How to Cook Sweet Potatoes WITHOUT Causing Blood Sugar! 

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.

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.

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

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!

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 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!

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 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!

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 !!!

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

I love sweet potatoes especially the purple ones not too sweet or soft after I boiled them for 30 - 35 mins!

Thanks Doctor! I’m eating sweet potato every day, from now on I will boil sweet potato at least 30 minutes.

Thank you Dr Ergin for the very good info, sweet potato is my fav, ill do what you advice, more power! Fr. Philippine.

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?

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.

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 doctor for sweet potatoes cooking method. I can't wait to try it and see my sugar level results.

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.

If you boil them for that long does it diminish any of the nutritional value?

Boiled sweet potatoes are my go to starch……… even with my afternoon tea!🙏🏽🙏🏽🙏🏽

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

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.

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.

Thanks Dr. I always boil my sweet potato so I prefer it. now I know as a diabetic.... (30mm or more)

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.

Thank you Dr E for this tip on boiling sweet potatoes, it works !!

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.

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.

Wow that is exciting news at least we're in the game.

Thanks Dr Ergin!! 2 of the type 1 parent's in my group could really use this right now!

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

Hi Doctor, what do you think of steaming the sweet potatoes vs. boiling them? They can get very very cooked that way.

I boil mine for 30 minutes and use smart heart butter and cinnamon and stevia tast delicious.

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.

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??

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

Darn it. I just baked 2 sweet potatoes. Saw this video late. But great info for next time. Thank you Dr Ergin.

Thank you Doctor for this information God bless you

I would like to get one of your book about diabetes Thank you

Oh I was eating sweet potatoes after gym when this appeared. So happy to hear the science. Thanks Doctor.

Dr Ergin, Is this boiling a whole or a peeled sweet potato? 😎

Thats great , i love sweet potato, i will surely try this way and see whether my blucon gives a HI alert or remains quiet.

i just made a boiled sweet potato recipe on my channel, then came across this. great information.

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.

Thankyou for informing us.

So interesting. I love sweet potatoes. I will try this. Thank you Dr Ergin 💜

Thank you very much for this information Doc 🙏🏽

Love boiled green bananas too !

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.

Thank you I look forward to trying

What about steaming the sweet potato for 50 minutes? What does that do to the glycemic index?

I have always eaten my sweet potatoes boiled for 30-45min and eat it with glass of pasture fed cow milk.i just liked it that way.i didnt know it can be fried or baked.well I have never checked sugar spikes

I have always eaten my sweet potatoes baked in the oven, in the skin. They cook at least an hour. Is his good or bad?

Great advise doctor

Always watching Doc. GOD BLESS

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?

Should the potato be boiled whole or peeled and cut up? Which is best?

Good news Sir, I will definitely try

will try this in a few weeks, its cold right now in Alaska. So not going to the store, will let you know

❤Any difference between boiling or air frying and refrigeration to lower the glycaemic index????

Thank you so much again, Dr.

Thank you so much! How will high pressure steam cooking affect the blood sugar?

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

Thnks doc i like your topic. I'm boiling sweet potatoes always

Do you boil them whole for 30 mins with the skin still on?

When I consum sweet potato on , festival of pongal January 14 th , it was very surprise for me. I was suffered from covid 19 Month of 0ctober .. when I consumed sweet potato after boiling with solt.I feel happy in my chest..I feel free breathing ...

𝐁𝐮𝐲 𝐒𝐮𝐠𝐚𝐫𝐌𝐃 𝐍𝐞𝐮𝐫𝐨𝐩𝐚𝐭𝐡𝐲 𝐒𝐮𝐩𝐩𝐨𝐫𝐭, 𝐃𝐈𝐀𝐕𝐈𝐓𝐀𝐌𝐈𝐍, 𝐖𝐄𝐈𝐆𝐇𝐓 𝐋𝐎𝐒𝐒 𝐅𝐎𝐑𝐌𝐔𝐋𝐀-𝐅𝐀𝐓 𝐁𝐔𝐑𝐍𝐄𝐑 𝐡𝐭𝐭𝐩𝐬://𝐬𝐮𝐠𝐚𝐫𝐦𝐝𝐬.𝐜𝐨𝐦 𝐁𝐔𝐘 𝐃𝐫. 𝐄𝐫𝐠𝐢𝐧'𝐬 𝐓𝐡𝐞 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐃𝐢𝐚𝐛𝐞𝐭𝐞𝐬 𝐁𝐨𝐨𝐤- Discounted 50 percent for the new year- offer ends at the end of January! sugarmds.com/product/the-ultimate-diabetes-book-hardcover/

Thanks for the tips.💕🤗

I eat the sweet potato like a bake potato. Eat it with a Turkey patty and avocado. My sugar is usually 90-100. I don’t see spikes when I eat that way.

I sauté sweet potatoes in olive oil with jalapeños.

I boil my sweet potatoes and mash them and it doesn't spike my blood sugar level

I steam them and I put very little Parmesan cheese but actually I really don't need them because they are sweet and not over done with sweetness

Thank u Sir Many blessings to u

Nice

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

Thanks so much doc,God bless you.

Good news for me Dr. Thank you.

Doctor what about pressure cooking usually I cook it in a pressure cooker?

Thanks for sharing this useful information with us, so excited, JZK

Hi doc I heard green bananas is good to eat and does not spike blood sugar level. Do you have a video on this?

Will cooking a sweet potato in the pressure cooker work? Or is boiling the only way?

It’s very good in soups

Thanks Dr. I normally steam the sweet potatoes instead of putting them in water to boil. How would this affect the GI?

Thank you Doctor. What about steaming?

Great information

Thanks for information

I would wonder what about soaking them in water to get the bad stuff out and then cooking them ?

Thank you Dr Ahmet, for the info about oat meal(5 mn) cook.

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??

Good morning Dr please I want to know exactly the best way to cook them, thank you

Love sweet potatoes. Thank you.

Cany i put it in the microwave?

I hear this other doctor saying that sweet potatoes does no spiked sugars levels because they're carbohidrates resistance

I have been steaming them but my blood sugar spikes more than rice or cassava! Let me try the boiling method. Thanks!

OK, I will stop microwaving sweet potatoes!! Thank you!

What about cooking it in pressure pot I always do How it will spike the blood sugar?

What if you boil for 40 minutes and then fry or roast? Do you still avoid the blood sugar spike?

Won't boiling for 30 minutes leave you with just a nutritionless orange mash?