4 smart additions to make Sweet Potatoes diabetic-friendly

Sweet potatoes are a nutritious, naturally sweet root vegetable. They are rich in fiber, vitamins, minerals, and antioxidants. Per 100 g, this root vegetable offers 86 calories and 3 g of fiber and is also rich in vitamins C and B6, potassium, and manganese, making it a healthy choice for people with diabetes. They have a lower glycemic index than white potatoes (especially when boiled), making them suitable for diabetics when consumed in moderation. According to a study, it has been found that a compound called Ipomoea batatas in sweet potatoes is effective in the treatment of type 2 diabetes. This piece of information talks about 4 other ingredients to combine with sweet potatoes and their benefits.

Cinnamon is said to help improve insulin sensitivity and reduce blood sugar spikes. According to the National Library of Medicine, a meta-analysis involving type 2 diabetics and pre-diabetics found cinnamon significantly reduced fasting blood glucose by ~0.545 mmol/L (~9.8 mg/dL) and lowered HOMA-IR, indicating improved insulin sensitivity.
How to add: One can sprinkle cinnamon on roasted or mashed sweet potatoes for a warm, sweet flavor without sugar.

Chickpeas are said to be high in plant-based protein and fiber, which slows digestion. According to the National Library of Medicine, single meals with chickpeas help reduce blood glucose by ~29–36% over 60–120 minutes compared to bread, and also decrease appetite and energy intake at the next meal. They also significantly lower postprandial blood glucose compared to high-GI foods like wheat and potatoes.
How to add: They together make for a filling salad. One can mix roasted sweet potatoes with chickpeas for a hearty salad or bowl. They are packed with soluble and insoluble fiber, chickpeas support gut health, improve bowel movements, and help prevent constipation.

According to experts, it adds protein and probiotics, and they both are great for blood sugar control and gut health. According to a study by the National Library of Medicine involving 64 type 2 diabetics, 300 g/day of probiotic yogurt over 6 weeks led to lower fasting blood glucose, reduced HbA1c, and boosted antioxidant enzyme activity.
How to add: One can mix roasted sweet potato along with Greek yogurt to make a filling side dish. They can also be served as fries and dip with seasoning.

They are known to offer healthy fats and fiber, which can help slow down glucose absorption. A study by the National Library of Medicine states that a large meta-analysis of 40 RCTs (2,832 participants) found that consuming tree nuts or peanuts significantly lowered fasting insulin and HOMA‑IR, indicating better insulin sensitivity.

How to add: You can easily sprinkle roasted nuts and seeds over mashed sweet potatoes or mix them into cutlets or patties for added texture and crunch.

DISCLAIMER: This article is based on information from the public domain and/or the studies we refer to. Always consult your health practitioner before starting any routine.