The root vegetable is higher in fiber than its tuberous cousin. Fiber cannot be digested by the human body, so it provides bulk without adding calories and helps you feel full for longer. “Sweet potatoes have many health benefits,” notes Sylvia White, RD, CDCES, a certified diabetes care and education specialist in private practice in Nashville. “They are anti-inflammatory and have antioxidants that help prevent diseases. This includes heart disease, the number one cause of death in people with diabetes.” Indeed, as the Centers for Disease Control and Prevention (CDC) notes, heart disease is the leading killer among all men and women in the United States. Sweet potatoes are also an excellent source of vitamin A. “This vitamin may help improve the function of our pancreatic beta cells,” says Lori Zanini, RD, CDCES, the creator of the free online training programs at For the Love of Diabetes, based in Manhattan Beach, California. Pancreatic beta cells produce, store, and release insulin, according to Diabetes.co.uk. When it comes to preparing sweet potatoes, you may want to opt for boiled when you can, suggests research published in the Journal of Nutrition and Metabolism. In the study, volunteers ate sweet potatoes that were roasted, baked, fried, or boiled. Boiled sweet potatoes have the lowest glycemic index value, meaning they won’t quickly spike your blood sugar. Baked and roasted sweet potatoes have the highest glycemic index values. RELATED: 10 Tips to Lower Blood Sugar Naturally Now go ahead and try these ideas for preparing sweet potatoes, from culinary dietitians around the country. Add sweet potatoes to a smoothie. “I add cooked sweet-potato pieces to a smoothie with ½ of a small banana for sweetness, yogurt for a boost of protein, and a sprinkle of cinnamon and ginger or pumpkin spice for an added aromatic flavor,” says Tracee Yablon Brenner, RDN, a certified holistic health counselor and the author of Simple Foods for Busy Families. Top it with nut butter and fruit. This is a go-to for Marisa Moore, RDN, a culinary dietitian in Atlanta. Just heat up half a baked sweet potato in the toaster oven or microwave, then add a dollop of peanut butter and a few sliced fresh grapes, she suggests. If you’re having this for breakfast, serve with a side of scrambled eggs for extra protein. RELATED: 7 Healthy, Protein-Packed Nut Butters Make sweet-potato toast. “I love cutting sweet potatoes into thin slices and toasting them to make sweet potato toast, says Abbey Sharp, RD, a culinary dietitian in Toronto. “You can then top them with any of your favorite healthy high-protein toppings.” Try cottage cheese, plain Greek yogurt, or eggs. RELATED: 10 of the Best Plant-Based Sources of Protein Eat a baked potato side. Flavor half a baked sweet potato with chipotle pepper for sweet and spicy flair, suggests Moore. Or roll baked sweet ’tater pieces in nuts and seeds. Try a mixture of chopped pecans, walnuts, hemp seeds, and cinnamon, suggests Yablon Brenner. Mash ’em. To cut down on added sugar, Yablon Brenner suggests mashing cooked sweet potatoes with diabetes-friendly seasonings like cinnamon and ginger. “The cinnamon brings out the sweetness in the sweet potatoes,” she says. “Mashed sweet potatoes are a delicious side, as well as a breakfast dish when combined with yogurt, nuts, or nut butter.” RELATED: The Next Generation of Food Sweeteners Create a sweet potato bowl. Cube half a cooked sweet potato, then add it to a bowl with black beans, ½ cup of cooked quinoa, and sautéed spinach, suggests Toby Amidor, RD, of New York City, the author of The Healthy Meal Prep Cookbook. Add ’em to soup. “Soups are nourishing, and sweet potatoes add a creamy texture and sweetness to soup,” says Yablon Brenner, whose favorite sweet potato soup is made with red lentils, carrots, onions, and a variety of spices and herbs.
