Is Sweet Potato Good For Diabetes?
Discover if sweet potatoes are recommended to diabetics. Learn more about the nutritional profile of sweet potatoes, its health benefits, and concerns and how to include them in a balanced diet.
Written by Dr Sonia Bhatt
Last updated on 3rd Jul, 2025
Sweet potatoes are well-known for their numerous health benefits. But are sweet potatoes suitable for people with diabetes? Diabetes management requires a person to follow a strict diet, focusing on foods that help in regulating blood sugar levels. Sweet potatoes are rich in nutrients and have unique properties. They can prove to be beneficial in a diabetic diet, when consumed mindfully. The blog delves into the nutritional profile, benefits, concerns and how to incorporate sweet potatoes in a diabetic diet for effective management.
The sweet potato is a dicotyledonous plant that belongs to the morning glory or bindweed family, Convolvulaceae. Its starchy, large, sweet-tasting tuberous roots are used as a root vegetable. It is a native to the tropical regions of South America, which is present day Ecuador.
Nutritional Profile of Sweet Potatoes
Sweet potatoes are nutrient-dense root vegetables that are loaded with nutrients, antioxidants, and minerals.
Key nutrients of 100 grams of raw sweet potato include:
Calories: 90kcal
Fibre: 3.3 g
Protein: 2g
Carbs: 21 g
Fat: 0.15 g
Vitamin A: 4,260 micrograms (mcg)
Vitamin C: 2 milligrams
Vitamin B6: 0.2 milligrams
Potassium: 542 milligrams
Niacin: 1.695 milligrams
Pantothenic acid: 1.1 milligrams
Manganese: 0.3 milligrams
Copper: 0.15 milligrams
Sweet potatoes, especially the orange and purple varieties, are rich in antioxidants that help protect the body from free radicals.
Benefits of Sweet Potatoes for Diabetes
Sweet potatoes can prove to be a healthy addition to a diabetes-friendly diet because of the following reasons:
Contains bioactive compounds: This may enhance insulin secretion and support blood sugar control.
Contains vitamins A and C: Vitamin A helps improve the function of pancreatic beta cells that produce insulin. Vitamin C, on the other hand, is crucial in the formation and repair of muscle, collagen, and blood vessels.
Contains vitamin B6: This helps in reducing the chemical homocysteine, linked with degenerative diseases.
Contains manganese: It can help stabilise blood sugar levels and reduce insulin resistance.
Improves insulin response: It may help people with type 2 diabetes respond better to insulin.
Controlling blood sugar: Sweet potatoes have a low glycaemic index (GI) and contain complex carbohydrates, and fibre that help in slowing down the digestion of sugars and starches. This may help in preventing blood sugar spikes after eating.
Though starch is usually considered bad, some starches are better. A few varieties of sweet potatoes like the purple sweet potato have resistant starch. Resistant starch is only partially broken down in the body and helps prevent spikes in blood sugar levels. However, it must be noted that some cooking methods such as roasting, baking, and frying can raise the glycaemic index of sweet potatoes, causing blood sugar spikes.
How Do Sweet Potatoes Affect Blood Sugar Levels?
Though sweet potatoes are considered a healthy food option, their carbohydrate content can raise blood sugar levels. However, it must also be noted that their high fibre content can help slow down this process. Therefore, it is essential to consume them in moderation and cook them in a way that helps in minimising blood sugar spikes. People with diabetes must be mindful of portion sizes when eating sweet potatoes.
Tips for Diabetics for Managing Blood Sugar Spikes from Sweet Potatoes
To help manage blood sugar levels, a person with diabetes can –
Boil or steam sweet potatoes instead of baking
Limit the quantity of sweet potatoes they eat
Pair sweet potatoes with protein and healthy fats to slow digestion and the process of rising blood sugar levels
Potential Concerns of Eating Sweet Potatoes in Diabetics
Although sweet potatoes offer numerous health benefits, there could be potential concerns for people with diabetes.
Below are a few concerns:
1. Blood sugar levels
As mentioned before, sweet potatoes are high in carbohydrates and can raise blood sugar levels. However, the glycaemic index, a ranking system for how different carbs affect blood sugar, can vary depending on how the sweet potatoes are prepared. Foods with a high glycaemic index can cause blood sugar to spike and then crash, whereas foods with a low glycaemic index can provide sustained energy for its rapid digestion and slower absorption.
2. Excessive consumption
Not regulating the quantity of eating sweet potatoes can lead to hypervitaminosis A. It is a condition where excessive vitamin A accumulates in the liver, potentially causing the skin and nails to turn orange.
How to Incorporate Sweet Potatoes in a Diabetic Diet
Moderation is key. Incorporating sweet potatoes can be a healthy addition to a meal or snack for patients with diabetes.
Below are a few tips:
Portion control: A recommended portion size is about half cup of boiled or baked sweet potatoes twice a week.
Cooking method: It is recommended to boil or steam sweet potatoes. This can help prevent spikes in blood sugar. Roasting or
frying sweet potatoes can increase their glycaemic index.
Addition to dishes: Sweet potatoes can be added to salads and soups.
Pairing carbohydrates with foods rich in protein, fibre and healthy fat can also prove to be a healthy food option for diabetics.
Sweet Potato Recipe Ideas for People with Diabetes
Below are a few ways to incorporate sweet potatoes in a diabetic diet:
Sweet potato soup: Blend sweet potatoes with herbs and spices for a healthy, diabetic-friendly soup. One can also add red lentils, carrots, and onions to the recipe to enhance the taste.
Sweet potato bowl: Cut half a cooked sweet potato, and add it to a bowl with black beans, half a cup of quinoa and sautéed spinach.
Mashed sweet potatoes: To cut down on added sugar, mashing cooked sweet potatoes with diabetes-friendly seasonings like ginger and cinnamon can prove to be a great recipe for diabetics. This can be combined with nuts, yogurt, or nut butter.
Comparison with Regular Potatoes
Below is a comparison table between the two based on key nutritional values per 100g serving:
| Nutrient | Regular Potato | Sweet Potato |
| Calories | 92 kcal | 90 kcal |
| Protein | 2g | 2g |
| Fat | 0.15g | 0.15g |
| Carbohydrates | 21g | 21g |
| Fibre | 2.1g | 3.3g |
| Vitamin A | 0.1% DV | 107% DV |
| Vitamin B6 | 12% DV | 17% DV |
| Vitamin C | 14% DV | 22% DV |
| Potassium | 17% DV | 10% DV |
| Calcium | 1% DV | 3% DV |
| Magnesium | 6% DV | 6% DV |
Conclusion
Sweet potatoes can be a healthy and beneficial addition to a diabetic diet when consumed in moderation. The low glycaemic index, rich antioxidant profile and fibre content make sweet potatoes suitable for blood sugar management. It is essential to focus on portion control and cooking methods or preparations, which play a crucial role in ensuring their benefits. People with diabetes can opt for healthier cooking methods like boiling or baking to retain their nutritional value, while avoiding excessive sugar spikes. It is also important to balance sweet potatoes with other low-glycaemic index foods. Consulting a healthcare professional for personalised dietary advice is recommended to ensure balanced consumption. Mindfully including sweet potatoes in a diet can help in contributing to a healthier, diabetes-friendly lifestyle.
Consult Top Diabetologist
Consult Top Diabetologist
Dr. Liritha C
General Physician/ Internal Medicine Specialist
5 Years • MBBS, MD (GENERAL MEDICINE)
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Lakshmi Sanjitha Kakani
General Physician/ Internal Medicine Specialist
6 Years • MBBS, MD (General Medicine)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Lakshmi Sindhura Kakani
General Physician/ Internal Medicine Specialist
10 Years • MBBS, MD (General medicine)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Abhishtita Mudunuri
Diabetologist
11 Years • MBBS, DNB INTERNAL MEDICINE
Bengaluru
ABHISHTITA CLINIC, Bengaluru
Dr. Usha Gaddam
General Physician/ Internal Medicine Specialist
9 Years • MBBS, DNB (Internal Medicine)
Hyderabad
DR. USHA GADDAMS CLINIC, Hyderabad
