Do you have plans to add sweet potatoes to your daily diet? How sure are you that they are safe, especially if you have diabetes? If managing your blood sugar levels seems challenging, this might be the right time to rethink the safety of sweet potatoes.

One of the most nutritious vegetables is sweet potatoes. They contain different nutrients necessary for the body to operate effectively. These nutrients help the overall health to maintain its balance. Sweet potatoes contain the following nutrients:

  • Fiber
  • Protein
  • Vitamin A
  • Calcium
  • Iron
  • Carbohydrates
  • Phosphorus
  • Potassium
  • Vitamin C
  • Zinc
  • Vitamin B-6
  • Vitamin K
  • Folate
  • Magnesium

Sweet potatoes also contain antioxidants and minerals that protect your body from diseases. These nutrients make sweet potatoes a good option for your diet.

Despite the availability of the nutrients mentioned above, sweet potatoes are highly starchy. They are also high in terms of carbohydrates content. Do these factors make sweet potatoes harmful?

A sweet potatoes’ glycemic index is 54. This score falls under the low glycemic index category. This score indicates that sweet potato does not necessarily affect your blood glucose.

Meanwhile, the glycemic load of a sweet potato is 11.3. Compared to other starchy foods, this score is low. Although high in carbohydrates, sweet potatoes are still safe to consume in moderation.

Two of the highest nutrients in sweet potato are magnesium and fiber. These are highly beneficial if you have type 2 diabetes. They help reduce insulin resistance and aid the body in stabilizing its blood glucose level.

What are sweet potato varieties can you enjoy?

  • Purple Sweet Potatoes – These varieties of sweet potatoes appear purple or lavender because of anthocyanins. They are sweet and savory. The presence of anthocyanins helps improve vision, reduces susceptibility to different health complications, and treats high blood sugar levels.
  • Japanese Sweet Potatoes – These varieties contain Caiapo, a compound that stabilizes blood glucose levels. It also functions by lowering insulin resistance.
  • Orange Sweet Potatoes – Among the different varieties of sweet potatoes, orange sweet potatoes are the most common. They have a rich amount of fiber, which helps manage blood sugar levels.


Sweet potatoes are a suitable replacement for white potatoes. However, it would be best if you would consume them in moderation. Remember, those sweet potatoes are still starchy. It can still contribute to your diabetes if you overeat them. Furthermore, it is still essential to talk with your healthcare professional to ensure the safety of sweet potatoes as a part of your diet.