Diabetic Sweet Potatoes

5 from 2 votes

Diabetic Sweet Potatoes are a healthier option. They boost resistant starch, helping manage blood glucose levels for both diabetics and non-diabetics, while also supporting healthy gut bacteria.

Prep Time0

Cook Time25

Chill Time:12

Total Time25

Course: Side Dish

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 97kcal

Author: Nisha Melvani

Ingredients

3 medium sweet potatoes

Instructions

Clean: Place the sweet potatoes under cool running water. Use a vegetable brush or your hands to scrub the skin gently, removing any dirt or debris.
Cook: Place them in a large saucepan with water to cover by about 3 inches high. Bring the water to a simmer and cook the potatoes over low heat for about 25 minutes or until just cooked through. To check potatoes for doneness, insert a knife into one.
Drain the potatoes and set them aside to cool completely.
Chill: To maximize resistant starch formation, refrigerate cooked potatoes for at least 8 to 12 hours. This cooling period allows the starches to reconfigure, increasing the resistant starch content and making them more blood sugar-friendly. You can reheat the potatoes if desired without significantly reducing the resistant starch.
For reheating:
Oven: Preheat to 350°F (175°C). Place the potatoes directly on the oven rack or a baking sheet and heat for about 20-25 minutes, or until they are warmed through. Check occasionally to make sure they don’t dry out.
Microwave: Place them on a microwave-safe plate and use a wet paper towel to wrap the potato to retain moisture. Microwave on high for 3-5 minutes, flipping halfway through, until they are heated through. If the potato isn’t hot enough, continue microwaving in 30-second intervals until fully reheated.

Notes

See the blog post for how to use diabetic sweet potatoes in recipes.
Cooking time for sweet potatoes can vary depending on their size. Smaller sweet potatoes typically take 20-30 minutes to cook when baked or boiled, while larger ones may require 45 minutes to 1 hour or longer. For quicker cooking, choose smaller potatoes.
Do not overcook the sweet potatoes, as they can become mushy. The ends tend to cook faster since they are thinner, so check for doneness by piercing the thickest part with a fork. If it slides in easily, the sweet potatoes are ready. If not, continue cooking and check every few minutes until they are fully cooked.
Allow the sweet potatoes to cool completely at room temperature before refrigerating them. This helps prevent condensation from forming, which can make them soggy. Once cooled, store them in an airtight container before placing them in the refrigerator.
Smoothies: Peel, portion, and freeze cooked sweet potatoes and use them to make gut-healthy smoothies!

Nutrition