Sweet Potato (Without Skin, Cooked, Boiled) (100 G)

Reduce the portion of boiled, skinless sweet potato and pair it with a larger serving of non-starchy vegetables such as broccoli, spinach, cauliflower, green beans, or salad.

Eat protein first or alongside it—for example eggs, plain Greek yogurt, chicken, fish, tofu, tempeh, lentils, or chickpeas—to slow absorption and blunt the rise.

Add a source of unsaturated fat, such as avocado, nuts, seeds, or olive oil, while keeping the overall meal portion appropriate.

Avoid eating sweet potato by itself, especially when very hungry; include it as one component of a mixed meal rather than a snack.

Cook it, then chill it in the refrigerator and reheat gently or eat it cold in a salad; this can reduce the amount of rapidly absorbed starch for some people.

Take a 10–20 minute easy walk after the meal, if safe for you, and use your glucose readings to identify the portion size you tolerate best.