Are Sweet Potatoes Good for Type 2 Diabetes?

Sweet potatoes are often delicious, filling, and increasingly popular as a healthier alternative to your average spud. But what if you have type 2 diabetes? If you have to watch your sugar intake, are sweet potatoes safe to eat? Can people with diabetes eat sweet potatoes, and if so, what’s the best variety to eat and the best way to prepare them to manage their glycemic impact?

Sweet Potatoes and Blood Sugar

Sweet potatoes can be part of a diet for people with type 2 diabetes, but portion size and preparation matter. They offer several positive qualities: they contain fiber, vitamins, and antioxidants that can support overall health. However, they are rich in carbohydrates and have a moderate glycemic load, especially when prepared in ways that increase their blood sugar impact, such as baking until very soft or adding sweet toppings. 

Pairing sweet potatoes with protein and healthy fats can help reduce blood sugar impact and improve post-meal glucose control.

For people looking to manage their blood sugar or reverse their type 2 diabetes diagnosis by following a low-carb diet, sweet potatoes typically aren’t a good choice. As a daily side to your favorite meals, you are generally better off choosing lower-carb alternatives like cauliflower, turnips, or yellow squash than reaching for a sweet potato. If you do eat sweet potatoes, though, you should try to keep the portion sizes small.

Which Type of Sweet Potato Is Best for Blood Sugar?

While all sweet potatoes are high in carbs, some varieties offer different qualities that may provide health benefits for people with diabetes who choose to include higher-carb foods in their diet.

• Purple sweet potatoes: Purple sweet potatoes get their color from anthocyanins—natural compounds with anti-inflammatory properties that may help support blood sugar management for people who choose to include carbohydrates in their diet.
• Orange sweet potatoes: Orange sweet potatoes are rich in fiber, beta-carotene, and antioxidants, all of which can potentially improve glucose metabolism for people who choose to include carbohydrates in their diet, depending on how they are prepared. 
• Japanese green sweet potatoes: There is some evidence that eating Japanese green sweet potatoes may help regulate blood sugar for people who choose to include carbohydrates in their diet.
• White sweet potatoes: One study found that white sweet potatoes actively improve insulin sensitivity in rats, although no comparison was made with other types of sweet potato, and it is unclear if these results are applicable to humans.

What’s the best way to prepare sweet potatoes for blood sugar?

• Boiled: Boiling is a preparation method that raises sweet potatoes' glycemic index less than many alternatives, making it a good choice for people with diabetes who choose to include carbohydrates in their diet.
• Steamed: Steaming also preserves much of sweet potatoes' low glycemic index, which helps blunt blood sugar response in people who choose to include carbohydrates in their diet,
• Microwaved: Microwaving a sweet potato can be a way to steam it, which is a good preparation option. Generally, microwaving does less damage to sweet potatoes' glycemic index than roasting.
• Cooling: Cooling sweet potatoes after cooking them helps the sweet potatoes develop resistant starch, which is not metabolized by the body the same way as regular starches, potentially reducing the blood sugar impact.
• Avoid Baking, Frying, and Mashing: Baking, frying, or mashing sweet potatoes significantly raises their glycemic index, potentially causing a spike in blood sugar.

Sweet Potatoes and Diabetes FAQs

Do sweet potatoes raise blood sugar?

Yes, sweet potatoes do raise blood sugar because they are a starchy carbohydrate, but their effect can vary depending on portion size, how they’re prepared, and an individual’s response to certain foods. Sweet potatoes contain fiber, which slows digestion and helps blunt rapid glucose spikes, especially when eaten with protein or fat. Cooking methods also matter—boiled or steamed sweet potatoes tend to have a lower glycemic impact than baked or mashed versions, which are digested more quickly.

Can a person with diabetes eat sweet potatoes every day?

We don’t recommend that people with diabetes eat sweet potatoes every day - they should be included sparingly due to their blood sugar impact. That said, if a person with diabetes chooses to have some high carb foods in their diet, including sweet potatoes as part of a meal that contains protein, healthy fat, and non-starchy vegetables can help minimize blood sugar spikes. Tolerance differs by individual, so monitoring blood glucose responses is important to determine whether sweet potatoes fit comfortably into someone’s routine.

How much sweet potato can a person with diabetes eat?

It depends on many factors, including your health goals. A portion of ½ cup cooked sweet potato provides 25-30 grams of carbohydrates. Remember, adjustments will be needed based on personal glucose targets, activity level, and overall daily carbohydrate intake.

What is the best way to cook sweet potatoes for diabetes?

Boiling or steaming sweet potatoes is generally the best approach because these methods produce a lower glycemic response than baking, roasting, or mashing. Leaving the skin on adds extra fiber, further slowing carbohydrate absorption. Avoiding added sugars and pairing sweet potatoes with lean protein and healthy fats—such as chicken, fish, eggs, or avocado—can also help promote steadier post-meal blood sugar levels.

The Takeaway

It's natural for those diagnosed with type 2 diabetes to be concerned about whether they can still enjoy the foods they love. It's a good thing that with the right precautions, sweet potatoes are still on the menu. However, if you're recently diagnosed with type 2 diabetes and want to find a diet that's healthy, satisfying, and can reverse your diabetes instead of manage it, choose Virta Health. With 1:1 virtual coaching and a supportive medical setting to help you design a lifestyle plan that works for you, Virta can help you stay healthy and feel like yourself. See if you’re eligible for Virta Health here.