Sweet Potato, Candied: A Sweet Treat with Moderate Glycemic Impact
Sweet potatoes are beloved for their natural sweetness and nutritional value, but when transformed into candied sweet potatoes, their glycemic properties change significantly. Let’s explore this delicious holiday favorite and understand how it affects your blood sugar levels.
Glycemic Information
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Candied sweet potatoes have a Glycemic Index (GI) of 63.1, placing them in the medium GI range. Foods with a GI between 56-69 cause a moderate rise in blood sugar levels.
With a Glycemic Load (GL) of 22.4, candied sweet potatoes have a substantial impact on blood glucose. Generally, a GL above 20 is considered high, meaning this dish can significantly affect blood sugar levels when consumed in the typical serving size.
Nutritional Breakdown (per 100g serving)
- Calories: 187
- Protein: 1.18g
- Fat: 3.48g
- Carbohydrates: 37.7g
- Fiber: 2.2g
- Sugar: 29.4g
- Net Carbs: 35.5g
Understanding the High Sugar Content
The substantial sugar content (29.4g per 100g serving) in candied sweet potatoes comes from both the natural sugars in the sweet potatoes and the added sweeteners used in the candying process. This high sugar content contributes to the elevated glycemic load of this dish.
Who Should Be Cautious?
- People with diabetes
- Those monitoring blood sugar levels
- Individuals following low-carb or ketogenic diets
- People with insulin resistance
Healthier Alternatives
If you enjoy sweet potatoes but want a lower glycemic impact, consider:
- Baked or boiled sweet potatoes without added sugars
- Using cinnamon instead of sugar for flavor
- Creating a lower-sugar version with natural sweeteners like monk fruit
- Balancing your meal by pairing a smaller portion with protein and healthy fats
Bottom Line
Candied sweet potatoes are a delicious treat but should be considered an occasional indulgence rather than a dietary staple for those concerned about blood sugar management. Their medium GI but high GL means that portion control is especially important when enjoying this sweet side dish.
When incorporated thoughtfully into a balanced diet, candied sweet potatoes can be part of a healthy eating plan, particularly for those without blood sugar concerns who are looking to enjoy traditional holiday foods in moderation.