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Is sweet potato better than Irish potato for diabetes?

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Addys

October 25, 2025

On October 25, 2025

Introduction

Among Nigerians living with diabetes, one question often sparks debate at meal times: “Which is better — sweet potato or Irish potato?” Both are starchy root vegetables loved for their taste and versatility, but when blood sugar control becomes a priority, every carbohydrate counts. For a person managing diabetes, understanding how these foods differ in their effect on blood sugar is not just a matter of curiosity — it’s a key step toward better health and balanced eating.

In this article, we’ll take a deep dive into the nutritional makeup of both sweet and Irish potatoes, their impact on blood sugar, and which one deserves a better spot on a diabetic’s plate.

Understanding Diabetes and Blood Sugar Spikes

Diabetes is a condition in which the body either does not produce enough insulin or cannot use insulin effectively. Insulin is the hormone that helps move glucose (sugar) from the blood into cells for energy. When this process is disrupted, blood sugar levels rise, leading to short-term spikes and long-term complications.

What you eat plays a major role in how your blood sugar behaves. Foods high in refined carbohydrates — such as white bread, yam, or fried snacks — can cause a rapid increase in glucose levels. However, complex carbohydrates, which come with fiber, vitamins, and antioxidants, tend to be digested more slowly, leading to a gradual release of glucose.

This is where the glycemic index (GI) becomes useful. The GI measures how quickly a food raises blood sugar levels after eating. Foods with a low GI (55 or less) are better for diabetics because they cause slower, steadier glucose increases. Foods with a high GI (70 or more) cause quicker spikes and should be limited.

With this background in mind, let’s look at where sweet and Irish potatoes stand.

Sweet Potato vs. Irish Potato: Nutritional Comparison

Though they look similar, sweet potatoes and Irish potatoes are nutritionally distinct. Both are good sources of energy, but their nutrient profiles differ significantly.

Sweet Potato (100g boiled):

Calories: ~90 kcal
Carbohydrates: 20g
Fiber: 3g
Protein: 2g
Fat: 0.1g
Vitamins: Very high in vitamin A (beta-carotene), vitamin C, potassium, and manganese.

Irish Potato (100g boiled):

Calories: ~85 kcal
Carbohydrates: 20g
Fiber: 2g
Protein: 2g
Fat: 0.1g
Vitamins: High in vitamin C, potassium, and vitamin B6.

At first glance, both seem similar in calories and carbohydrates. However, the key difference lies in the type of starch, fiber content, and antioxidant levels. Sweet potatoes contain more soluble fiber, which helps slow digestion and sugar absorption, while Irish potatoes contain more resistant starch when cooled but less soluble fiber overall.

Glycemic Index and Glycemic Load: The Real Difference

The glycemic index (GI) and glycemic load (GL) are the most critical measures for diabetics.

Sweet potato GI: Ranges between 44 and 61 (low to medium, depending on variety and cooking method).
Irish potato GI: Usually ranges between 70 and 90 (high GI, especially when boiled or mashed).

This means that sweet potatoes generally raise blood sugar more slowly than Irish potatoes. The reason lies in their higher fiber and antioxidant content, which help moderate how fast glucose enters the bloodstream.

In contrast, Irish potatoes have a high glycemic index because their starch is rapidly converted to glucose once digested. This can cause sharp spikes in blood sugar, especially when eaten alone or in large portions.

In practical terms, a diabetic patient who eats a serving of boiled sweet potatoes will likely experience a more stable blood sugar response than someone who eats the same portion of Irish potatoes.

How Cooking Methods Change Everything

How you cook your potatoes can make a major difference in their impact on blood sugar.

Boiling: Boiled sweet potatoes have a lower GI than roasted or baked ones. For Irish potatoes, boiling is better than frying but still has a high GI.
Frying: Deep-frying either potato increases its fat and calorie content while removing water, making the starch more concentrated and increasing blood sugar spikes.
Baking or Roasting: These methods make potatoes sweeter (as starch turns to sugar) and raise the glycemic index.
Cooling after cooking: Allowing potatoes to cool after boiling (such as in potato salad) increases their resistant starch, which helps lower the glycemic impact.

So for diabetics, the healthiest way to enjoy potatoes — especially sweet potatoes — is boiled and eaten in moderation, preferably with vegetables and a source of protein.

Sweet Potato and Diabetes Management

Sweet potatoes are often called the “diabetic-friendly potato,” and there’s scientific reason for that. They contain complex carbohydrates that digest slowly, helping maintain steady blood sugar levels.

Their high fiber content (especially soluble fiber) delays digestion and improves insulin sensitivity. Moreover, sweet potatoes are rich in antioxidants such as beta-carotene, chlorogenic acid, and anthocyanins, which fight inflammation and protect the pancreas — the organ responsible for insulin production.

Sweet potatoes also have a unique compound known as caiapo, found in their skin, which has been shown in studies to lower blood sugar levels and improve insulin resistance in people with type 2 diabetes.

Regular consumption of moderate portions of boiled sweet potato, alongside vegetables and lean proteins, can therefore support glucose balance and improve overall metabolic health.

Irish Potato and Diabetes Management

Irish potatoes, on the other hand, have a higher glycemic index and are more likely to cause a quick rise in blood sugar. This doesn’t mean they are completely off-limits, but they should be eaten sparingly and with smart pairing.

Eating Irish potatoes alone — for example, as mashed potatoes or chips — causes rapid glucose spikes. However, combining them with high-fiber vegetables (like ugu, spinach, or cabbage) and proteins (like fish, chicken, or beans) slows down digestion and reduces blood sugar impact.

Irish potatoes also provide valuable nutrients like potassium, vitamin C, and B6, which support heart and nerve health. So the key is not total avoidance, but controlled portions and healthy preparation.

Portion Control: The Key to Both

Whether sweet or Irish, portion size is the most important factor for diabetic patients. Even low-GI foods can raise blood sugar if eaten in excess.

A reasonable serving for most adults is about ½ cup (around 100g) of boiled potatoes — roughly the size of a small fist. Pairing that with fiber-rich vegetables and a protein source ensures slower digestion and a smaller blood sugar spike.

Avoid eating potatoes as your main carbohydrate source in every meal. Instead, rotate them with other diabetes-friendly staples like unripe plantain, millet, brown rice, or Addys Yellow Insulin Poundo.

Expert Recommendation: Which Is Better?

Based on research and practical observation:
✅ Sweet potatoes are better than Irish potatoes for diabetes management.

They have:

A lower glycemic index,
More fiber,
Higher antioxidant levels,
Better blood sugar control outcomes.

However, moderation remains key. Even sweet potatoes, when overcooked or eaten in large amounts, can cause glucose spikes. The best practice is boiled, portion-controlled servings, eaten with vegetables and lean protein.

Tips for Diabetic Patients in Nigeria

Choose orange-fleshed or purple sweet potatoes; they are richer in antioxidants.
Avoid frying — boiling is the best.
Eat your potatoes with vegetable soup, garden egg sauce, or grilled fish rather than sugary stew.
Avoid combining potatoes with other starchy foods like rice, yam, or bread in one meal.
Watch portion sizes: moderation helps more than restriction.

You can also balance your meals by incorporating Addys Diabetes Detox Flush Tea or Addys Rooibos Tea — both support blood sugar regulation and digestion.

FAQs

1. Can a diabetic eat sweet potatoes every day?
Not every day. Even though they’re healthier than Irish potatoes, it’s best to limit them to 2–3 times a week, ensuring variety in your diet.

2. Which color of sweet potato is best for diabetics?
Orange and purple varieties are best because they contain antioxidants that improve insulin sensitivity and fight inflammation.

3. Is sweet potato good for weight loss in diabetics?
Yes. Its high fiber content helps you feel full longer and prevents overeating, supporting healthy weight management — an important part of diabetes control.

4. Can Irish potatoes ever be healthy for diabetics?
Yes, in small portions, and when boiled (not fried). Pairing them with protein and vegetables makes them more blood-sugar-friendly.

5. Is it okay to eat potato skins?
Absolutely. The skin contains fiber, potassium, and antioxidants. Just wash thoroughly and cook properly.

Conclusion

Sweet potatoes are indeed the better choice for people living with diabetes. Their lower glycemic index, higher fiber, and rich antioxidant profile make them superior to Irish potatoes for controlling blood sugar levels. However, moderation, preparation, and meal combination still matter most.

For diabetic patients in Nigeria, enjoying local foods like sweet potatoes the right way — boiled, portioned, and balanced — helps maintain steady glucose levels and long-term wellness.

At Addys Diabetes Health Foundation, we teach you how to eat right without giving up your favorite foods. Our Diabetes Reversal and Nutrition Programs are designed to help you regain control naturally, one meal at a time.