4 benefits of sweet potatoes for blood sugar

Slowly absorbed carbs help blood sugar increase slowly

Sweet potatoes contain fiber and resistant starch that will slow down the digestion and absorption of glucose. The result is a slight increase in blood sugar levels after meals, rather than a sudden spike. Thanks to this property, sweet potatoes are a better carbohydrate choice than refined grains.

Rich in fiber, resistant starch supports blood sugar control

One medium sweet potato provides about 4 grams of fiber, which helps slow digestion and support gut health. The resistant starch in sweet potatoes is not completely digested in the small intestine but passes into the colon, where it is fermented by beneficial bacteria. This process creates short-chain fatty acids, which contribute to improving metabolism and supporting blood sugar stability.

Reduces oxidative stress, supports metabolism

Beta-carotene (precursor of vitamin A), vitamins C and B6, potassium and manganese in sweet potatoes play a role in metabolism and insulin function. For people with diabetes, oxidative stress and inflammation are concerns. Antioxidants in sweet potatoes help reduce oxidative stress, contributing to blood sugar control.

Increase feeling of fullness

Thanks to its fiber content and slow digestion, eating sweet potatoes makes you feel full for a long time, avoiding weight gain. While these are important factors in controlling blood sugar and reducing insulin resistance. Boiled sweet potatoes are a suitable suggestion for people who want to limit frequent snacks or high-calorie meals.

The way it is prepared greatly affects blood sugar levels. For example, when boiled, sweet potatoes have a low to moderate glycemic index (GI). This means that when eating this food, the body releases sugar slowly. Conversely, baking or frying sweet potatoes (especially peeled sweet potatoes) increases the GI significantly, sometimes more than 80.

Fiber is an important component of sweet potatoes that helps prevent blood sugar spikes. By eating the whole skin, the body receives more fiber and resistant starch in food.