Sweet Potato Glycemic Index: Health Benefits

Brittany Barry

Published:

September 20, 2023

April 26, 2024

Green checkmark surrounded by green circle.

Science-based and reviewed

Example H2

Sweet potatoes often are associated with the holidays and Thanksgiving meals. These tubular vegetables are packed with vitamins and minerals and come in various sizes and colors. While sweet potatoes are high in carbohydrates, they generally have a low glycemic index. They can benefit those living with type 2 diabetes due to their high levels of magnesium and fiber.

This article will dive deeper into how sweet potatoes may impact blood sugar levels and the health benefits of including this vegetable in your diet.

Get more information about weight loss, glucose monitors, and living a healthier life

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Glycemic Index Table

There are several types of sweet potatoes, which all have varying glycemic index levels.

Purple sweet potato: This sweet potato’s color can be attributed to anthocyanins, packed with antioxidants. The glycemic index for this type of sweet potato is 77, which is considered high.¹
Orange sweet potato: This sweet potato variety is filled with beta-carotene and has a glycemic index of 44 when boiled.¹
Red sweet potato: This sweet potato has orange flesh and a red-copper skin color. The glycemic index of this variety is 84.¹

The cooking method of sweet potatoes also can change the glycemic index of the vegetable.

Boiling: This preparation method can alter the chemical composition of the sweet potato and prevent spikes in blood sugar levels by allowing the starches to be easily digested.³ ⁴ ⁵ The time spent boiling sweet potatoes also makes a difference. When boiled for 30 minutes, sweet potatoes have a glycemic index of 46, but when boiled for eight minutes, the glycemic index rises to 61.¹ ⁶
Roasted: The roasting process destroys resistant starch, giving the sweet potato a higher glycemic index. Sweet potatoes that are peeled and roasted have a glycemic index of 82, a high glycemic index rating.¹
Baked: Baked sweet potatoes also have a high glycemic index rating. Sweet potatoes that have been peeled and baked for 45 minutes have a glycemic index of 94, which is comparable to white rice and instant mashed potatoes.¹
Fried: Surprisingly, fried sweet potatoes have a slightly lower glycemic index than roasted or baked versions because they contain fat, which slows glucose absorption (sugar). Sweet potatoes that have been peeled and fried in vegetable oil have a glycemic index of 76, comparable to cake, doughnuts, and jelly beans.¹

The below glycemic index and glycemic load data is for 100 grams of boiled orange sweet potatoes:¹ ²

Glycemic Index

Serving Size

100g

Carbohydrate* per Serving (g)

17.3 g

GL per Serving

9.00

Nutritional Facts

Sweet potatoes contain vitamins A, C, and manganese. They are also rich in potassium, fiber, and zinc. Sweet potatoes, especially the orange and purple varieties, contain abundant antioxidants that protect the human body against free radicals, which can damage DNA and trigger inflammation.

The nutritional information below is for 100 g of raw orange sweet potatoes.²

Calories

79 kcal

Carbs

17.3 g

Protein

1.58 g

Fiber

4.44 g

Cholesterol

14.75 mg

Vitamins

A (393.13 µg), B12 (0.05 µg), B6 (0.16 mg), C (5.45 mg), D (4.14 IU), Potassium (486 mg), Phosphorus (37 mg), Calcium (22 mg), Magnesium (19.1 mg)

Sodium

152.81 mg

Total Fat

0.38 g

Health Benefits

Sweet potatoes are considered a superfood because of the numerous health benefits they are associated with. Let’s take a look at some of these below.

Aids in Gut Health

Sweet potatoes contain both soluble and insoluble fiber.⁷ The human body cannot digest these types of fiber, so they remain within the digestive tract and provide several gut-related benefits. Viscous fibers, a type of soluble fiber, absorb water and soften stool.⁸ Some soluble and insoluble fibers can be fermented by bacteria in your gut and create short-chain fatty acids that fuel the cells in the intestinal lining and keep this part of your body healthy.⁹ ¹⁰

Test-tube studies have found that purple sweet potatoes' antioxidants promote healthy gut bacteria growth, including Bifidobacterium and Lactobacillus species.¹¹ ¹² Increased amounts of gut bacteria are associated with stronger gut health and a lower risk of conditions like irritable bowel syndrome (IBS).¹³ ¹⁴

May Protect Against Cancer

Purple sweet potatoes contain anthocyanins, a group of antioxidants that have been shown to slow the growth of cancer cells in test-tube studies. The types of cancers observed in the studies included bladder, colon, stomach, and breast cancers.¹⁵ ¹⁶

Extracts of sweet potato peels have also been found to have anti-cancer properties in several test-tune and animal studies.¹⁷ ¹⁸ However, studies have not used human subjects to verify these findings.

Supports Healthy Vision

Orange sweet potatoes contain high levels of beta-carotene, with one cup of baked orange sweet potatoes providing more than twice the daily recommended levels of beta-carotene for the average adult.²

Beta carotene converts to vitamin A and forms light-detecting receptors in the human eye. Severe deficiencies of vitamin A can lead to xerophthalmia, a type of blindness. Eating foods rich in beta carotene, including sweet potatoes, may help prevent this condition.¹⁹

Studies have also found that anthocyanins in purple sweet potatoes can protect cells in the eye from damage, which can boost overall eye health.²⁰

May Improve Brain Function

One study found that anthocyanins in purple sweet potatoes could help protect the brain by reducing inflammation and preventing damage from free radicals.²¹ ²² Another study found that supplementing with purple sweet potato extract could reduce inflammation markers and improve spatial memory in mice.²³

Studies have not been performed with human participants, but as a general guideline, it has been shown that a diet rich in fruits, vegetables, and antioxidants is associated with a 13% lower risk of dementia.²⁴

Is Sweet Potato Good for Weight Loss?

Sweet potatoes may promote fullness and aid you in eating fewer calories, which can aid weight loss goals.²⁴ ²⁵ Uncooked sweet potatoes are 77% water and 13% fiber, which can allow you to feel satiated without consuming a lot of calories.²

One review that looked at 48 studies found that eating more fiber over one year was associated with sustained weight loss of at least 5% of the participant’s body weight.26 An eight-week study with 58 participants had similar findings.²⁷

If you want to incorporate sweet potatoes into your meals, here are some ideas to try:

Swap out tortilla chips for thinly sliced sweet potatoes. Optional: use an air fryer instead of a deep fryer.
Add sweet potatoes to a salad to any salad.
Add sweet potatoes to a breakfast bowl full of vegetables and eggs.

Is Sweet Potato Safe for People Living with Diabetes?

Sweet potatoes are high in fiber and, depending on the variety and cooking method can have a low glycemic index. This will result in smaller spikes in blood sugar levels, which can help those living with diabetes stay within an optimal blood sugar range.

It is important to be mindful of serving size and cooking methods if you live with diabetes. Aim to consume boiled or steamed sweet potatoes. Baking, roasting, or frying sweet potatoes causes an increase in the vegetable’s glycemic index, which can lead to severe and sudden spikes in blood sugar levels.

Get more information about weight loss, glucose monitors, and living a healthier life

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Allergies

Sweet potatoes are considered a low risk for food allergies.

Symptoms of a sweet potato allergy can include itchiness of the mouth, lips, or throat, swelling, and redness. In severe cases, allergic reactions can cause hives, difficulty breathing, and anaphylaxis. Please consult a healthcare professional if you suspect an allergy, sensitivity, or intolerance to sweet potatoes.

No items found.

FAQs

What is Glycemic Index?

The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels compared to a reference food, usually glucose. It ranks foods on a scale from 0 to 100, with higher values indicating a faster rise in blood sugar. The glycemic index (GI) scale is typically categorized as follows: Low GI [55 or less], Medium GI [56-69], High GI [70 or higher]. Foods with a high glycemic index digest rapidly and can cause dramatic fluctuations in blood glucose or glucose spikes.

What is Glycemic Load?

Glycemic load (GL) takes into account both the quality (glycemic index) and quantity (carbohydrate content) of carbohydrates in a specific serving of food. It is a measure of how much a particular food will raise blood sugar levels. GL is calculated by multiplying the glycemic index of a food by its carbohydrate content and dividing it by 100. It provides a more accurate representation of the overall impact of a food on blood sugar compared to the glycemic index alone.

Does Sweet Potato Spike Insulin?

No, sweet potatoes do not spike insulin levels. In fact, sweet potatoes have a low glycemic index, which means they are digested and absorbed slowly, leading to a gradual and steady increase in blood sugar levels. This makes them a good choice for people with diabetes or those trying to manage their blood sugar levels. Additionally, sweet potatoes are high in fiber, which can also help regulate blood sugar levels.

Is Sweet Potato Low Glycemic?

Yes, sweet potato is considered a low glycemic index food. It has a glycemic index of 44-94, depending on the cooking method and variety. This means it is less likely to cause a rapid increase in blood sugar levels.

Can People Living with Diabetes Eat Sweet Potato?

Yes, people living with diabetes can eat sweet potato in moderation as it has a low glycemic index and is a good source of fiber and nutrients. However, portion control and monitoring blood sugar levels is important.

References

The University of Sydney. (2023, May 1). Glycemic Index – Glycemic Index Research and GI News. https://glycemicindex.com/
USDA FoodData Central. (2022, October 28). Food Details - Sweet potatoes, orange flesh, without skin, raw. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346404/nutrients
Bahado-Singh, P. S., Riley, C. K., Wheatley, A. O., & Lowe, H. I. (2011). Relationship between Processing Method and the Glycemic Indices of Ten Sweet Potato (Ipomoea batatas) Cultivars Commonly Consumed in Jamaica. Journal of nutrition and metabolism, 2011, 584832. https://doi.org/10.1155/2011/584832
Adedayo, B. C., Adebayo, A. A., Nwanna, E. E., & Oboh, G. (2018). Effect of cooking on glycemic index, antioxidant activities, α-amylase, and α-glucosidase inhibitory properties of two rice varieties. Food science & nutrition, 6(8), 2301–2307. https://doi.org/10.1002/fsn3.806
Björck, I., Granfeldt, Y., Liljeberg, H., Tovar, J., & Asp, N. G. (1994). Food properties affecting the digestion and absorption of carbohydrates. The American journal of clinical nutrition, 59(3 Suppl), 699S–705S. https://doi.org/10.1093/ajcn/59.3.699S
Birt, D. F., Boylston, T., Hendrich, S., Jane, J. L., Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, G. J., Rowling, M., Schalinske, K., Scott, M. P., & Whitley, E. M. (2013). Resistant starch: promise for improving human health. Advances in nutrition (Bethesda, Md.), 4(6), 587–601. https://doi.org/10.3945/an.113.004325
Amagloh, F. C., Yada, B., Tumuhimbise, G. A., Amagloh, F. K., & Kaaya, A. N. (2021). The Potential of Sweetpotato as a Functional Food in Sub-Saharan Africa and Its Implications for Health: A Review. Molecules (Basel, Switzerland), 26(10), 2971. https://doi.org/10.3390/molecules26102971
McRorie, J. W., Jr, & McKeown, N. M. (2017). Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. Journal of the Academy of Nutrition and Dietetics, 117(2), 251–264. https://doi.org/10.1016/j.jand.2016.09.021
Holscher H. D. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut microbes, 8(2), 172–184. https://doi.org/10.1080/19490976.2017.1290756
Zeng, H., Lazarova, D. L., & Bordonaro, M. (2014). Mechanisms linking dietary fiber, gut microbiota and colon cancer prevention. World journal of gastrointestinal oncology, 6(2), 41–51. https://doi.org/10.4251/wjgo.v6.i2.41
McNabney, S. M., & Henagan, T. M. (2017). Short Chain Fatty Acids in the Colon and Peripheral Tissues: A Focus on Butyrate, Colon Cancer, Obesity and Insulin Resistance. Nutrients, 9(12), 1348. https://doi.org/10.3390/nu9121348
Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861–1870. https://doi.org/10.1016/j.jand.2015.09.003
Islam S. U. (2016). Clinical Uses of Probiotics. Medicine, 95(5), e2658. https://doi.org/10.1097/MD.0000000000002658
Distrutti, E., Monaldi, L., Ricci, P., & Fiorucci, S. (2016). Gut microbiota role in irritable bowel syndrome: New therapeutic strategies. World journal of gastroenterology, 22(7), 2219–2241. https://doi.org/10.3748/wjg.v22.i7.2219
Li, W. L., Yu, H. Y., Zhang, X. J., Ke, M., & Hong, T. (2018). Purple sweet potato anthocyanin exerts antitumor effect in bladder cancer. Oncology reports, 40(1), 73–82. https://doi.org/10.3892/or.2018.6421
Sugata, M., Lin, C. Y., & Shih, Y. C. (2015). Anti-Inflammatory and Anticancer Activities of Taiwanese Purple-Fleshed Sweet Potatoes (Ipomoea batatas L. Lam) Extracts. BioMed research international, 2015, 768093. https://doi.org/10.1155/2015/768093
Hsu, H. Y., & Chen, B. H. (2022). A Comparative Study on Inhibition of Breast Cancer Cells and Tumors in Mice by Carotenoid Extract and Nanoemulsion Prepared from Sweet Potato (Ipomoea batatas L.) Peel. Pharmaceutics, 14(5), 980. https://doi.org/10.3390/pharmaceutics14050980
Oluyori, A. P., Shaw, A. K., Olatunji, G. A., Rastogi, P., Meena, S., Datta, D., Arora, A., Reddy, S., & Puli, S. (2016). Sweet Potato Peels and Cancer Prevention. Nutrition and cancer, 68(8), 1330–1337. https://doi.org/10.1080/01635581.2016.1225107
Johra, F. T., Bepari, A. K., Bristy, A. T., & Reza, H. M. (2020). A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants (Basel, Switzerland), 9(11), 1046. https://doi.org/10.3390/antiox9111046
Chiu, M., Dillon, A., & Watson, S. (2016). Vitamin A deficiency and xerophthalmia in children of a developed country. Journal of paediatrics and child health, 52(7), 699–703. https://doi.org/10.1111/jpc.13243
Sun, M., Lu, X., Hao, L., Wu, T., Zhao, H., & Wang, C. (2015). The influences of purple sweet potato anthocyanin on the growth characteristics of human retinal pigment epithelial cells. Food & nutrition research, 59, 27830. https://doi.org/10.3402/fnr.v59.27830
Li, J., Shi, Z., & Mi, Y. (2018). Purple sweet potato color attenuates high fat-induced neuroinflammation in mouse brain by inhibiting MAPK and NF-κB activation. Molecular medicine reports, 17(3), 4823–4831. https://doi.org/10.3892/mmr.2018.8440
Widyastuti, K., Mahadewa, T. G. B., Suprapta, D. N., & Sudewi, A. A. R. (2022). Effect of providing purple sweet potato water extract on tumor necrosis factor-α levels, protein 53 expression, glial fibrillary acidic protein expression, brain-derived neurotrophic factor levels, and spatial working memory in rats with d-galactose induction. Dementia & neuropsychologia, 16(2), 228–236. https://doi.org/10.1590/1980-5764-DN-2021-0090
Cao, L., Tan, L., Wang, H. F., Jiang, T., Zhu, X. C., Lu, H., Tan, M. S., & Yu, J. T. (2016). Dietary Patterns and Risk of Dementia: a Systematic Review and Meta-Analysis of Cohort Studies. Molecular neurobiology, 53(9), 6144–6154. https://doi.org/10.1007/s12035-015-9516-4
Wen, S., Wang, C., Gong, M., & Zhou, L. (2019). An overview of energy and metabolic regulation. Science China. Life sciences, 62(6), 771–790. https://doi.org/10.1007/s11427-018-9371-4
Howell, S., & Kones, R. (2017). "Calories in, calories out" and macronutrient intake: the hope, hype, and science of calories. American journal of physiology. Endocrinology and metabolism, 313(5), E608–E612. https://doi.org/10.1152/ajpendo.00156.2017
Ramage, S., Farmer, A., Eccles, K. A., & McCargar, L. (2014). Healthy strategies for successful weight loss and weight maintenance: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 39(1), 1–20. https://doi.org/10.1139/apnm-2013-0026
Shih, C. K., Chen, C. M., Hsiao, T. J., Liu, C. W., & Li, S. C. (2019). White Sweet Potato as Meal Replacement for Overweight White-Collar Workers: A Randomized Controlled Trial. Nutrients, 11(1), 165. https://doi.org/10.3390/nu11010165

About the author

Brittany Barry is a national board-certified health coach and NASM-certified personal trainer based in South Carolina.

View Author Bio

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Sweet Potato Glycemic Index: Health Benefits

Table of contents

Glycemic Index Table

Glycemic Index

Serving Size

Carbohydrate* per Serving (g)

GL per Serving

Nutritional Facts

Calories

Carbs

Protein

Fiber

Cholesterol

Vitamins

Sodium

Total Fat

Learn More:

How to include grapes and stuff

Is Sweet Potato Good for Weight Loss?

Is Sweet Potato Safe for People Living with Diabetes?

Allergies

FAQs

What is Glycemic Index?

What is Glycemic Load?

Does Sweet Potato Spike Insulin?

Is Sweet Potato Low Glycemic?

Can People Living with Diabetes Eat Sweet Potato?

Learn More:

How to include grapes and stuff

Share this article:

Topics discussed in this article:

Tune into your body's signals

About the author

About the author

Get started with Signos

Foods

Rye Bread Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Red Rice Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Foxtail Millet Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Fish Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Rolled Oats Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Couscous Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Cheerios Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Almond Flour Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Wild Rice Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Stevia Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Rutabaga Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Peas Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Barley Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Corn Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Dates Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Turnip Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Rice Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits

Carrot Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits