Sweet Potato, Low Glycemic Index

I love sweet potatoes, and while they’re easy to find year-round, they’re perfect for the cold months of the year when you’re craving sweets and comfort foods. Like other root vegetables such as onions, carrots, and turnips, sweet potatoes turn soft and sweet when you cook them. They’re packed with healthy fiber, vitamin C, beta carotene, magnesium, potassium, and phytochemicals and are a filling addition to a healthy meal. Another great thing about sweet potatoes is they have a medium-low glycemic index, meaning the natural sugars in the potatoes break down slowly in your digestive system, releasing the sugars gradually so your blood sugar is stabilized. Sweet potatoes are therefore a great option for diabetics who have to carefully watch their blood glucose levels and insulin fluctuations. They are also very affordable.

Whole, natural foods that contain sugar generally have a lower glycemic index (GI) than  processed foods. Foods that are highly processed often spike blood sugar quickly. It’s not just a matter of how much sugar is in each food. It’s also very important to look at digestibility, level of processing, and the presence of other important nutrients such as protein and fiber. Choosing completely natural, whole foods is your best bet.

Here are a few healthy recipes with sweet potatoes, courtesy of the North Carolina Sweet Potato Commission. One with raw sweet potato and one with cooked. If you’re really watching your blood glucose levels, I encourage you to try the lettuce wraps recipe. Raw unpeeled sweet potatoes have a lower GI than cooked and contain the most potent levels of nutrients.

Curried Sweet Potato Apple Soup

(recipe by N.C. Sweet Potato Commission)

2 large North Carolina sweet potatoes (about 1 pound)

1 large tart apple such as fuji, honeycrisp or gala (about 8 ounces)

1 tablespoon olive oil

2 cups coarsely chopped onion (about 1 large)

2 to 3 teaspoons curry powder

1 can (14 ounces) vegetable broth (about 1-3/4 cups)

1-3/4 cups unsweetened apple juice

3/4 teaspoon salt

1 container (6 ounces) plan low-fat yogurt

3/4 cup croutons, optional

Pierce sweet potatoes and apple with fork tines; microwave on high until apple is very tender, about 6 to 7 minutes. Remove apple; set aside. Continue microwaving sweet potatoes on high until tender, about 4 to 5 minutes longer; set aside. Meanwhile, in large saucepan over medium heat, heat oil; add onion and curry powder; cook and stir until onion begins to brown, about 5 minutes. Add broth; bring to a boil, reduce heat to low; simmer 5 minutes. Transfer broth mixture to bowl of food processor. Halve sweet potatoes and apple; remove apple core; scoop potato and apple pulp from skin; add to processor; add salt; whirl until very smooth, gradually adding apple juice through processor feed tube. Transfer mixture to saucepan; bring to boil over medium heat. Before serving, whisk in yogurt; top with croutons, if desired.

Yield: 4 servings (about 5-1/4 cups)

Sweet Potato and Ginger Slaw in Lettuce Wraps

(recipe by N.C. Sweet Potato Commission)

1/4 cup vegetable oil

1/4 cup lime juice

1-1/2 tablespoons sugar (optional)

1-1/2 teaspoons grated fresh ginger or 1/2 teaspoon ground ginger

1/2 teaspoon salt

5-1/2 cups unpeeled coarsely grated North Carolina sweet potatoes (about 1-1/2 pounds)

1/2 cup toasted walnut pieces or unsalted peanuts

1/4 cup sliced scallions (green onions)

8 large lettuce leaves

In large bowl, whisk together oil, lime juice, sugar, ginger and salt. Stir in sweet potatoes, walnuts and scallions. On each lettuce leaf, spoon slaw mixture in center; fold sides over filling; roll to shape into a wrap.

Yield: about 4 cups slaw