Don’t let the word “sweet” fool you into thinking that these root vegetables are high in sugar, or that they’re forbidden for people with diabetes. Sweet potatoes are extremely nutrient-rich and often ranked as one of the healthiest foods.

Sweet potatoes, a part of man’s diet since prehistoric times, are thought to have originally grown in Peruvian caves. Christopher Columbus first brought sweet potatoes to Europe in 1492; after that, Spanish explorers carried them to the Philippines, Africa, India, Indonesia, and South Asia. Around the same time, sweet potatoes were first cultivated in North America.

There are more than 400 different varieties of sweet potatoes, with varying colors and shapes. When selecting sweet potatoes, choose ones that are firm and free of cracks, bruises, or soft spots. After you buy them, brush off any dirt but don’t wash them; keep them in a cool, dark spot for up to 10 days. (Don’t refrigerate sweet potatoes because they can develop an off flavor.)

Sweet potatoes are great for people with diabetes; they’re rich in nutrients including fiber, potassium, and magnesium, and in antioxidants such as beta-carotene and vitamin C. One medium sweet potato (with the skin) has four times the recommended daily amount for beta-carotene (vitamin A). This vitamin promotes eye health and protects against skin disorders and certain cancers. Both beta-carotene and vitamin C act as anti-inflammatory agents, improving conditions such as asthma, osteoarthritis, and rheumatoid arthritis. The high potassium content in sweet potatoes helps to maintain normal blood pressure.

Sweet potatoes rank low- to medium-low on the glycemic index, which means they produce a relatively small fluctuation in blood glucose and insulin levels. One medium sweet potato has about 100 calories, 2 grams of protein, 24 grams of carbohydrate, 4 grams of fiber, and 41 grams of sodium. They’re also fat- and cholesterol-free.

You shouldn’t limit sweet potatoes to Thanksgiving. They’re the perfect side dish with a lean piece of meat or fish. They can also be sliced and baked with a drizzle of olive oil and served as fries. For a sweet treat, purée cooked sweet potatoes and add sugar-free syrup and cinnamon. Or, for a lighter version of a classic holiday recipe, try our recipe for Candied Sweet Potatoes.

Candied Sweet Potatoes

*This recipe was tested using sucralose-based sugar substitute.
Place potatoes in large saucepan. Sprinkle with sugar substitute. Add water, margarine, vanilla and nutmeg. Bring to a boil. Reduce heat; cook, covered, 20 to 25 minutes or until potatoes are tender and cooking liquid becomes syrupy.
Makes 6 servings (about 1/2 cup per serving)

Nutritions per Serving:
Calories 183, Total Fat 10g,
Saturated Fat 1g, Protein 2g,
Carbohydrate 21g, Cholesterol 35mg, Dietary Fiber <1g, Sodium 129mg

Dietary Exchanges:
2 Fat, 1 1/2 Starch