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Diabetic sweet potatoes recipe. Diabetic-Friendly Sweet Potato Casserole: A Delicious Low-Sugar Recipe

by alexxlab

How can you enjoy sweet potato casserole while managing diabetes. What modifications make this classic dish diabetes-friendly. How does portion control factor into enjoying sweet potatoes with diabetes. What are the nutritional benefits of sweet potatoes for people with diabetes.

Understanding Sweet Potatoes and Diabetes

Sweet potatoes are a nutritious vegetable that can be part of a healthy diet for people with diabetes when consumed in moderation. They contain important vitamins, minerals, and fiber, but also have a significant carbohydrate content that needs to be accounted for in meal planning.

A half-cup serving of plain, cooked sweet potato typically contains about 15 grams of carbohydrates. This amount fits within the carbohydrate allowance for many diabetic meal plans, but portion control is key. The glycemic index of sweet potatoes can vary based on preparation method, with boiled sweet potatoes having a lower glycemic impact compared to baked or roasted.

Nutritional Benefits of Sweet Potatoes

  • Rich in beta-carotene, which the body converts to vitamin A
  • Good source of vitamin C, potassium, and manganese
  • Contains antioxidants that may help reduce inflammation
  • Provides dietary fiber for digestive health

While sweet potatoes do contain natural sugars, they also offer complex carbohydrates and fiber that can help moderate blood sugar impact when consumed as part of a balanced meal.

Adapting Sweet Potato Casserole for Diabetic Diets

Traditional sweet potato casserole recipes often include significant amounts of added sugars and high-calorie toppings, which can cause rapid blood sugar spikes. However, with some thoughtful modifications, it’s possible to create a delicious diabetic-friendly version that maintains the essence of this beloved dish.

Key Modifications for Diabetic-Friendly Sweet Potato Casserole

  1. Reduce or eliminate added sugars
  2. Use sugar substitutes or natural sweeteners in moderation
  3. Increase spices like cinnamon to enhance natural sweetness
  4. Control portion sizes
  5. Add protein or healthy fats to balance carbohydrate content

By making these adjustments, you can create a sweet potato casserole that fits within a diabetic meal plan while still satisfying cravings for this classic comfort food.

Recipe: Diabetic-Friendly Sweet Potato Casserole Cups

This recipe transforms traditional sweet potato casserole into individual portion-controlled servings, perfect for managing carbohydrate intake. By using muffin tins, you create built-in portion control and easy serving options.

Ingredients

  • 3 large sweet potatoes
  • 2 eggs
  • 1/4 cup brown sugar substitute
  • 1/2 cup unsweetened almond milk
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt

For the topping:

  • 1/4 cup chopped pecans
  • 2 tbsp brown sugar substitute
  • 1 tbsp all-purpose flour
  • 1 tbsp melted butter

Instructions

  1. Preheat oven to 350°F (175°C) and line a 12-cup muffin tin with liners.
  2. Peel and cube sweet potatoes, then boil until tender (about 15-20 minutes).
  3. Drain and mash sweet potatoes until smooth.
  4. Mix in eggs, brown sugar substitute, almond milk, vanilla, cinnamon, nutmeg, and salt.
  5. Divide mixture evenly among muffin cups.
  6. In a small bowl, combine topping ingredients and sprinkle over each cup.
  7. Bake for 25-30 minutes until set and topping is golden brown.

This recipe yields 12 servings, with each cup containing approximately 10-12 grams of carbohydrates, depending on the size of the sweet potatoes used.

The Role of Portion Control in Diabetic Diets

Portion control is crucial for managing blood sugar levels in diabetic diets. The sweet potato casserole cups provide a built-in portion control mechanism, making it easier to track carbohydrate intake accurately.

Why is portion control so important for people with diabetes? Consuming consistent, moderate portions of carbohydrates helps maintain stable blood glucose levels throughout the day. It allows for better insulin management, whether through natural insulin production or administered insulin.

Tips for Practicing Portion Control

  • Use measuring tools to understand serving sizes
  • Utilize smaller plates to create visual fullness
  • Fill half your plate with non-starchy vegetables
  • Practice mindful eating techniques
  • Plan meals and snacks in advance

By incorporating these strategies, individuals with diabetes can enjoy a wider variety of foods, including sweet potato dishes, while maintaining blood sugar control.

Balancing Carbohydrates in Diabetic Meal Planning

Effective diabetic meal planning involves more than just counting carbohydrates. It’s about creating balanced meals that provide sustained energy and nutrition while keeping blood sugar levels stable.

When incorporating sweet potato casserole or other carbohydrate-rich foods into a diabetic meal plan, consider the following strategies:

  • Pair carbohydrates with protein and healthy fats to slow digestion
  • Include fiber-rich foods to help moderate blood sugar impact
  • Spread carbohydrate intake evenly throughout the day
  • Adjust insulin or medication as advised by your healthcare provider
  • Monitor blood glucose levels to understand individual responses to different foods

By taking a holistic approach to meal planning, people with diabetes can enjoy a varied and satisfying diet while maintaining good blood sugar control.

The Glycemic Index and Sweet Potatoes

The glycemic index (GI) is a measure of how quickly a food can raise blood glucose levels. Foods with a high GI are rapidly digested and absorbed, potentially causing sharp spikes in blood sugar. Sweet potatoes have a variable GI depending on how they’re prepared.

Glycemic Index of Sweet Potatoes by Preparation Method

  • Boiled: Low to medium GI (around 44-61)
  • Baked: Medium to high GI (around 70-94)
  • Mashed: Medium GI (around 70)

The glycemic index can be influenced by factors such as ripeness, cooking method, and what the sweet potato is consumed with. Pairing sweet potatoes with protein, fat, or fiber can help lower the overall glycemic impact of the meal.

For the diabetic-friendly sweet potato casserole cups, the addition of eggs, almond milk, and pecans helps moderate the glycemic impact compared to a traditional recipe high in added sugars.

Incorporating Sweet Potatoes into a Diabetes-Friendly Diet

Sweet potatoes can be a nutritious addition to a diabetes-friendly diet when consumed thoughtfully. Their natural sweetness and versatility make them an excellent ingredient for creating satisfying meals and snacks that align with blood sugar management goals.

Creative Ways to Enjoy Sweet Potatoes

  • Roasted sweet potato wedges as a side dish
  • Mashed sweet potatoes with Greek yogurt for added protein
  • Sweet potato “toast” topped with avocado or nut butter
  • Spiralized sweet potato “noodles” in stir-fries
  • Sweet potato and black bean tacos for a balanced meal

When incorporating sweet potatoes into your diet, be mindful of portion sizes and balance them with other components of your meal. Pairing sweet potatoes with lean proteins, non-starchy vegetables, and healthy fats can create well-rounded, diabetes-friendly meals.

Monitoring Blood Sugar Response to Sweet Potatoes

Individual responses to sweet potatoes can vary, making it important for people with diabetes to monitor their blood glucose levels after consuming sweet potato dishes. This practice, known as blood glucose monitoring, provides valuable insights into how different foods and portion sizes affect your blood sugar.

Steps for Effective Blood Glucose Monitoring

  1. Check blood sugar before eating
  2. Record the amount and type of sweet potato consumed
  3. Check blood sugar 1-2 hours after eating
  4. Note any significant changes in blood glucose levels
  5. Discuss patterns with your healthcare provider

By tracking your body’s response to sweet potatoes and other foods, you can make informed decisions about portion sizes and meal composition that work best for your individual needs.

Remember that factors such as physical activity, stress, and overall health can also influence blood sugar levels. Consistent monitoring over time will provide the most accurate picture of how sweet potatoes fit into your diabetes management plan.

Sweet Potato Casserole – Diabetic Recipe

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“I got this recipe from Diabetic Living and thought I would share it.”

 

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photo by lazyme

Ready In:
1hr 25mins
Ingredients:
10
Serves:

ingredients

  • 3

    large sweet potatoes

  • Pam cooking spray

  • 1⁄2 cup brown sugar, packed

  • 2

    eggs

  • 3⁄4 teaspoon ground nutmeg

  • 3⁄4 teaspoon ground cinnamon

  • 1⁄2 cup nonfat milk

  • 1

    cup pecans

  • 1⁄4 cup all-purpose flour

  • 3

    tablespoons butter

directions

  • In a covered large saucepan, cook sweet potatoes in enough lightly salted boiling water to cover, for 25-30 minutes, or until very tender.
  • Meanwhile, preheat oven to 350.
  • Lightly coat a 1 1/2-2 quart oval baking dish, or a 2 quart square baking dish with non-stick cooking spray. Set aside.
  • Drain sweet potatoes, and return to saucepan.
  • Using an electric mixer or potato masher, mash sweet potatoes until smooth.
  • Stir in 1/4 cup brown sugar or brown sugar substitute, eggs, nutmeg, and cinnamon.
  • Add milk, and stir to combine.
  • Pour into the prepared baking dish.
  • In a small bowl, combine pecans, 1/4 cup brown sugar or brown sugar substitute, flour, and melted butter. Sprinkle over sweet potatoes.
  • Bake uncovered, about 30 minutes, or until sweet potatoes are heated through, and topping is golden brown.
  • Serve warm.

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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:

  1. Sweet potatoes– use fresh if available otherwise choose canned with no added sugar.
  2. Cinnamon– check the date of your cinnamon for freshness.
  3. Topping ingredients include ground flaxseed and coconut for crunch.
  4. Pecans are used in the topping but may be substituted with walnuts if desired.

How to make this recipe:

  1. Begin by boiling the sweet potatoes in a pan of water until fully cooked. (Photo 1)
  2. Mash sweet potatoes and add ingredients.  Stir well. (Photo 2)
  3. Prepare topping by mixing ingredients.  (Photo 3)
  4. 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

  1. Try to use smaller size sweet potatoes if available.  They will cook quicker.  If using small sweet potatoes, you may need 3-4.
  2. Use a fork or a potato masher to break up the sweet potatoes.  You may also use a mixer if desired.
  3. Use pecans or walnuts either will work in the topping recipe.

Frequently asked questions

  1. How many carbs in this recipe?  These sweet potato casserole cups contain approx 25 carbs/serving ( 1 muffin)
  2. How to store leftovers?  Cover leftovers and store in refrigerator up to 3 days.  Re-heat in microwave or oven.
  3. Can this be frozen? Yes. Allow to thaw then heat in oven or microwave.

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Did you make this recipe? Please leave your star rating and comment below!

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

  1. Try to use smaller size sweet potatoes if available.  They will cook quicker.  If using small sweet potatoes, you may need 3-4.
  2. Use a fork or a potato masher to break up the sweet potatoes.  You may also use a mixer if desired.  
  3. Use pecans or walnuts either will work in the topping recipe. 

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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Recipe for:

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DESCRIPTION

Fish and chips – a classic of British cuisine, which is considered fast food, but when Fish and Chips is prepared 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 information per serving

165

kcal

7%

Proteins 4 g
Fats 14 g
Carbohydrates 7 g 0117

% DV

1%

3%

0%

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SERVINGS

1 pc.

hard cheese

 70 g
garlic Oil

 4 tbsp. l.

freshly ground pepper mix

 ¼ tsp.

sea salt

 ¼ tsp.

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Step by step recipe with photo heat up to 200°C.

Peel the sweet potato, cut into small pieces and arrange in a single layer on a baking sheet lined with baking paper.

Peel the garlic, chop coarsely and arrange on the sweet potato.

Finely grate hard cheese.

Sprinkle sweet potato with rosemary leaves, salt and pepper, drizzle with olive oil and sprinkle with grated cheese.

Bake the chips in the preheated oven for 20-25 minutes.


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