Sweet potatoes contain carbohydrates that can raise blood sugar levels after consumption. However, when eaten in moderation and combined with protein and fiber-rich foods, they can help manage rapid blood sugar spikes. To control blood sugar, it is advisable to pair sweet potatoes with lean protein, fish, beans, and non-starchy vegetables. It is also crucial to avoid eating sweet potatoes with sugary snacks, soft drinks, or other high-sugar foods.

Sweet potatoes are beneficial due to their fiber and resistant starch content, which helps slow down carbohydrate digestion. According to Healthline, a medium sweet potato provides about 4 g of fiber, meeting 14% of the daily recommended intake. This fiber, including pectin and resistant starch, slows gastric emptying and carbohydrate absorption, leading to a less abrupt rise in blood sugar after meals compared to starchy foods low in fiber.

Furthermore, resistant starch passes undigested through the small intestine to the colon, where beneficial bacteria ferment it into short-chain fatty acids. These compounds reduce inflammation, improve insulin sensitivity, and support glucose metabolism, contributing to better blood sugar control.

Sweet potatoes are rich in fiber and resistant starch. Photo: Bui Thuy

Eating Well suggests several ways for people with diabetes to incorporate sweet potatoes into their diet beneficially:

**Keep the skin on**: Fiber is key to preventing blood sugar spikes, and most of it is in the skin. Wash sweet potatoes thoroughly, then steam or boil them with the skin on.

**Combine with lean protein and non-starchy vegetables**: The American Diabetes Association recommends a plate composition of one-half non-starchy vegetables, one-fourth protein, and one-fourth starch (which can include sweet potatoes).

**Limit sugar**: People with diabetes or blood sugar issues should avoid pairing sweet potatoes with sugary foods, as this combination can cause rapid blood sugar spikes.

**Eat sweet potatoes cooled**: Allowing sweet potatoes to cool before eating is a simple method to reduce blood sugar spikes. The "cook-cool-reheat" method can also increase resistant starch content, further aiding blood sugar control.

**Incorporate into salads**: Mix cooled, diced sweet potatoes with salmon salad, leafy greens, and nuts for a nutritionally balanced light meal. Chicken or tofu can also be substituted for salmon to add protein.

By Anh Chi (Compiled)