![]() While boiling gives a low to medium GI value, roasting, baking, and frying all give high GI values. The GI of sweet potatoes varies based on the cooking method. 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). FriedĬompared with roasted or baked versions, fried sweet potatoes have a slightly lower glycemic index due to the presence of fat. Learn the good & bad for 250,000+ products. This puts them on par with other high-GI foods, including white rice, baguettes, and instant mashed potatoes ( 14, 15, 16). Personalized health review for Trader Joes Murasaki Sweet Potatoes: 120 calories, nutrition grade (A minus), problematic ingredients, and more. 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 ). While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. Sweet potatoes that have been peeled and roasted have a GI of 82, which is classified as high ( 9). Its also rich in vitamins C and B, as well as potassium. The roasting and baking processes destroy resistant starch, giving roasted or baked sweet potatoes a much higher glycemic index ( 3). ![]() Flip the potatoes, then bake for an additional 15-20 minutes, or until the pieces are fork tender. Spread the potatoes evenly onto the baking sheet. ![]() Toss the diced potatoes into the olive oil mixture, coating evenly. 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). In a large mixing bowl, whisk together the olive oil, white miso, honey, soy sauce, rice vinegar and pepper. 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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