Healthy, Science-Backed Foods That Can Help With Diabetes

Don’t Worry About Sweet Potatoes

Sweet potatoes are unique because they can actually help improve symptoms in people with diabetes. Leah Kaufman, a registered dietitian, explains that sweet potatoes have a lower glycemic index (GI) compared to white potatoes. This means that eating a medium-sized sweet potato can help keep your blood sugar levels steady. Plus, they’re packed with beneficial nutrients like vitamin C, iron, and fiber that are good for managing diabetes.

However, the way you cook sweet potatoes can affect their GI. According to a 2011 study published in the Journal of Nutrition and Metabolism, boiling sweet potatoes results in the lowest GI. On the other hand, roasting sweet potatoes increases their GI more than any other cooking method, followed closely by frying.