For diabetics, sweet potatoes are generally better than white baked potatoes due to their lower glycemic index (GI) and higher fiber, vitamin A, and antioxidant content, which help control blood sugar and reduce diabetes complications, but portion control and healthy preparation (like boiling/steaming) are crucial for both, as preparation methods significantly alter their GI. White potatoes, especially baked or fried, cause quicker blood sugar spikes.
Thus, it's often recommended that they choose sweet potatoes, especially when boiled rather than baked, over white potatoes, as they generally have a lower GI. Learn more about the glycemic index for a diabetes diet here.
Potatoes can be part of a healthy diet for people with diabetes when consumed mindfully. By choosing lower-GI varieties like sweet potatoes or new potatoes, controlling portions, and pairing them with low-GI foods, you can enjoy the nutritional benefits of potatoes without causing blood sugar spikes.
They're notoriously high in carbs, but as it turns out, sweet potatoes can actually help manage blood sugar. “Sweet potatoes have a low glycemic index,” says Vigue. “This means that they raise our blood sugar more slowly than other carb sources, which is important for people with type 2 diabetes.”
The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals, such as asparagus, broccoli, green beans, squash and mushrooms.
8 Simple Snacks That Won't Spike Your Blood Sugar
Examples of complex carbs include starchy vegetables (white and sweet potatoes, peas, corn), legumes (beans, lentils), and whole grains. Choose these carbs to get the most nutrition with the least impact on blood sugar.
Vegetables – Potatoes and corn are not recommended as they count as carbs. Iceberg lettuce is not as great either, because it's low in nutrients. If you've been advised low sodium, avoid canned vegetables, pickles. Veggies cooked with lots of added butter, cheese, or sauce could also be unhealthy choices.
Is it soft, wet, oozing, squishy, discolored, or sprouting? If you answer yes to any of those questions, then toss it—your sweet potato has spoiled!
Top cereals for diabetes include:
The best way to eat normal and sweet potatoes if you have diabetes is to boil them first, then let them cool before eating. Potatoes can be eaten in salads or in reasonable portions as a cooked vegetable along with other fat-rich food.
Avoid nuts that are coated in sugar or salt, which can negatively affect your blood pressure, Dobbins says. Chocolate-covered peanuts, in particular, are high in carbs and not the best option when you have diabetes, Dobbins says.
If you are watching your weight, try reaching for baked potato chips instead. They have less fat and calories than fried, making them a more diabetes-friendly snack.
Examples of the worst foods for diabetics include:
Sweet potatoes, orange and purple, have a low glycemic index compared to other carbohydrate-rich foods (including potatoes). That means they're good for diabetics or pre-diabetics, or for those struggling with obesity.
Here are five foods that can make a difference.
Sweet potatoes are a good choice for a "starchy" carbohydrate that people with diabetes can enjoy, according to the American Diabetes Association (ADA). There are many varieties of sweet potatoes available.
1. Spinach. Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.
Sweet potato disadvantages mainly involve potential issues from excessive consumption, including kidney stones (due to oxalates), skin discoloration (from too much beta-carotene), stomach discomfort (from mannitol), high potassium (a risk for kidney patients), and blood sugar spikes (for diabetics). While generally healthy, moderation is key, especially for those with pre-existing kidney issues, diabetes, or sensitivities to FODMAPs like mannitol.
Fruits to avoid with diabetes
While you don't need to avoid these high glycemic fruits, you should limit or eat them in moderation: Bananas. Mangoes. Pineapple.
Dinner ideas when you have diabetes
Dark green leafy vegetables
Additionally, try adding dark leafy vegetables like spinach, collards, and kale to salads, soups, and stews. Recipe Inspiration: Garlic Sauteed Spinach and Kale. Southern Collard Greens.
According to its proponents, you use the pinch method by holding the thumb and index finger of one hand just above the wrist of the other hand and then exerting a little bit of pressure on the wrist. Doing this will supposedly cause the release of insulin and break down glucose.
The number one carb to avoid is added sugar, especially in sugary drinks like soda, sweet tea, and fruit juice, followed closely by refined grains (white bread, white rice, sugary cereals) and highly processed snacks (cookies, cakes, chips) because they offer little nutritional value, cause rapid blood sugar spikes, and contribute to health issues, making them "empty calories".
Other choices include: