Sweet Potato Casserole or Mashed: A Glycemic Index Guide

Sweet potato casserole or mashed sweet potato is a comforting side dish that appears frequently on dinner tables, especially during holiday seasons. But how does this delicious dish affect your blood sugar levels? Let’s dive into the glycemic index, glycemic load, and nutritional profile of sweet potato casserole.

Glycemic Index and Glycemic Load

Sweet potato casserole or mashed sweet potato has a glycemic index (GI) of 61, placing it in the medium GI range. Foods with a GI between 56-69 are considered medium glycemic index foods, meaning they cause a moderate rise in blood glucose levels.

The glycemic load (GL) is 9.03 per 100g serving. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a portion of food, providing a more accurate picture of how a food affects blood sugar levels. A GL under 10 is considered low.

Nutritional Profile per 100g Serving

• Calories: 99 kcal
• Protein: 1.89g
• Fat: 2.56g
• Carbohydrates: 17.2g
• Fiber: 2.4g
• Sugar: 8.05g
• Net Carbs: 14.8g

Health Benefits and Considerations

Sweet potato casserole or mashed sweet potato offers several nutritional benefits despite its medium glycemic index:

• Rich in vitamins and minerals, particularly vitamin A
• Contains dietary fiber (2.4g per 100g), which helps slow digestion
• Provides complex carbohydrates for energy
• Lower in calories compared to traditional potato dishes

Who Should Be Cautious?

While sweet potato casserole has a moderate GI and a low GL, individuals with the following conditions should be mindful of portion sizes:

• Diabetes (type 1 or type 2)
• Insulin resistance
• Those following a low-carb diet
• People monitoring their blood sugar levels

Tips for Lowering the Glycemic Impact

• Add healthy fats like olive oil or nuts to lower the overall glycemic impact
• Include protein sources alongside your sweet potato dish
• Increase the fiber content by leaving the skin on when possible
• Be mindful of added sugars in casserole recipes
• Control portion sizes to manage carbohydrate intake

Bottom Line

Sweet potato casserole or mashed sweet potato has a medium glycemic index but a relatively low glycemic load, making it a reasonable choice for most people when consumed in appropriate portions. With 99 calories per 100g serving and beneficial nutrients, it can be part of a balanced diet. For those monitoring blood sugar levels, being mindful of portion size and pairing with protein or healthy fats can help mitigate any potential blood sugar spikes.

Remember that traditional sweet potato casserole recipes often contain added sugars and fats that may increase the caloric content and glycemic impact beyond what’s listed here. Consider preparing homemade versions where you can control the ingredients for a healthier option.