![]() FriedĬompared with roasted or baked versions, fried sweet potatoes have a slightly lower glycemic index due to the presence of fat. This puts them on par with other high-GI foods, including white rice, baguettes, and instant mashed potatoes ( 14, 15, 16). 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 ). Sweet potatoes that have been peeled and roasted have a GI of 82, which is classified as high ( 9). ![]() The roasting and baking processes destroy resistant starch, giving roasted or baked sweet potatoes a much higher glycemic index ( 3). 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). 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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