![]() ![]() While boiling gives a low to medium GI value, roasting, baking, and frying all give high GI values. Nutrient Content: Japanese sweet potatoes are packed with tons of vitamins and minerals such as thiamine, riboflavin, niacin, biotin, Vitamin B6, Vitamin C, Vitamin E, magnesium, potassium, copper, etc. The GI of sweet potatoes varies based on the cooking method. Japanese sweet potatoes, which includes the Murasaki variety, have reddish-purple skin with whitish flesh that turns golden when cooked. This puts them on par with cake, doughnuts, jelly beans, and waffles ( 18, 19, 20). ![]() Still, when they’re fried they have a relatively high GI.Īlthough the GI value can vary, sweet potatoes that have been peeled and fried in vegetable oil typically have a GI of around 76 ( 17). This is because fat can delay the emptying of the stomach and slow the absorption of sugar in the bloodstream ( 3). Split open, drizzle with olive oil, and season with salt and pepper serve. Roast until very tender, about 1 hour, depending on size. FriedĬompared with roasted or baked versions, fried sweet potatoes have a slightly lower glycemic index due to the presence of fat. Prick sweet potatoes all over with a fork arrange on a parchment-lined baking sheet. The Murasaki Purple Sweet Potato is a very delicious purple-skinned sweet potato with white flesh. Learn about the many texture and flavor differences when adding creaminess and natural sweetness to recipes. This puts them on par with other high-GI foods, including white rice, baguettes, and instant mashed potatoes ( 14, 15, 16). Octo Here is a guide to the most popular types of sweet potatoes, which also includes the often confused yam. In fact, sweet potatoes that have been peeled and baked for 45 minutes have a GI of 94, making them a high-GI food ( 13). Bakedīaked sweet potatoes have a significantly higher glycemic index than any other form. Other foods with a similar GI value include rice cakes and instant oat porridge ( 10, 11, 12 ). Sweet potatoes that have been peeled and roasted have a GI of 82, which is classified as high ( 9). ![]() The roasting and baking processes destroy resistant starch, giving roasted or baked sweet potatoes a much higher glycemic index ( 3). When boiled, they’re also thought to retain more resistant starch, a type of fiber that resists digestion and has a low impact on blood sugar levels ( 3, 6).īoiled sweet potatoes have a low to medium GI value, with a greater boiling time lowering the GI.įor example, when boiled for 30 minutes, sweet potatoes have a low GI value of about 46, but when boiled for just 8 minutes, they have a medium GI of 61 ( 7, 8). Boiledīoiling is thought to alter the chemical structure of the sweet potato, preventing spikes in blood sugar levels by allowing the starch to be more easily digested by enzymes in your body ( 3, 4, 5). This is particularly true of sweet potatoes. The way that foods are cooked can have a major impact on the glycemic index of the final product. ![]()
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