Do Yams and Sweet Potatoes Spike Blood Sugar?
Both yams and sweet potatoes have the potential to increase your blood sugar levels in the short term, due to their carbohydrate content. If you have diabetes and track your blood sugar after every meal, it’s possible that you’ll need to take insulin or to plan a walk or exercise session after eating to keep your glucose levels in range, according to DiaTribe.
Nevertheless, most nutrition sources believe that complex carbohydrates like these are overall very healthy for people who are concerned about their blood sugar. Both varieties have relatively little sugar and are good sources of fiber, which is good for long-term health, according to the Centers for Disease Control and Prevention.
When eating starchy ingredients, it’s important to keep your portion sizes in mind, too. “Too much of any type of carbohydrate can lead to unwanted blood sugar spikes,” says Blake Metcalf, RD, a registered dietitian and an assistant professor at the Arkansas Colleges of Health Education.
Carbohydrates like sweet potatoes and yams should take up only about a quarter of your plate, according to the Diabetes Plate promoted by the ADA. Most of your plate should be devoted to non-starchy vegetables like lettuce or broccoli.
How you prepare these starchy vegetables also makes a difference when it comes to watching your blood sugar. If you’re cooking sweet potatoes in a casserole with added sugars, syrup and marshmallows, for example, you’re adding a lot of extra sugar, which makes your recipe considerably less diabetes-friendly.
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