I switched from rice as my staple carb to sweet potato and the difference has been amazing. Much better energy, I'm much more "regular", my skin looks better, less anxiety, no nasty bloat (didn't even realize this was happening), etc. I don't peel or cut. I just wash them with cold water. Bring a pot to a boil and set the timer to 35 (time depends on the size and how many) around 35 I'll poke one and if the utensil goes in easy, they're done! Such a great carb source. Relatively cheap too!
I tested this. Here’s my findings: 9:00 am Fasted 15hrs : 96 9:05 : ate half a sweet potato with one over hard egg and 4 tablespoons of ground beef 9:52 am: blood glucose at 92 10:00 am: ate exactly the same as my breakfast : ground beef, egg, half a sweet potato 11:17 : blood glucose at 98 The sweet potatoes I prepared are boiled for an hour and then cooled in my fridge over night. It works !!!
@@lacerav5818 I put them in the fridge at night and in the morning I eat them. I wouldn’t air fry them, I would just boil them. I wouldn’t steam them either … it seems that boiling is the only method that will give you the results you need.
Hello. I had sweet potato which was steamed for propaby an hour with green lentils and brown rice. No spike in blood sugar levels. Morning reading was 5.5
Greens are very good for a low sugar low carb diet, or so I hear. I love to put sweet potato along with my greens to make them sweeter. I have tried boiling them along with the greens and a little bacon with white onions and had no trouble with my sugar at all. I boiled the potatoes and greens together for about 38 minutes, added the sautéed bacon with the onions, and it was delicious!
I love sweet potato and eat a small one almost everyday. But I find boiling makes it too watery for my taste. I score the skin along the length about 6 times and microwave it in the skin for about 6-8 minutes (depending on size). The peel then comes off easily in segments and I mash it just with a bit of butter. Divine. I wear a glucose monitor on my arm and the sweet potato never spikes my sugar. It is amazing!
That's what I do too but I put a little water in the bowl and tie a plastic bag over the bowl and it kind of steams in the same time. 😊 Thanks for sharing.
I like to cook sweet potatoes in the microwave skin on until soft, mash with olive oil, garlick, Italian seasonings and grated cheese Don't know if causes a spike
Hey Doctor, I followed your instructions today by boiling the sweet potato. Prior to eating the boiled sweet potato my blood glucose was at 110. Ten minutes after eating my blood glucose was at 116. I thought I was not able to eat sweet potato again until I viewed your video. I was shocked to witness no outrageous blood sugar spike. This was good news today. Thanks for the information Doctor.
I cut my sweet potato in quarters, steam 8 min in the microwave. Let cool overnight in the refrigerator. In the morning breakfast is 2 scrambled eggs and a quarter sweet potato skin and all. So far I've lost 37 lbs! And the best part is I'm full until 4 pm, when I eat my last healthy type meal for the day. No snacking in-between and only water, teas and coffee
For everyone wondering, yes boiling the potato does lower than nutrients but it increases the beta-carotene and it also makes the remainder of the nutrients more absorbable. You're still winning by boiling. anyone that knows, when it comes to eating healthy you would want better absorption then higher nutrient counts... Be healthy my friends.
Hi, Doctor. I was afraid to eat sweet potato , after watch this video I learned how to keep eating what I really enjoy and keep satisfied for a long time. I boil and have with my coffee for breakfast and after 2 hours my glicose is 99 the highest.
Sweet potato is good for me I'm diabetic I boiled it for 30 minutes it doesen't spike my blood sugar. I'm always watching ur video watching from the Pilippines
I baked a sweet potato today and only ate only about a fourth of a medium sweet potato and my blood sugar went up to 223. I will definitely try the boiling process to see if it eliminates this complication.
I had no idea that how sweet potatoes are cooked makes a difference in blood sugar spikes. Although I love baked sweet potatoes, from now on, I will be boiling and mashing them instead. Thanks very much for this message. Diane
Yes and no. You want to slow boil it to the point where it’s softened and edible but if you get it over somewhere between 230 and 250° you’re going to break down the resistant starch molecule or melted. It’s a Crystaline structured molecule which allows slow digestion meaning that the potato can get to your lower intestine where it can feed the flora that nurtures the tissue in your lower intestine which is where most of your immune system tissue grows. It’s kind of like a probiotic, in fact it is a probiotic and that’s where all the benefit of it is. If you just throw it in hot boiling water you’re going to break down that structure you need to use a temperate or a lower temperature boil, you don’t really want the water boiling you want it almost boiling if you’re going to do it quick which is still going to break down a lot of those resistant starches. Non-resistant starches or what turn to sugar as soon as they hit your stomach acid, think of them as a long chain of sugar molecules and when that chain breaks up it becomes sugar and is off the charts on the glycemic index and boiling them and making mashed potatoes the traditional way is about the worst possible way to eat them and will register way above 90 probably around 95 on the glycemic index. It’s recommended that you boil them overtime which is basically soaking them in warm water and water is low as 120° until they become soft then you can butter or spice them or make them in the mashed potatoes or create the consistency you want but boiling them for 30 minutes in a high temperature will destroy those molecules and just create the worst possible kind of starch and will register about 95 on the glycemic index which is 15 to 20 points higher than white table sugar. So it’s not the time you boil it’s the temperature that you boil and it just takes a long time because if you put potatoes in 120° water for 15 minutes it’s not really going to do much, different types of sweet potatoes or yams even are going to take a different amount of time, it also depends on their size and how dry they are and how ripe they are. But basically cut them up into cubes or boil them whole but at a very low temperature as long as they need which if done correctly may be several hours. A sous vide is a great way to do this because you can control the temperatures very carefully and keep them consistent without going over. The higher you raise the temperature the more it’s going to break down those resistant starches and turn them into non-resistant sugary starches. The other thing about sweet potatoes if you don’t have to eat that much of them to get the nutritional value out of them, a half cup of sweet potatoes will provide all the nutrients and resistant starches you need to feed your flora. So it would be good to make a potato and split it up into smaller batches and have a little with a couple meals a day or just once a day for two or three or four days or however big the batch you cooked was. People on keto worry about the carbs of course and it is high carb but in those lower quantities and cooked in the Low temperature conditions it will be a much more resistant starch. You can also just cut them in the fry size and eat them raw and dip them into ranch or whatever kind of dip you choose. The type of sweet potato can vary greatly but generally the darker colors are going to be the most nutrient dense and have the most antioxidants. But if you boil them 250° for eight minutes or 30 minutes or an hour you’re going to turn it in the garbage starch that’s just going to turn to sugar and it’s going to be digested before it ever gets to your lower intestine and you’re going to get very little benefit out of it and it’s just going to be incredibly fattening and spike your insulin and blood sugar.
@@apeman171 Do your own research. There are tons of studies done with humans about the positive effects of boiling Sweet Potatoes to lower blood sugar spikes. He's obviously not a doctor and cut and paste everything he wrote. Lets see some links to the scientific studies that back up your cut and paste claims. And oh by the way, nothing like real, live people telling us it works. Lol
@@aishaluminsa6505 same premise. The resistant starches breakdown over a certain temperature. I would try and find some information on it. I wrote 230° but I was watching a video of someone doing it and preparing it and they said it was 160° so I’m not positive but the basic science behind it is at a certain temperature The crystalline structure breaks down and it becomes primarily a refined carb or starch which is basically just sugar and isn’t a resistant starch clear anymore. Some people say that if you chill it after cooking that it restores some of that structure but very little of it actually restores it makes a little difference in the absorption rate of the sugar as far as the glycemic index is spike but the glycemic load is still going to be very high and it will be digestible sugar and not resistant starch for the most part. For the health benefits just eat potato raw if you’re trying to make it taste better I don’t think steaming would work because steam is a higher temperature and I think the water probably helps soft in the vegetable when it’s cooked that long. Also I sense learned that sweet potato isn’t really a potato, russet potatoes and the more standard varieties are a different type of root vegetable and sweet potatoes are more a kin to like a carrot than a potato it’s just a name for them. This means they aren’t full of resistant starches so I’m not sure this would apply to a sweet potato the same way it would to a true potato.
I tried this, boiled sweet potato whole with skin on. Tested my blood after 5 minutes and it didn't go up. I tested it again after 15 minutes and it went up by 70 points. I'm going to try it again later with diced peel sweet potato. I'm also planning to try this with taro. After 5 hours, my sugar level drop to 115, that's about half. I also ate a light somewhat healthy dinner. I try it the 2nd time with 4 oz of sweet potato, this time I peel it and cut it to 3/4" cube. The before sugar reading was 137, after 1/2 hr it was 174 & after 1hr was 172. My sugar level didn't shoot up, the down side was it wasn't as sweet as before. It did help with my craving for starchy potatoes.
I've been cooking mine in the pressure cooker for 20 minutes. The effect on my blood sugar depends on the amount I eat and what I eat with it. I haven't gotten any huge spikes so far.
Thanks Doctor, since I was a Young Kid with Farmer's parents, we planted and cultivated all kinds of ASIAN SWEET POTATOES, and WE HAVE ALWAYS boiled potatoes on a POT about 36 minutes on the average and ate them that way. Still do it today in my late 60's. I eat them alone and sometimes with BUTTER or GEE. I love the BLUE / PURPLE JAPANESES Sweet Potatoes primarily for their rich anthocyanin health benefits.
Thank you Roderick for the comment. I appreciate it! Please feel free to share this content with more people for them to enjoy and learn. Also, please visit my Facebook page facebook.com/sugarmdsonline/ and join my Facebook group facebook.com/groups/sugarmds/ to interact with the community and visit our website Sugarmds.com for more free educational content and diabetic supplements that may interest you.
Trying boiling today. Yesterday, 12/2/2022 I ate a sweet potato for the first time. I liked it but the spike was noticeable. I will see how I like them boiled. I am a potato junkie. Thanks for the tip. I'll be back to post later.
I have tried with meshed sweet potatoes, boiled broccoli, boiled cabbage and boiled cauliflower for my daily diet plus coconut water for 5 days straight in a row. No other food intake besides the food that being mentioned. To my surprise, my sugar level went down from 18 to 5.8. My blood pressure improve from 170/70 to 139/69. ..what a relief.
@@morningwithgracie7870 I have heard that you can cook it, put in fridge for twenty four hours then reheat it. You can do that with potatoes but some say it works and not so much for others.
You can also cool it in the fridge after cooking and have it the next day. Same with rice, The cooking and cooling process makes the starch resistant and feeds the good gut bacteria. How do you guys feel about this idea?
I sometimes boil sweet potatoes 🍠 it’s very common in the Philippines where I’m originally from. Thank again Doc for the health tips .Take care from Canada.
Hey, Doc! Thanks for the info. Now, Sir, here's my question for you... what else do you know about that's similar to this, meaning, what other food preparation methods have you learned about that changes food so NO SPIKES occur, or the spikes are lessened?? I've long suspected something like this was possible. As one example, I've often wondered whether toasting bread might somehow change/lessen the carbs??
Toasting bread is better! GOOD FOR DIABETICS: People who have diabetes should eat toasted bread rather than plain bread. A study published in European Journal of Clinical Nutrition in May 2018, found that toasted bread has a lower glycemic index. The glycemic index estimates the effect of a food on your blood sugar level. Toasting bread also lowers the amount of fat in a toast. Though the fat in the bread will not be lowered significantly, it will definitely make a difference if you eat bread every day. Weight watchers should also choose toasted bread over raw bread.
@@Ms1Mina Doesn't toasting introduce more carcinogens into the body? Fermentation of most vegetables usually results in better absorption, not to mention the probiotica that would be gained from such fermentation.
@@solarintel1727 no, toasting does not add carcinogens. Charred food over an open flame is very bad for women but not toasting bread. I cringe when I think of how many burnt black meats I ate when I was young :(
Please help Doctor SugarMD. Whenever l have Ketogenic meal my blood sugars levels tend to go up. But when l do a If Intermittent Fasting it goes down and up like a roller coaster. Am not taking any meds. What can l do to get my insulin resistance more sensitive??
That makes sense. Fasting lowers insulin and insulin resistance. Fat increases it. They have done studies where they tested the spike of white bread and then they tested the spike of white bread plus oil or tuna fish or another fat or animal source and the blood sugar spike is double when the fat is added. The spike cuts lower if instead of a fat you add antioxidant rich fruits. Antioxidants lower blood sugar spikes. Beans and lentils tend to lower blood sugar spikes and so do nuts. But high fat increases insulin, insulin resistance and when you are on a high fat diet and eat a carb it spikes twice as high. There have been studies. Fasting doesn't cause the spike. It causes insulin to lower.
Hi...i used to steam my purple sweet potato because i dont want to waste its acynothanin which is good for body....then i will keep it overnite in the fridge,then either heat it or eat it again....the process is called starch resistance
Does cooking above water in an instapot work? I know it cooks faster so I tried them in Water for 13 min since things seem to cook at a little less than half the time. They came out a bit mushy, still edible
Hi doctor, after boiling sweet potatoes 30min. Can I still put them in airfry to make little crispy?? And overnight sweet potatoes will have higher GI ?? Please reply. Thanks
I bake a small sweet potato in a airfryer wrapped in aluminum foil for 50 minutes at 400 degrees. Let it sit for half and hour in the foil. A little butter salt and pepper and I'm good to go. Doesn't do a thing to my bloodsugar. If anything I always get a lower reading when I test my sugar first thing in the morning.
Thank you so much for the information I have been newly diagnosed last week I had a question will eating a coconut or drinking coconut water (from a young coconut) will that be a bad thing with type 2? My favorite thing to eat but now I don't know if i still can
The best way to know what you can eat or not eat is to get a blood sugar monitor. Check your before meals and after meals reading eg 1, 2, and 3 hour mark post meal values. 3 hour value is not necessary unless the 2 hour value remains very high. Soon you will know which foods to avoid and which ones are ok for you. What is ok for someone may not necessarily be ok for you. Hence, the need to self check. A lot of the nutritionists advice aren’t the best for diabetics. I hope this is helpful and I pray you are able to reverse your T2DM or at least stop it from causing any further damage. Best wishes.
@@elizabethsarpong3336 I'm aware of what the question is, my comment was to incourage her to check the carbohydrates in foods and consume as little as possible.
Try them raw. Don’t eat potatoes raw because they have swollen in them which is toxic but sweet potatoes are not even a potato they are part of the morning glory family and totally safe to eat raw
I've researched... yes, green are good - I freeze real green ones, then use them in grapefruit and frozen strawberries or blueberries and some heavy cream and ice and water if too thick... sometimes carrots but it changes the smoothie taste too much sometimes...
Hi Doctor, your post for type 2 not type 1 diabetes? Based on my experience, it's totally depend on the quantity eating. Controlling quantity eating is more important.
Boiled green bananas are the best! If you want to have delicious, a bit sweet but not too much, wait till the banana have just turned from green to yellow but not quite ripe. After you boil just-slightly yellow, OMG, it's so delicious!
Steaming is good. But I don't know if it spike blood sugar. And if you steam it longer like boiling longer as well is it the same? What about the nutrient?
I don't know how one would know if the sugar is spiking after steaming. I know I love steaming whole sweet potatoes for about 30 minutes and feel like it's the tastiest way.
He said Boil for 30 minutes am i missing something like maybe they did not understand? Dr. U were so nice to answer!by the way not saying person above did not watch im just wondering did they miss or not understand i just want to know im glad he let u know thou have a good day👍
𝐕𝐢𝐬𝐢𝐭 𝐒𝐮𝐠𝐚𝐫𝐦𝐝𝐬.𝐜𝐨𝐦 𝐨𝐫 𝐄𝐭𝐬𝐲.𝐜𝐨𝐦/𝐬𝐡𝐨𝐩/𝐬𝐮𝐠𝐚𝐫𝐦𝐝𝐬 (𝐟𝐨𝐫 𝐧𝐨𝐧-𝐔𝐒𝐀 𝐜𝐮𝐬𝐭𝐨𝐦𝐞𝐫𝐬) 𝐟𝐨𝐫 𝐚𝐮𝐭𝐡𝐞𝐧𝐭𝐢𝐜 𝐒𝐮𝐠𝐚𝐫𝐌𝐃 𝐝𝐢𝐚𝐛𝐞𝐭𝐢𝐜 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 𝐢𝐧𝐜𝐥𝐮𝐝𝐢𝐧𝐠 𝐚𝐝𝐯𝐚𝐧𝐜𝐞𝐝 𝐠𝐥𝐮𝐜𝐨𝐬𝐞 𝐬𝐮𝐩𝐩𝐨𝐫𝐭, 𝐧𝐞𝐮𝐫𝐨𝐩𝐚𝐭𝐡𝐲 𝐬𝐮𝐩𝐩𝐨𝐫𝐭, 𝐬𝐮𝐩𝐞𝐫 𝐛𝐞𝐫𝐛𝐞𝐫𝐢𝐧𝐞 𝐚𝐧𝐝 𝐦𝐨𝐫𝐞.
Can you bake it, then cool it in the fridge, will it still spike insulin?
All the utter doctors recommended eat sweet Pretoria every day and you saund negative Reuven north hollywood
Thanks for the great video. May I know if steaming sweet potatos for 30 mins bring the same effect as boiling in 30 mins?
Can't read this
I switched from rice as my staple carb to sweet potato and the difference has been amazing. Much better energy, I'm much more "regular", my skin looks better, less anxiety, no nasty bloat (didn't even realize this was happening), etc. I don't peel or cut. I just wash them with cold water. Bring a pot to a boil and set the timer to 35 (time depends on the size and how many) around 35 I'll poke one and if the utensil goes in easy, they're done! Such a great carb source. Relatively cheap too!
I tested this. Here’s my findings:
9:00 am Fasted 15hrs : 96
9:05 : ate half a sweet potato with one over hard egg and 4 tablespoons of ground beef
9:52 am: blood glucose at 92
10:00 am: ate exactly the same as my breakfast : ground beef, egg, half a sweet potato
11:17 : blood glucose at 98
The sweet potatoes I prepared are boiled for an hour and then cooled in my fridge over night.
It works !!!
Do you eat them directly after cooling them in the fridge can they be cooked in the air fryer would the result be the same
@@lacerav5818 I put them in the fridge at night and in the morning I eat them. I wouldn’t air fry them, I would just boil them. I wouldn’t steam them either … it seems that boiling is the only method that will give you the results you need.
That's great to hear. Check out this 7-day breakfast plan for diabetics too: th-cam.com/video/_p_LkeCTyPQ/w-d-xo.html
Please do you drain the water after boiling it?
Do you boil them with the skin still on???
Hello. I had sweet potato which was steamed for propaby an hour with green lentils and brown rice. No spike in blood sugar levels. Morning reading was 5.5
wow
How much did you eat
@@mirandaweaver2898 probably 2 cubes for sweetness
Really?
@@superdave292 how big were the cubes?
I just love how you respond to your viewers! Especially, when so many others just care about how many "Likes" and Subscribers they get. Thank you!
Greens are very good for a low sugar low carb diet, or so I hear. I love to put sweet potato along with my greens to make them sweeter. I have tried boiling them along with the greens and a little bacon with white onions and had no trouble with my sugar at all. I boiled the potatoes and greens together for about 38 minutes, added the sautéed bacon with the onions, and it was delicious!
That sounds absolutely delicious
I love sweet potato and eat a small one almost everyday. But I find boiling makes it too watery for my taste.
I score the skin along the length about 6 times and microwave it in the skin for about 6-8 minutes (depending on size). The peel then comes off easily in segments and I mash it just with a bit of butter. Divine.
I wear a glucose monitor on my arm and the sweet potato never spikes my sugar. It is amazing!
That's what I do too but I put a little water in the bowl and tie a plastic bag over the bowl and it kind of steams in the same time. 😊 Thanks for sharing.
Great to hear
I like to cook sweet potatoes in the microwave skin on until soft, mash with olive oil, garlick, Italian seasonings and grated cheese Don't know if causes a spike
@@obp6891 if you are not diabetic.. eat up 👍🏿
Hey Doctor, I followed your instructions today by boiling the sweet potato. Prior to eating the boiled sweet potato my blood glucose was at 110. Ten minutes after eating my blood glucose was at 116. I thought I was not able to eat sweet potato again until I viewed your video. I was shocked to witness no outrageous blood sugar spike. This was good news today. Thanks for the information Doctor.
Thought best to check after 1 to 2 hours?
I steam my sweet potato for 35-40 min on stovetop using a steamer basket. Leaves it sooo tender, can even eat it with the skin on.
@@aracelypadilla4658 will have to try that. Haven’t thought about preparing it that way.
Doesn’t boiling kill off more nutrients?
@@hnaf6279exactly it's at 1 hour before you check it
I cut my sweet potato in quarters, steam 8 min in the microwave. Let cool overnight in the refrigerator. In the morning breakfast is 2 scrambled eggs and a quarter sweet potato skin and all. So far I've lost 37 lbs! And the best part is I'm full until 4 pm, when I eat my last healthy type meal for the day. No snacking in-between and only water, teas and coffee
You can’t be serious
@@kevinwilson3337 Why do you say that?
@@mkaberli614 that’s not even 1000 cals
Is there any vitamins left in them after you boil them so long also would 1/8 tsp of cinnamon on it help counter the spike?
Thanks Doctor!
I’m eating sweet potato every day, from now on I will boil sweet potato at least 30 minutes.
You're welcome. Please share on social media. Help is appreciated to spread the word to more patients struggling with diabetes
For everyone wondering, yes boiling the potato does lower than nutrients but it increases the beta-carotene and it also makes the remainder of the nutrients more absorbable. You're still winning by boiling. anyone that knows, when it comes to eating healthy you would want better absorption then higher nutrient counts... Be healthy my friends.
Can microwaving potato’s ok?
I love sweet potatoes especially the purple ones not too sweet or soft after I boiled them for 30 - 35 mins!
Great tip! Thank you for watching.
I love purple potato.
Steamed potato , and Fried with a small amount of oil ,
Hi, Doctor. I was afraid to eat sweet potato , after watch this video I learned how to keep eating what I really enjoy and keep satisfied for a long time. I boil and have with my coffee for breakfast and after 2 hours my glicose is 99 the highest.
Thank you Dr Ergin for the very good info, sweet potato is my fav, ill do what you advice, more power! Fr. Philippine.
Instablaster.
Sweet potato is good for me I'm diabetic I boiled it for 30 minutes it doesen't spike my blood sugar. I'm always watching ur video watching from the Pilippines
I baked a sweet potato today and only ate only about a fourth of a medium sweet potato and my blood sugar went up to 223. I will definitely try the boiling process to see if it eliminates this complication.
Baking concentrates the carbohydrates has the opposite effect of boiling
Boiled sweet potatoes are my go to starch……… even with my afternoon tea!🙏🏽🙏🏽🙏🏽
So good! Thanks for sharing, Shirley. I appreciate you. Here are some potato alternatives for diabetics: th-cam.com/video/D5EzWBLX-SE/w-d-xo.html
Thank you doctor for sweet potatoes cooking method. I can't wait to try it and see my sugar level results.
I had no idea that how sweet potatoes are cooked makes a difference in blood sugar spikes. Although I love baked sweet potatoes, from now on, I will be boiling and mashing them instead. Thanks very much for this message. Diane
Thank you for sharing, God bless and keep safe always.
@@SugarMDs Hala !really?so sweet potato is good substitute to white rice???
@@SugarMDs can i just steam it instead of boiling ????
Yes and no. You want to slow boil it to the point where it’s softened and edible but if you get it over somewhere between 230 and 250° you’re going to break down the resistant starch molecule or melted. It’s a Crystaline structured molecule which allows slow digestion meaning that the potato can get to your lower intestine where it can feed the flora that nurtures the tissue in your lower intestine which is where most of your immune system tissue grows. It’s kind of like a probiotic, in fact it is a probiotic and that’s where all the benefit of it is. If you just throw it in hot boiling water you’re going to break down that structure you need to use a temperate or a lower temperature boil, you don’t really want the water boiling you want it almost boiling if you’re going to do it quick which is still going to break down a lot of those resistant starches. Non-resistant starches or what turn to sugar as soon as they hit your stomach acid, think of them as a long chain of sugar molecules and when that chain breaks up it becomes sugar and is off the charts on the glycemic index and boiling them and making mashed potatoes the traditional way is about the worst possible way to eat them and will register way above 90 probably around 95 on the glycemic index. It’s recommended that you boil them overtime which is basically soaking them in warm water and water is low as 120° until they become soft then you can butter or spice them or make them in the mashed potatoes or create the consistency you want but boiling them for 30 minutes in a high temperature will destroy those molecules and just create the worst possible kind of starch and will register about 95 on the glycemic index which is 15 to 20 points higher than white table sugar. So it’s not the time you boil it’s the temperature that you boil and it just takes a long time because if you put potatoes in 120° water for 15 minutes it’s not really going to do much, different types of sweet potatoes or yams even are going to take a different amount of time, it also depends on their size and how dry they are and how ripe they are. But basically cut them up into cubes or boil them whole but at a very low temperature as long as they need which if done correctly may be several hours. A sous vide is a great way to do this because you can control the temperatures very carefully and keep them consistent without going over. The higher you raise the temperature the more it’s going to break down those resistant starches and turn them into non-resistant sugary starches. The other thing about sweet potatoes if you don’t have to eat that much of them to get the nutritional value out of them, a half cup of sweet potatoes will provide all the nutrients and resistant starches you need to feed your flora. So it would be good to make a potato and split it up into smaller batches and have a little with a couple meals a day or just once a day for two or three or four days or however big the batch you cooked was. People on keto worry about the carbs of course and it is high carb but in those lower quantities and cooked in the Low temperature conditions it will be a much more resistant starch. You can also just cut them in the fry size and eat them raw and dip them into ranch or whatever kind of dip you choose. The type of sweet potato can vary greatly but generally the darker colors are going to be the most nutrient dense and have the most antioxidants. But if you boil them 250° for eight minutes or 30 minutes or an hour you’re going to turn it in the garbage starch that’s just going to turn to sugar and it’s going to be digested before it ever gets to your lower intestine and you’re going to get very little benefit out of it and it’s just going to be incredibly fattening and spike your insulin and blood sugar.
Thanks Shane. This is very educating, I am not sure why SugarMD would post this video that is so misleading. Your explanation is very scientific.
Insomniac?
@@apeman171 Do your own research. There are tons of studies done with humans about the positive effects of boiling Sweet Potatoes to lower blood sugar spikes. He's obviously not a doctor and cut and paste everything he wrote. Lets see some links to the scientific studies that back up your cut and paste claims. And oh by the way, nothing like real, live people telling us it works. Lol
How bout steaming.
@@aishaluminsa6505 same premise. The resistant starches breakdown over a certain temperature. I would try and find some information on it. I wrote 230° but I was watching a video of someone doing it and preparing it and they said it was 160° so I’m not positive but the basic science behind it is at a certain temperature The crystalline structure breaks down and it becomes primarily a refined carb or starch which is basically just sugar and isn’t a resistant starch clear anymore. Some people say that if you chill it after cooking that it restores some of that structure but very little of it actually restores it makes a little difference in the absorption rate of the sugar as far as the glycemic index is spike but the glycemic load is still going to be very high and it will be digestible sugar and not resistant starch for the most part. For the health benefits just eat potato raw if you’re trying to make it taste better I don’t think steaming would work because steam is a higher temperature and I think the water probably helps soft in the vegetable when it’s cooked that long. Also I sense learned that sweet potato isn’t really a potato, russet potatoes and the more standard varieties are a different type of root vegetable and sweet potatoes are more a kin to like a carrot than a potato it’s just a name for them. This means they aren’t full of resistant starches so I’m not sure this would apply to a sweet potato the same way it would to a true potato.
I tried this, boiled sweet potato whole with skin on. Tested my blood after 5 minutes and it didn't go up. I tested it again after 15 minutes and it went up by 70 points. I'm going to try it again later with diced peel sweet potato. I'm also planning to try this with taro.
After 5 hours, my sugar level drop to 115, that's about half. I also ate a light somewhat healthy dinner.
I try it the 2nd time with 4 oz of sweet potato, this time I peel it and cut it to 3/4" cube. The before sugar reading was 137, after 1/2 hr it was 174 & after 1hr was 172. My sugar level didn't shoot up, the down side was it wasn't as sweet as before. It did help with my craving for starchy potatoes.
Thank you for sharing.
Did you leave it in the refrigerator over night then reheat before eating?
@@SugarMDs do we need to peel it in cooking?
Thanks Dr. I always boil my sweet potato so I prefer it. now I know as a diabetic.... (30mm or more)
You're welcome.
I've been cooking mine in the pressure cooker for 20 minutes. The effect on my blood sugar depends on the amount I eat and what I eat with it. I haven't gotten any huge spikes so far.
Thanks Doctor, since I was a Young Kid with Farmer's parents, we planted and cultivated all kinds of ASIAN SWEET POTATOES, and WE HAVE ALWAYS boiled potatoes on a POT about 36 minutes on the average and ate them that way. Still do it today in my late 60's. I eat them alone and sometimes with BUTTER or GEE. I love the BLUE / PURPLE JAPANESES Sweet Potatoes primarily for their rich anthocyanin health benefits.
Thank you Roderick for the comment. I appreciate it! Please feel free to share this content with more people for them to enjoy and learn. Also, please visit my Facebook page facebook.com/sugarmdsonline/ and join my Facebook group facebook.com/groups/sugarmds/ to interact with the community and visit our website Sugarmds.com for more free educational content and diabetic supplements that may interest you.
Hi Doctor, what do you think of steaming the sweet potatoes vs. boiling them? They can get very very cooked that way.
I prefer to steam sweet potatoes too. Boiling removes too much nutrients
Thank you Doctor my patient love sweet potato so I will try that and see what happens tums up doc
Trying boiling today. Yesterday, 12/2/2022 I ate a sweet potato for the first time. I liked it but the spike was noticeable. I will see how I like them boiled. I am a potato junkie. Thanks for the tip. I'll be back to post later.
Thanks Dr Ergin!! 2 of the type 1 parent's in my group could really use this right now!
You're welcome. Please share and stay tune for more videos.
I have tried with meshed sweet potatoes, boiled broccoli, boiled cabbage and boiled cauliflower for my daily diet plus coconut water for 5 days straight in a row. No other food intake besides the food that being mentioned. To my surprise, my sugar level went down from 18 to 5.8. My blood pressure improve from 170/70 to 139/69. ..what a relief.
That's good to hear. Keep it up! You may want to check out these superfoods too: th-cam.com/video/hcG7pXoQNjA/w-d-xo.html
@@SugarMDs how about the white rice doc how to decrease the gi?
@@morningwithgracie7870 I have heard that you can cook it, put in fridge for twenty four hours then reheat it. You can do that with potatoes but some say it works and not so much for others.
You can also cool it in the fridge after cooking and have it the next day. Same with rice, The cooking and cooling process makes the starch resistant and feeds the good gut bacteria. How do you guys feel about this idea?
Rhank you so much. I will try
That good, I will try it too.
Wow! I've just been diagnosed with Diabetes and I Love Sweet Potatoes, I'm definitely going to try this! Thank you so much! Still learning!❤
I agree. I’ve been doing this method for a while now. I love sweet potato ❤️
Do you reheat again in the microwave or have it cold?
What about steaming the sweet potato for 50 minutes? What does that do to the glycemic index?
I sometimes boil sweet potatoes 🍠 it’s very common in the Philippines where I’m originally from. Thank again Doc for the health tips .Take care from Canada.
kamoting mintikan , lami para snaks .
Thats great , i love sweet potato, i will surely try this way and see whether my blucon gives a HI alert or remains quiet.
Hey, Doc! Thanks for the info. Now, Sir, here's my question for you... what else do you know about that's similar to this, meaning, what other food preparation methods have you learned about that changes food so NO SPIKES occur, or the spikes are lessened?? I've long suspected something like this was possible. As one example, I've often wondered whether toasting bread might somehow change/lessen the carbs??
Toasting bread is better!
GOOD FOR DIABETICS: People who have diabetes should eat toasted bread rather than plain bread. A study published in European Journal of Clinical Nutrition in May 2018, found that toasted bread has a lower glycemic index. The glycemic index estimates the effect of a food on your blood sugar level. Toasting bread also lowers the amount of fat in a toast. Though the fat in the bread will not be lowered significantly, it will definitely make a difference if you eat bread every day. Weight watchers should also choose toasted bread over raw bread.
@@Ms1Mina Doesn't toasting introduce more carcinogens into the body?
Fermentation of most vegetables usually results in better absorption, not to mention the probiotica that would be gained from such fermentation.
@@solarintel1727 no, toasting does not add carcinogens. Charred food over an open flame is very bad for women but not toasting bread. I cringe when I think of how many burnt black meats I ate when I was young :(
Please help Doctor SugarMD. Whenever l have Ketogenic meal my blood sugars levels tend to go up. But when l do a If Intermittent Fasting it goes down and up like a roller coaster. Am not taking any meds. What can l do to get my insulin resistance more sensitive??
That makes sense. Fasting lowers insulin and insulin resistance. Fat increases it. They have done studies where they tested the spike of white bread and then they tested the spike of white bread plus oil or tuna fish or another fat or animal source and the blood sugar spike is double when the fat is added. The spike cuts lower if instead of a fat you add antioxidant rich fruits. Antioxidants lower blood sugar spikes. Beans and lentils tend to lower blood sugar spikes and so do nuts. But high fat increases insulin, insulin resistance and when you are on a high fat diet and eat a carb it spikes twice as high. There have been studies. Fasting doesn't cause the spike. It causes insulin to lower.
Doctor what about pressure cooking usually I cook it in a pressure cooker?
Do you boil them whole for 30 mins with the skin still on?
Dr Ergin, Is this boiling a whole or a peeled sweet potato? 😎
I boil mine for 30 minutes and use smart heart butter and cinnamon and stevia tast delicious.
Sounds great!
Curious as to why put stevia in already sweet potato?
I would like to get one of your book about diabetes Thank you
The link is in the description. amzn.to/30DQNTK
You will like it. Please leave us a review on amazon when you got one.
Hi...i used to steam my purple sweet potato because i dont want to waste its acynothanin which is good for body....then i will keep it overnite in the fridge,then either heat it or eat it again....the process is called starch resistance
Thanks for sharing
Does cooking above water in an instapot work? I know it cooks faster so I tried them in Water for 13 min since things seem to cook at a little less than half the time. They came out a bit mushy, still edible
i just made a boiled sweet potato recipe on my channel, then came across this. great information.
Hope you enjoy
Thank you Doctor for this information God bless you
My pleasure
Thank you so much! How will high pressure steam cooking affect the blood sugar?
❤Any difference between boiling or air frying and refrigeration to lower the glycaemic index????
Does steaming produce the same results?
Moderation is key to everytng ameen,v informative doc,watch ur videos,brilliant,God Bless ameen
Darn it. I just baked 2 sweet potatoes. Saw this video late. But great info for next time. Thank you Dr Ergin.
You're welcome. There's always a next time.
Thanks for the tips.💕🤗
I'll try that thank you.
We have sweet potatoes on the BBQ, but what I'll try to do is boil them then place them on the BBQ.
You're welcome. Please share on social media. Help is appreciated to spread the word to more patients struggling with diabetes
Thank you Doctor. What about steaming?
Thank you I look forward to trying
will try this in a few weeks, its cold right now in Alaska. So not going to the store, will let you know
Thanks for information
Thankyou for informing us.
Always welcome. please share this video on social media to help others and know more about diabetes.
Hi doctor, after boiling sweet potatoes 30min. Can I still put them in airfry to make little crispy?? And overnight sweet potatoes will have higher GI ?? Please reply. Thanks
I bake a small sweet potato in a airfryer wrapped in aluminum foil for 50 minutes at 400 degrees. Let it sit for half and hour in the foil. A little butter salt and pepper and I'm good to go. Doesn't do a thing to my bloodsugar. If anything I always get a lower reading when I test my sugar first thing in the morning.
Thank you for sharing.
I microwave sweet potatoes for breakfast
Aluminum foil is bad for your brain.
aloha dr ergin, i love them ube sweet potatos, are they ok for us type 2 diabetics?
Thank you so much for the information I have been newly diagnosed last week I had a question will eating a coconut or drinking coconut water (from a young coconut) will that be a bad thing with type 2? My favorite thing to eat but now I don't know if i still can
Your best bet would be to cut out pretty much all carbohydrates and do intermittent fasting.
PS. Diabetes can be reversed.
The question is if can eat or drink young coconut water
The best way to know what you can eat or not eat is to get a blood sugar monitor. Check your before meals and after meals reading eg 1, 2, and 3 hour mark post meal values. 3 hour value is not necessary unless the 2 hour value remains very high.
Soon you will know which foods to avoid and which ones are ok for you. What is ok for someone may not necessarily be ok for you. Hence, the need to self check. A lot of the nutritionists advice aren’t the best for diabetics.
I hope this is helpful and I pray you are able to reverse your T2DM or at least stop it from causing any further damage. Best wishes.
@@elizabethsarpong3336 I'm aware of what the question is, my comment was to incourage her to check the carbohydrates in foods and consume as little as possible.
Will cooking a sweet potato in the pressure cooker work? Or is boiling the only way?
Oh I was eating sweet potatoes after gym when this appeared. So happy to hear the science. Thanks Doctor.
Try them raw. Don’t eat potatoes raw because they have swollen in them which is toxic but sweet potatoes are not even a potato they are part of the morning glory family and totally safe to eat raw
Cany i put it in the microwave?
Hi doc I heard green bananas is good to eat and does not spike blood sugar level. Do you have a video on this?
I've researched... yes, green are good - I freeze real green ones, then use them in grapefruit and frozen strawberries or blueberries and some heavy cream and ice and water if too thick... sometimes carrots but it changes the smoothie taste too much sometimes...
Wow that is exciting news at least we're in the game.
Thank you for watching, please share this video on social media to help others and know more about diabetes.
Thank you very much for this information Doc 🙏🏽
My pleasure! If you like this video, you may find this playlist helpful too:
th-cam.com/video/ckCwf_32YC4/w-d-xo.html
Great information
Glad you think so!
Hi Doctor, your post for type 2 not type 1 diabetes?
Based on my experience, it's totally depend on the quantity eating. Controlling quantity eating is more important.
Should the potato be boiled whole or peeled and cut up? Which is best?
Hi
Thanks for info
Will try
Welcome 😊
What about steaming them Dr.?
Great advise doctor
Thank you. If you like this video, you may find this playlist helpful too:
th-cam.com/video/ckCwf_32YC4/w-d-xo.html
So interesting. I love sweet potatoes. I will try this. Thank you Dr Ergin 💜
Hope you enjoy.
What about in a pressure cooker how long would you have to boil it because boiling in a pressure cooker is way faster than stove
Can you boil and then roast a little in the air fryer or oven to make crispier?
how about the insulin plants is that useful for u
Hi doc after boiling can you roast the sweet potato or do you have to eat it as a boiled potato? Thanks love all your videos
What if after boiling you let it cool, and then fry it will some butter?
Dr can I bowl for those 30 mnts or more the sweet potato with the skin ?
Thank you Dr E for this tip on boiling sweet potatoes, it works !!
Awesome!
In boiling for 30 mins or more, are we not going to lose its nutrients?
Boiling so long make the seeet potatoes lose the sweetness also. Does not taste good anymore, unless you boil with little water.
What about cooking it in pressure pot
I always do
How it will spike the blood sugar?
Boil with skin on or off?
What about leeching or soaking before roasting will that reduce glycemic index
Thank u Sir
Many blessings to u
You're most welcome. If you like this video, you may find this playlist helpful too:
th-cam.com/video/ckCwf_32YC4/w-d-xo.html
Love boiled green bananas too !
Boiled green bananas are the best! If you want to have delicious, a bit sweet but not too much, wait till the banana have just turned from green to yellow but not quite ripe. After you boil just-slightly yellow, OMG, it's so delicious!
Is it safe for a good idea to microwave a sweet potato to cook it?
is a microwaved sweet potato good for diabetics?
Me dc i had a blood sugar thanks this information that i ned to boil it wth in 30mins.
What about microwaving them?
Always watching Doc.
GOD BLESS
What if you boil for 40 minutes and then fry or roast? Do you still avoid the blood sugar spike?
Can bittermellon lower your blood sugar?
Thanx for Dat information, l love sweet potatoes, I normally boil, den fry a bit n put dem in da chutney, is Dat fine, Pls reply also tell me abt yams
Wonder if this works for regular potato?
Thank you so much again, Dr.
You're most welcome! Please share on social media. Help is appreciated to spread the word to more patients struggling with diabetes
Steaming is good. But I don't know if it spike blood sugar. And if you steam it longer like boiling longer as well is it the same? What about the nutrient?
Try it and find out
@@BareFootDuck how would you know if GI will go down?
I don't know how one would know if the sugar is spiking after steaming. I know I love steaming whole sweet potatoes for about 30 minutes and feel like it's the tastiest way.
Good morning Dr please I want to know exactly the best way to cook them, thank you
Boil at least 30mins
@@SugarMDs thanks Dr for your response
You should try the various methods and let him know what you discovered
He said Boil for 30 minutes am i missing something like maybe they did not understand? Dr. U were so nice to answer!by the way not saying person above did not watch im just wondering did they miss or not understand i just want to know im glad he let u know thou have a good day👍
I would wonder what about soaking them in water to get the bad stuff out and then cooking them ?