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Sweet potatoes add good taste, a splash of color and a slew of important nutrients to your dinner table. foods or glucose. Image Credit: Avital Pinnick / Flickr. Sweet potatoes are lower on the glycemic index An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), … They have good carbohydrates, the kind with a low glycemic index so … The events listed on the calendar are currently up to date. Here’s what you can do at home. Sweet potato is a low to medium- glycemic index (GI) food, which could be good news for diabetics. Knowing the glycemic index (GI) and glycemic load (GL) for the sweet potato variety you choose are also important factors. on November 24th, 2015. Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato. The peel of a sweet potato has nearly ten times the antioxidant power as the flesh (an antioxidant capacity comparable to that of blueberries). What about cooking methods for other vegetables? Still, there are a few key differences that give sweet potatoes the edge when it comes to your health. Generally, sweet potatoes and yams have a lower glycemic index rating (GI) than white, russet, and red potatoes. While GI is useful, glycemic load is considered to be a more accurate way of evaluating blood sugar impact. Make sure to keep the skin on, though. The GI of regular potatoes varies. However, dehydrated and raw sweet potato flesh had a low glycemic index (41 ± 4.0 and 32 ± 3.0, respectively). A Japanese sweet potato baked would be expected to have a GI possibly exceeding 90. It’s treated mostly by just reassuring parents that it’s harmless, but if we don’t want our child’s nose to be yellow, we can decrease their beta carotene intake and in a few months it will be gone. Throw in some cooked veggies and guacamole, or top them with leftover chili or braised meat. Consume boiled sweet potatoes within three days. Potato salad nutrition (100 grams). Make sure to keep the skin on, though. When boiled, sweet potatoes are low on the glycemic index (GI), ... You can steam, roast, boil, or microwave them. Boiling may actually retain most of the antioxidant power of sweet potatoes, compared to roasting and steaming. A boiled sweet potato has a low GI of 44 and a medium GL of 11. In fact, sweet potatoes that have been peeled and baked … High glycemic foods refer to the nutrients that significantly increase blood sugar levels after ingestion. A baked sweet potato is still on the high end of the medium range of the glycemic index, so don’t pile it on your plate. The vitamins and minerals in sweet potatoes can help reduce the risk of heart disease, diabetes, diverticular disease and constipation. High glycemic foods are generally considered hazardous for health since rapid metabolism and massive release of glucose leads to a high insulin response that may lead to type 2 diabetes. For more information about individual food items see our calories and nutrition searchable database for over 7000 food items where you can find the calories, fat, protein and carbohydrate content. The sweet potato glycemic index can help you decide how this nutritious vegetable fits in your diet. Maple And Brown Sugar Oatmeal With Sweet Potato. It's easy to microwave a sweet potato. Review Impact of food processing on the glycemic index (GI) of potato products Balunkeswar Nayaka,⁎,JoseDeJ.Berriosb, Juming Tangc a School of Food and Agriculture, University of Maine, Orono, ME 04469, USA b Processed Foods Research Unit, USDA-ARS-WRRC, Albany, CA 94710, USA c Department of Biological Systems Engineering, Washington State University, Pullman, WA 99164, USA For example, boiled waxy potatoes have a glycemic index of 89 while baked starchy potatoes have a glycemic index of 111. Clean sweet potatoes under running water with a produce scrubbing brush, and pat dry. Another reason for their popularity is that with the help of a microwave, a "baked" sweet potato can be ready in mere minutes. The GI tells you how fast a food spikes your blood sugar. Wash sweet potato thoroughly, pat dry, and pierce 3-4 times with a fork. Boiled sweet potatoes have a GI of 41, while steamed, baked and microwaved sweet potatoes have GIs of 63, 64, and 66 respectively, according to a report from the USDA Agricultural Research Service. Place potato on microwave-safe plate and microwave 5 minutes, turning halfway through. Once your potato is cooked, you can slice it open and eat it as you would an oven-baked sweet potato, or you can scoop out the insides, mash and use in a recipe that calls for sweet potatoes. What is the best way to cook sweet potatoes? To make sure it doesn’t explode in the microwave, prick the sweet potato 6-8 times with a fork. I previously talked about the cancer fighting properties of sweet potatoes (See Anti-Cancer Potential of Sweet Potato Proteins) and what would happen if you centered your diet around them (The Okinawa Diet: Living to 100). The glycemic index (GI), or how fast or slow your blood sugar rises after a meal, of sweet potatoes, depends on the method that it’s cooked. It seems that the only potential downside to eating too many sweet potatoes is that you could get yellow palms (or nose as you can see in the video, The Best Way to Cook Sweet Potatoes), a harmless condition called “carotenemia.” Caused by elevated levels of beta carotene in the blood, it was first noticed a century ago when carrots were introduced into infant diets. Michael Greger M.D. But if baked for 45 minutes, the same sweet potato has a GI of 94 and a GL of 42, both extremely high. And for why deep frying in general might not be good, Deep Frying Toxins and Carcinogens in the Smell of Frying Bacon. Sweet potato fries are also tasty, but don't eat them often. There's even a bonus if you eat the skin — you'll get some additional fiber. The same is true for the rest of the sweet potato. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial. By topping a baked sweet potato with other healthy foods, you can turn one into a whole meal. Sticking a sweet potato in the microwave for 8mins is all it takes to nuke your cancer chances. White potatoes also have a higher GI and GL when baked. Steamed skin, baked skin, and dehydrated flesh did not have a statistically different … Storage and Serving to Maintain Sweet Potato Nutrition: • Choose darker sweet potatoes -high carotene content, that are firm and bruise or crack free. Warnings. However, latest research suggests that cooking style plays a significant role in determining the glycemic index of sweet potatoes. When it comes to nutrition, sweet potatoes beat white potatoes hands down. See my video Best Cooking Method. They provide nutritious carbs and are low on the glycemic index, meaning the body takes longer to digest them so you feel full longer. That’s good for everyone, especially type 1 and type 2 diabetics. The glycemic index (GI) is a measure of how a certain food affects your blood sugar. Glycemic indices calculated from these methods for steamed, baked and microwaved sweet potato flesh were 63 ± 3.6, 64 ± 4.3 and 66 ± 5.7, respectively, indicative of a moderate glycemic index food. Though if you really want intensity, sweet potato varieties don’t just range from white to yellow and orange, but from pink to deep purple. With all this nutrition, plus their nutty, sweet taste, it's no wonder people are finding room for sweet potatoes in their diet. Glycemic indices calculated from these methods for steamed, baked and microwaved sweet potato flesh were 63 ± 3.6, 64 ± 4.3 and 66 ± 5.7, respectively, indicative of a moderate glycemic index food. Ideally boiling reduces the glycemic index of 150 g sweet potato to just 46, which is fairly reas… serving supplies twice your daily requirement of vitamin A, 42 percent of your daily vitamin C requirement, 8 percent of your daily thiamine requirement and calcium, iron and fiber. Important nutritional characteristics for Sweet potato Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI is a ranking system for foods containing carbohydrates. Cold storage of potatoes and the addition of vinegar reduced acute glycemia and insulinemia in healthy subjects after a potato meal. For additional information related to Sweet potato (Ipomoea batatas) (Australia) see the Glycemic Index FAQ. Sweet potatoes appear on many U.S. Thanksgiving and Christmas tables, but you can find them throughout the year. FACLM Place the sweet potatoes on a microwave-safe plate and microwave for 5-10 minutes—five minutes to cook one sweet potato in the microwave, and add two minutes for each additional potato—rotating them halfway through. When picking out varieties at the supermarket, the intensity of the yellow or orange flesh color of the sweet potato is directly correlated to its nutritional content, so the more intense the better. They have good carbohydrates, the kind with a low glycemic index so they don't produce a sugar crash. And yes, this works for sweet potatoes as well. The natural pigments that cause these colors may have special anticancer effects. However, the peel’s nutrition really takes a hit when baked, which wipes out over two thirds of the antioxidants, whereas microwaving or boiling are comparatively much gentler. Scrambled eggs, tomatoes and shredded Parmesan cheese, as in the photo above. © 2019 The University of Sydney, All Rights Reserved. When it comes to nutrition, sweet potatoes beat white potatoes hands down. The GI is an important factor to consider, especially for people with diabetes, and foods with a lower GI can help promote stable blood glucose levels which can be good for your health. Richest in Sodium: 529mg (22% of DV), Polyunsaturated fat: 4g (% of DV). What was most interesting was when a red potato was boiled, refrigerated, and consumed cold the next day, the Glycemic index plummeted 37% from the upper end of a high Glycemic index food (89) to one point away from a classification of a low Glycemic index food (56)(see Table 2). Yep, This Is the Best Way to Make Baked Potatoes, 10 Instant Pot Appetizers for New Year's Eve, The 9 Most Versatile Ingredients in My Kitchen, 7 Uses for Canned Pumpkin That Aren't Pie, 7 Easy Ways to Make Home-Cooked Food Healthier, 9 Build-Your-Own Dinners to Please Picky Eaters, How to Choose the Most Nutrient-Packed Foods at the Farmers Market, 5 Delicious Ways to Eat Oatmeal for Breakfast. In as little as five minutes, you can have a hot, delicious sweet potato for dinner. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Catch up with Dr. Greger at one of his live speaking engagements: Given the level of reported community transmission and the prospects of flattening the pandemic curve by preventing unnecessary public gatherings, I’m postponing my speaking tour until we have a better handle on the prevalence and spread after sufficient testing is completed. Store fresh sweet potatoes at … A 150-gram, medium-sized sweet potato has a glycemic index of 70, putting it into the category of high-GI foods. This image has been modified. Values above 70 are considered as high. If we compare baking to boiling microscopically, boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients. The potato is done when its skin puffs to a crisp finish and a knife slides through the flesh easily. At the same time, the glycemic index of boiled sweet potatoes was found to be about half that of baking or roasting, so boiled sweet potatoes give us less of a blood sugar spike. They're anti-inflammatory and can even aid in keeping a pregnant woman a little bit healthier. Each 3.5 oz. Want more information about acrylamide, the potential crispy carb carcinogen? That’s worse than instant mashed potatoes (the regular kind) which clock in at 87. Try these toppings: Robin Shreeves is a freelance writer who focuses on sustainability, wine, travel, food, parenting, and spirituality. PS: If you haven’t yet, you can subscribe to my free videos here and watch my live year-in-review presentations Uprooting the Leading Causes of Death, More Than an Apple a Day, From Table to Able, and Food as Medicine. Here's why: Sweet potatoes are lower on the glycemic index. An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. Glycemic indices calculated from these methods for steamed, baked and microwaved sweet potato flesh were 63 ± 3.6, 64 ± 4.3 and 66 ± 5.7, respectively, indicative of a moderate glycemic index food. At the same time, the glycemic index of boiled sweet potatoes was found to be about half that of baking or roasting, so boiled sweet potatoes give us less of a blood sugar spike. See my video Cancer Risk from French Fries. The exception is deep frying, which can lead to the formation of acrylamide, a potential human carcinogen. Baking has essentially turned the sweet potato into candy. To cook your sweet potato in the microwave, first scrub it under cool running water. Baked sweet potatoes have a significantly higher glycemic index than any other form. However, dehydrated and raw sweet potato flesh had a low glycemic index (41 ± 4.0 and 32 ± 3.0, respectively). Written By Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. However we are not aware of a reputable source for the GI of purple sweet potatoes (if … Pierce the sweet potato skin with a fork 5 to 6 times. However, dehydrated and raw sweet potato flesh had a low glycemic index … COMMENTS It is clear that both the method of cooking and variety of potato can affect Glycemic index. Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them! Last updated: 26 November 2019 You can bake sweet potatoes in the oven or microwave. Depending on the type and cooking process, sweet potatoes have a glycemic index of 44 to 94. Foodie Crush Get the Maple and Brown Sugar Oatmeal with Sweet Potato recipe from Foodie Crush 2. If you're short on time, you can make your microwaved "baked" sweet potato into a quick meal. This root is high in antioxidants, vitamin A and has a lower glycemic index than white potatoes. GI values less than 55 are considered as low. North Carolina Sweet Potatoes offers these simple steps: For each additional potato you put in the microwave, you'll need about two additional minutes of cooking time. Popular cooking methods for sweet potatoes include baking or boiling. 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