levels, advises Zanini.

Now go ahead and try these ideas for preparing sweet potatoes, from culinary dietitians around the country.

Add sweet potatoes to a smoothie. “I add cooked sweet-potato pieces to a smoothie with ½ of a small banana for sweetness, yogurt for a boost of protein, and a sprinkle of cinnamon and ginger or pumpkin spice for an added aromatic flavor,” says Tracee Yablon Brenner, RDN, a certified holistic health counselor and the author of Simple Foods for Busy Families.

Top it with nut butter and fruit. This is a go-to for Marisa Moore, RDN, a registered dietitian nutritionist in Atlanta. Just heat up half a baked sweet potato in the toaster oven or microwave, then add a dollop of peanut butter and a few sliced fresh grapes, she suggests. If you’re having this for breakfast, serve with a side of scrambled eggs for extra protein.

RELATED: 7 Healthy, Protein-Packed Nut Butters

Make sweet-potato toast. “I love cutting sweet potatoes into thin slices and toasting them to make sweet potato toast, says Abbey Sharp, RD, a registered dietitian in Toronto. “You can then top them with any of your favorite healthy high-protein toppings.” Try cottage cheese, plain Greek yogurt, or eggs.

RELATED: 10 of the Best Plant-Based Sources of Protein

Eat a baked potato side. Flavor half a baked sweet potato with chipotle pepper for sweet and spicy flair, suggests Moore. Or roll baked sweet ’tater pieces in nuts and seeds. Try a mixture of chopped pecans, walnuts, hemp seeds, and cinnamon, suggests Yablon Brenner.

Mash ’em. To cut down on added sugar, Yablon Brenner suggests mashing cooked sweet potatoes with diabetes-friendly seasonings like cinnamon and ginger. “The cinnamon brings out the sweetness in the sweet potatoes,” she says. “Mashed sweet potatoes are a delicious side, as well as a breakfast dish when combined with yogurt, nuts, or nut butter.”

RELATED: The Next Generation of Food Sweeteners

Create a sweet potato bowl. Cube half a cooked sweet potato, then add it to a bowl with black beans, ½ cup of cooked quinoa, and sautéed spinach, suggests Toby Amidor, RD, of New York City, the author of The Healthy Meal Prep Cookbook.

Add ’em to soup. “Soups are nourishing, and sweet potatoes add a creamy texture and sweetness to soup,” says Yablon Brenner, whose favorite sweet potato soup is made with red lentils, carrots, onions, and a variety of spices and herbs.

Editorial Sources and Fact-Checking

  • Diabetes and Your Heart. Centers for Disease Control and Prevention. June 20, 2022.
  • Sweet Potatoes. Harvard T.H. Chan School of Public Health.
  • Vitamin C. Mayo Clinic. November 17, 2020.
  • Iron. Harvard T.H. Chan School of Public Health. March 2023.
  • Beta Cells. Diabetes.co.uk. January 25, 2023.
  • Sagili VS, Chakrabarti P, Jayanty S, et al. The Glycemic Index and Human Health With an Emphasis on Potatoes. Foods. August 2, 2022.

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8 Heartwarming & Healthy Sweet Potato Recipes

Home > Editor’s Picks > 8 Heartwarming & Healthy Sweet Potato Recipes

Sweet Potato-Crowned Turkey Muffins

It’s easier to control your portions when you use a muffin-tin! Our Sweet Potato-Crowned Turkey Muffins are like mini meatloaves, that are filled with healthier-for-you ingredients, like sweet potatoes, turkey, and onions. It’s one of our favorite healthy sweet potato recipes!

Crustless Sweet Potato Pie

There’s no reason to feel left out during the holidays! Our homemade sweet potato pie recipe makes a great addition to your Thanksgiving menu. Best part? We use real sweet potatoes to make our Crustless Sweet Potato Pie, so you can enjoy a truly authentic taste!

Roasted Sweet Potato Sticks

Stay healthy during snack time with our recipe for Roasted Sweet Potato Sticks. They’re low in calories, fat, and carbs, so you can indulge in this baked snack when you feel the cravings kicking in. We think you’ll love their lightly sweetened taste, too!

Pineapple-Stuffed Sweet Potatoes

You’ve never had anything like this recipe for Pineapple-Stuffed Sweet Potatoes before. These twice-baked potatoes are just what you need when you’re craving something a little sweet with dinner, that won’t break your diabetic diet.

Sweet Potato Mash

This downright yummy version of Sweet Potato Mash tastes so delicious and comforting, you’ll find it hard to believe it’s a lightened-up recipe! Dress it up for company, serve it during the holidays, or add it to your weeknight dinner for a healthier way to enjoy your carbs.

Spicy Baked Sweet Potato Fries

Chili powder gives our Spicy Baked Sweet Potato Fries the perfect kick, sure to get your gang excited about their new favorite side! Plus, using sweet potatoes instead of regular baking potatoes provides an added nutritional boost!

Dreamy Sweet Potato Bake

Our Dreamy Sweet Potato Bake is certainly a great go-along to a holiday bird, but this delicious side dish is wonderful all year long. Made from lots of lighter, healthier ingredients you can count on it to deliver great taste. You’re not gonna want to wait till Thanksgiving to serve this healthy sweet potato recipe!

Maple-Nut Sweet Potato Casserole

It doesn’t have to be a holiday in order for you to put together this scrumptious Maple-Nut Sweet Potato Casserole, but it sure would be an easy Thanksgiving recipe! Whenever you decide to serve it, we think this side will be a crowd-pleasing favorite!

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Sweet potato dishes and recipes – 122 recipes with photos

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Recipes 9 0003

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alla_33

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Chicken wings in spicy sauce baked with sweet potatoes

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7 reasons to include sweet potatoes in your diet + cool recipes • INMYROOM FOOD

Reviews

Although sweet potatoes are called sweet potatoes, they bring much more benefits to the body than their popular counterpart. Why is he so useful? Let’s figure it out together.

Alexa Stefani

Sweet potato is enough
long tubers with juicy, tender flesh and very thin skin. His birthplace
considered Latin America, however currently sweet potato
actively cultivated in India, Indonesia and China.

Sweet potato really tastes like
potatoes, only sweet, hence its second name came from. Having won love
Europeans, sweet potato is becoming increasingly popular in Russia. It’s no coincidence
because it contains many vitamins necessary for the body and
trace elements.

Sweet potatoes are great
the basis for soups, desserts and casseroles, serves as an excellent side dish, it is added to simple vegetable salads and meat stews. Why you should include it in your menu will be discussed in
our review. We will also offer you some simple recipes.

1. Against stress

Modern life is so
dynamic that sometimes we ourselves do not notice all the stressful situations that
affect our body. Helping the body to function normally is not only
observing the regime of work and rest, but also using a number of products that can
support the nervous system, for example, sweet potato.

Thanks to his
sweetish taste, sweet potato is already uplifting and, in addition, can serve
the basis for healthy snacks and desserts, such as raisin muffins.
Agree that this is better than relieving stress with another bun. Apart from
This, sweet potatoes make up for the lack of potassium, the level of which at
stress is usually reduced.

2. Normalization of hormones

Sweet potato is rich in phytoestrogens, which
similar to female sex hormones. Experts recommend regularly
use sweet potatoes to normalize hormonal levels, especially
women during menopause.

3. Beauty of the skin

Another property that is pleasant for women
sweet potato is to maintain the beauty and youthfulness of the skin. Vitamin C included in it
composition, promotes the production of collagen and has an antioxidant effect,
due to which the skin retains its elasticity. Vitamin A, present in
sweet potato, helps the skin regenerate faster. Try making a salad with
sweet potato and apple to not only enjoy the taste, but also get
maximum benefit.

4. Low glycemic index

Diabetics know how to
sometimes you want to treat yourself to something sweet, which is why sweet potato is ideal
option, especially in the form of simple chips, the recipe of which you will find here. His
The pleasant taste will satisfy your sweet cravings without raising your sugar levels.
in the blood, because it has a low glycemic index. In addition, such
the property of sweet potato is perfect for people who follow the figure, because how
It is known that a sharp increase in blood sugar can provoke overeating.

5. Vessel cleansing

Due to the high content
fiber, carotenoids and B vitamins, sweet potatoes reduce the level
bad cholesterol in the blood, and vitamin C helps strengthen the walls of blood vessels, for
due to which the pressure normalizes. If you are suffering from diseases
cardiovascular system, do not ignore this sweet root vegetable and try
include it in the menu. One of the simple options is sweet potato baked with spinach.

6. Maintenance of forces

Sweet potato is a high carbohydrate food that is good for
people subject to severe mental and physical stress. nutritionists
also recommend it to athletes shortly before training to increase
endurance. In addition, sweet potato is rich in iron, which the body needs not
only for energy production, but also for the regulation of metabolic processes.
For a boost of energy, make a minestrone with sweet potatoes and chickpeas.

7.
Contraindications

Despite its
obvious benefits, sweet potatoes are not recommended for women in
period of pregnancy and lactation.