Sweet potatos and there GI rating

PositivelyFlawed

So I have been trying to eat low GI rated carbs to help with a blood sugar issue I'm having and tonight's dinner put me into a post dinner "fog." So, wondering where I went wrong, I did some research and came to find that although sweet potatoes are in fact low GI when boiled at 46, there GI jumps to 94 when baked because of how the starch is affected by the two cooking methods.

This had never occurred to me and I wanted to touch base with the community here and see if this is something 1. accurate 2. known to be true with any other foods.

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Sarasmaintaining

Wow, I didn't know that! I eat a lot of baked sweet potatoes. I used to nuke them, but that's probably no better

PositivelyFlawed

MrM27 wrote: »

ellivort wrote: »

So I have been trying to eat low GI rated carbs to help with a blood sugar issue I'm having and tonight's dinner put me into a post dinner "fog." So, wondering where I went wrong, I did some research and came to find that although sweet potatoes are in fact low GI when boiled at 46, there GI jumps to 94 when baked because of how the starch is affected by the two cooking methods.

This had never occurred to me and I wanted to touch base with the community here and see if this is something 1. accurate 2. known to be true with any other foods.

Yes it's accurate what you saw about sweet potatoes. Also keep in mind that the GI scale is based on the sole ingestion of that single carb source by itself. Once you add protein or fat to the mix the GI rating of the carb changes.

http://www.diabetesselfmanagement.com/blog/glycemic-index-confusion/

http://naldc.nal.usda.gov/catalog/54010

Yes I know there is a lot going on in a meal, but figure the simplest thing is to try my best to choose low GI foods and pair it with fat and protein each meal

bluworld

Look more into Gycemix Load (portion size and digestibility). It's the further work on the Gylemix Index ( for ex: watermelon had a high GI, but such low g/sugar/serving its GL rating is low). Don't blame your fog on just the sweet potato. Caloric intake, fat consumption, hydration, and exercise all play a part in blood sugar.