Diabetic sweet potatoes recipe. 8 Delicious Diabetic-Friendly Sweet Potato Recipes: Healthy Comfort Food
How can sweet potatoes be incorporated into a diabetic diet. What are some tasty low-sugar sweet potato recipes for people with diabetes. Which cooking methods work best for diabetic-friendly sweet potato dishes.
Sweet Potatoes and Diabetes: A Nutritious Pairing
Sweet potatoes are a nutritious vegetable that can be part of a healthy diet for people with diabetes when consumed in moderation. Rich in vitamins, minerals, and fiber, sweet potatoes offer several health benefits despite their carbohydrate content. The key is proper portion control and preparation methods.
Can diabetics eat sweet potatoes? Yes, in reasonable portions. A ½ cup serving of plain sweet potatoes typically contains about 15 grams of carbohydrates. When incorporating sweet potatoes into a diabetic meal plan, it’s important to account for their carbohydrate content and balance them with other foods.
Benefits of Sweet Potatoes for Diabetics
- High in fiber, which can help slow digestion and prevent blood sugar spikes
- Rich in antioxidants like beta-carotene
- Good source of vitamins A and C
- Contain minerals like potassium and manganese
- Lower glycemic index compared to regular potatoes
Healthier Twists on Classic Sweet Potato Dishes
Traditional sweet potato recipes often contain added sugars and fats that can be problematic for diabetics. However, with some simple modifications, these classic comfort foods can be made more diabetes-friendly without sacrificing flavor.
Sweet Potato Casserole Makeover
A typical sweet potato casserole can contain 40 grams of carbs or more per serving. To create a healthier version:
- Use fresh sweet potatoes instead of canned for better flavor and nutrition
- Enhance natural sweetness with cinnamon instead of added sugar
- Replace brown sugar with a sugar-free brown sugar substitute
- Add a crunchy nut topping for texture without excess carbs
- Bake in muffin tins for built-in portion control
Portion Control Strategies for Sweet Potato Dishes
Managing portion sizes is crucial for diabetics when enjoying sweet potato recipes. Here are some effective strategies:
Muffin Tin Method
Baking sweet potato dishes in muffin tins creates individual portions that are easier to control. This works well for casseroles, pies, and other traditionally high-carb dishes.
Measuring Portions
Use measuring cups or a food scale to ensure you’re consuming the right amount of sweet potatoes. A typical serving is ½ cup of cooked sweet potato.
Balancing the Plate
Fill half your plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with a moderate portion of sweet potatoes or other starchy vegetables.
Low-Sugar Sweet Potato Recipe Ideas
These recipes offer delicious ways to enjoy sweet potatoes without excessive added sugars:
1. Sweet Potato-Crowned Turkey Muffins
A creative twist on meatloaf, these individual portions combine lean turkey with a sweet potato topping for a satisfying and nutritious meal.
2. Crustless Sweet Potato Pie
Enjoy the flavors of Thanksgiving without the extra carbs from a traditional pie crust. This version uses real sweet potatoes for authentic taste.
3. Roasted Sweet Potato Sticks
A healthier alternative to french fries, these baked sweet potato sticks make a great low-calorie, low-carb snack option.
Cooking Methods for Diabetic-Friendly Sweet Potatoes
The way sweet potatoes are prepared can significantly impact their nutritional value and effect on blood sugar. Here are some diabetic-friendly cooking methods:
Roasting
Roasting sweet potatoes brings out their natural sweetness without adding sugar. Toss cubed sweet potatoes with a small amount of olive oil and your favorite herbs or spices before roasting.
Steaming
Steaming preserves nutrients and doesn’t require added fats. Steamed sweet potatoes can be mashed or used in various recipes.
Grilling
Grilled sweet potato slices make a great low-carb side dish. The caramelization from grilling enhances flavor without extra sugar.
Creative Sweet Potato Side Dishes
These innovative recipes offer new ways to enjoy sweet potatoes as part of a diabetic-friendly meal:
1. Pineapple-Stuffed Sweet Potatoes
This unique twice-baked potato recipe combines the natural sweetness of pineapple with savory sweet potatoes for a satisfying side dish.
2. Sweet Potato Mash
A lightened-up version of mashed sweet potatoes that’s perfect for holidays or weeknight dinners. Use low-fat milk or plant-based alternatives to keep it diabetes-friendly.
3. Spicy Baked Sweet Potato Fries
Adding chili powder to baked sweet potato fries creates a flavorful kick without extra carbs. Baking instead of frying keeps the calorie count lower.
Sweet Potatoes for Special Occasions
Holiday meals and special occasions often feature indulgent sweet potato dishes. Here are some ways to enjoy festive flavors while managing blood sugar:
Dreamy Sweet Potato Bake
This lighter version of a classic sweet potato casserole uses healthier ingredients to deliver great taste without excessive sugar or fat.
Maple-Nut Sweet Potato Casserole
A small amount of real maple syrup and chopped nuts add flavor and texture to this holiday-worthy dish without overloading on carbs.
Incorporating Sweet Potatoes into a Diabetic Meal Plan
Sweet potatoes can be a nutritious part of a diabetic diet when consumed mindfully. Here are some tips for including them in your meal planning:
Balancing Macronutrients
Pair sweet potatoes with lean proteins and non-starchy vegetables to create a balanced meal that won’t cause rapid blood sugar spikes.
Timing Consumption
Consider eating sweet potatoes earlier in the day when you’re more active and can utilize the carbohydrates for energy.
Monitoring Portions
Use a food scale or measuring cups to ensure you’re consuming an appropriate portion size for your individual needs.
By applying these strategies and exploring the variety of diabetic-friendly sweet potato recipes available, individuals with diabetes can enjoy the nutritional benefits and comforting flavors of sweet potatoes while maintaining healthy blood sugar levels. Remember to consult with a healthcare provider or registered dietitian for personalized advice on incorporating sweet potatoes into your diabetic meal plan.
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 Casserole Cups – Reduced Sugar
Published: • Modified: by Charlotte• This post may contain affiliate links •4 Comments
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Sweet potato casserole cups with all the flavor and less sugar is the perfect make ahead diabetes friendly side dish.
Bake in muffin cups for easy portion control.
This recipe originally posted December 2018 and updated with all new photos, step by step instructions and expert tips.
Sweet potato casserole is a Thanksgiving side-dish that can contain many extra carbs. In order to bring carbs back into line, I made these cups without any added sugar.
The addition of a little extra cinnamon really brings out the natural flavor of the sweet potatoes. Be sure to make these in muffin liners to help make cleanup easier.
Can diabetics eat sweet potatoes?
Sweet potatoes contain vitamins and minerals and also contain carbohydrate, so be sure to use portion control to keep your carb intake in check. A ½ cup serving of plain sweet potatoes usually contains 15 gm carb.
What is sweet potato casserole?
Sweet potato casserole is a combination of eggs, sugar, vanilla and spices mixed with sweet potatoes. Usually has a topping of brown sugar, butter and pecans. A serving may contain 40gm carb or more.
This version keeps all the flavors with less calories and carbs.
Looking for more sweet potato ideas? Check out these recipes!
Sweet Potato Breakfast Casserole Cups
Skillet Sweet Potatoes
Sweet Potato Tot Breakfast Casserole
Sweet Potato Hash
Sweet Potato Cheesecake Cups
Why this recipe works:
- Uses fresh sweet potatoes for delicious flavor.
- Extra cinnamon to bring out flavor with less sugar.
- Brown sugar substitute used in place of regular brown sugar.
- A crunchy topping is added to offset the soft moist sweet potatoes.
- Cooked in a muffin tin for portion control.
The main ingredients:
- Sweet potatoes– use fresh if available otherwise choose canned with no added sugar.
- Cinnamon– check the date of your cinnamon for freshness.
- Topping ingredients include ground flaxseed and coconut for crunch.
- Pecans are used in the topping but may be substituted with walnuts if desired.
How to make this recipe:
- Begin by boiling the sweet potatoes in a pan of water until fully cooked. (Photo 1)
- Mash sweet potatoes and add ingredients. Stir well. (Photo 2)
- Prepare topping by mixing ingredients. (Photo 3)
- Fill muffin cups with sweet potato casserole then sprinkle with topping. (Photo 4)
- Photo 1
- Photo 2
- Photo 4
- Photo 3
Expert tips for making Sweet Potato Casserole Cups-Reduced Sugar
- Try to use smaller size sweet potatoes if available. They will cook quicker. If using small sweet potatoes, you may need 3-4.
- Use a fork or a potato masher to break up the sweet potatoes. You may also use a mixer if desired.
- Use pecans or walnuts either will work in the topping recipe.
You may also use a mixer if desired.Frequently asked questions
- How many carbs in this recipe? These sweet potato casserole cups contain approx 25 carbs/serving ( 1 muffin)
- How to store leftovers? Cover leftovers and store in refrigerator up to 3 days. Re-heat in microwave or oven.
- Can this be frozen? Yes. Allow to thaw then heat in oven or microwave.
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Recipe
- ▢ 28 oz sweet potatoes approx 3-4 medium
- ▢ 2 Tablespoons butter melted
- ▢ ⅛ teaspoon salt
- ▢ ½ teaspoon baking powder
- ▢ ¼ cup brown sugar substitute
- ▢ 1 egg slightly beaten
- ▢ 1 teaspoon vanilla
- ▢ 1 teaspoon cinnamon
- ▢ ⅛ teaspoon nutmeg
- ▢ Topping:
- ▢ 1 Tablespoon ground flaxseed
- ▢ 3 Tablespoons chopped pecans
- ▢ 2 Tablespoons unsweetened coconut
- ▢ 1 teaspoon vanilla
- ▢ 2 Tablespoons butter softened
- ▢ 1 Tablespoon brown sugar substitute
Preheat oven to 350 degrees F.
Wash and lightly scrub sweet potatoes, then cut in half if potatoes are large.
Place potatoes in a medium size pot and cover with water. Bring to a boil then lower heat to simmer 25-30 minutes or until soft when pierced with a fork.
Drain sweet potatoes, cool, then peel and remove skin. Place in a large bowl and mash.
Add all remaining ingredients (except topping ingredients) and stir well.
Line a muffin tin with 9 muffin liners and spray with non-stick spray.
Divide batter evenly between liners (about ½ cup in each).
Combine topping ingredients and sprinkle evenly between muffin cups.
Bake for 20-25 minutes or until set and lightly browned. (May cover with foil if topping browns too quickly.)
Expert tips for making Sweet Potato Casserole Cups-Reduced Sugar
- Try to use smaller size sweet potatoes if available. They will cook quicker. If using small sweet potatoes, you may need 3-4.
- Use a fork or a potato masher to break up the sweet potatoes. You may also use a mixer if desired.
- Use pecans or walnuts either will work in the topping recipe.
If using small sweet potatoes, you may need 3-4.Nutrition Facts
Sweet Potato Casserole Cups – Reduced Sugar
Amount per Serving
Calories
Calories from Fat 81
% Daily Value*
Saturated Fat
Cholesterol
Sodium
Potassium
Carbohydrates
Fiber
Sugar
Protein
Vitamin A
12695
IU
Vitamin C
Calcium
* Percent Daily Values are based on a 2000 calorie diet.
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DESCRIPTION
Fish with fried potatoes is a classic of British cuisine that is considered fast food, but when Fish and Chips is cooked by a good chef, you get a masterpiece! Today we have homemade sweet potato chips – according to the right recipe, in the right oil.
Instead of rosemary, thyme, a mixture of some Provence or Tuscan herbs, or any other herb that you have left over from the summer, will do.
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Nutritional Value per Serving
165
kcal
7%
| Proteins | 4 g |
| Fats | 14 g |
| Carbohydrates | 7 g 0796 % DV 1% 3% 0% Based on your Login or register and we will be able to display your daily intake of proteins, fats and carbohydrates Login/Register 0003 SERVINGS
|
