Experts say you should eat more sweet potatoes to regulate blood sugar |

Sweet potatoes have long been part of traditional diets across the world, but they are now drawing attention for something beyond taste and comfort. Researchers are finding that this humble root vegetable may play a key role in managing blood sugar levels. Unlike other starchy foods, sweet potatoes release sugar slowly into the bloodstream, helping to prevent spikes and crashes. With diabetes becoming increasingly common, particularly in developing countries like India, scientists are studying the natural compounds in sweet potatoes that might support glucose control. Understanding how this food interacts with the body can help people make better choices for long-term metabolic health.

Sweet potatoes and their surprising anti-diabetic compounds

A review published in the Foods journal looked closely at 28 research papers on sweet potatoes (Ipomoea batatas) and their potential benefits for people with diabetes. The review found that certain natural compounds in sweet potatoes—phenolic acids, flavonols, flavanones, and anthocyanidins—help regulate blood sugar. These compounds work together to influence multiple metabolic pathways that control insulin and glucose activity in the body.

Among the various types, four main varieties—white, purple, orange, and Japanese green sweet potatoes—were found to have the most significant anti-diabetic properties. Each type differs in colour, shape, and chemical makeup, and these differences affect how the vegetable impacts blood sugar. Purple varieties, for instance, are rich in anthocyanins, known for their antioxidant and anti-inflammatory effects, which can improve insulin sensitivity and reduce oxidative stress.White sweet potatoes, on the other hand, contain higher levels of certain polyphenols that help preserve pancreatic cell function and support the production of insulin. Together, these findings show that sweet potatoes are far more than a source of energy; they could be an effective natural food for managing type 2 diabetes.

One of the most interesting findings from the review is how sweet potatoes work within the body to maintain blood sugar balance. Extracts from white and purple sweet potatoes were found to protect the pancreas, particularly the beta cells that produce insulin. When these cells are damaged or their function is reduced, blood sugar levels rise—a key issue in type 2 diabetes.Studies on animals showed that regular consumption of sweet potato extracts helped improve insulin secretion and protect the structure of pancreatic cells. Purple sweet potato extracts, in particular, reduced oxidative stress and improved the body’s ability to process glucose.Beyond the pancreas, sweet potato compounds also affect how the body digests and absorbs carbohydrates. Flavonoids and phenolic acids present in the vegetable inhibit certain enzymes—like α-glucosidase and α-amylase—that break down starch into glucose. This slows the release of sugar into the bloodstream, preventing sharp spikes after meals.These natural enzyme inhibitors act in a way similar to some prescribed diabetes medicines, but without the common side effects such as digestive discomfort. This makes sweet potatoes a promising, food-based alternative or complement to existing treatments.

Not all sweet potatoes are equal when it comes to their impact on blood sugar. The review noted that colour, variety, and even cooking methods influence the concentration of beneficial compounds.Purple sweet potatoes tend to have higher anthocyanin content, while white ones are richer in phenolic acids. The maturity of the plant at harvest also affects the number of flavonoids and antioxidants present. Older plants usually contain more of these bioactive compounds.Cooking methods play an important role too. Steaming and boiling tend to preserve more antioxidants than frying or baking. For people with diabetes or those trying to manage blood sugar, choosing minimally processed sweet potatoes and avoiding added sugar or fat can make a big difference.Interestingly, the leaves of the sweet potato plant are also highly nutritious. They contain strong antioxidants and compounds that may help reduce glucose levels, sometimes even more effectively than the tubers themselves. Including these leaves in meals—like in stir-fries or soups—can offer additional health benefits.

A natural aid for diabetes prevention and management

Type 2 diabetes is one of the fastest-growing health concerns worldwide, with over 537 million people living with the condition as of 2021. Many treatments exist, but most target symptoms rather than the root causes of insulin resistance and oxidative stress. Sweet potatoes offer a more holistic approach.The review highlighted how certain extracts, like Caiapo from white sweet potatoes, can improve insulin sensitivity and reduce HbA1c levels—a key marker of long-term blood sugar control. Clinical studies have shown that people taking Caiapo saw reductions in fasting blood sugar, post-meal glucose spikes, and cholesterol levels.What makes sweet potatoes valuable is their multi-target action. They not only regulate glucose metabolism but also reduce inflammation and oxidative damage, two major contributors to insulin resistance. In addition, their natural fibre helps slow digestion, which further helps in controlling sugar absorption.As researchers continue exploring the potential of sweet potatoes, they emphasise the need for standardisation. The concentration of active compounds varies with genetics, climate, and processing methods. Future studies aim to identify and maintain quality markers—called Q-markers—to ensure consistency when using sweet potatoes or their extracts for therapeutic purposes.Sweet potatoes are emerging as more than just a nutritious food—they could play a vital role in managing blood sugar and preventing diabetes. Their natural compounds act in multiple ways to protect cells, improve insulin response, and regulate glucose metabolism.While more research is needed to standardise and test these benefits across different populations, the evidence so far is encouraging. For those looking to manage blood sugar naturally, adding sweet potatoes to meals could be a simple and effective step. Whether steamed, roasted, or boiled, this vibrant root offers a delicious way to support health from the ground up.Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also Read | Want better gut health and glowing skin? Add figs to your diet