2

votes

Sweet potatoes - baking or boiling?

Answered on August 19, 2014
Created December 10, 2011 at 4:54 PM

Most of us eat sweet potatoes... do you find blood sugar differences depending on your cooking method?

This study is pretty interesting

http://www.hindawi.com/journals/jnume/2011/584832/

The GI varied between 41???93 for the tubers studied. Samples prepared by boiling had the lowest GI (41???50), while those processed by baking (82???94) and roasting (79???93) had the highest GI values.

Would this change your preparation methods?

Does this effect the 'safe starches' argument?

Especially if you add in a bunch of grass-fed butter to the boiled sweet potatoes? A GI of 41 without butter, I'm sure a big hunk of butter would bring it down to the low 30s.

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on December 28, 2011
at 07:17 PM

Good stuff!!!!!!!!!

24df4e0d0e7ce98963d4641fae1a60e5

on December 28, 2011
at 02:30 PM

Yes, check this out!!

3c6b4eed18dc57f746755b698426e7c8

(5147)

on December 27, 2011
at 07:39 AM

I think the time-honored method is to boil them. I mean, how would the Kitavans eat them? Roast them in the camp fire like you're roasting marshmallows? Ok, well, that too. But I tend to think many tribes boiled them as well.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on December 27, 2011
at 07:38 AM

Well, topping them with butter or coconut oil would retard the GL, since fat will retard BG rise.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on December 27, 2011
at 07:37 AM

That's true, I second that. If you overboil, the boiled sweet potatoes even become sweet. I tend to overboil them exactly for that reason.

32f5749fa6cf7adbeb0b0b031ba82b46

(41767)

on December 11, 2011
at 03:04 PM

Note: *may*. I'm guessing, though it makes sense from a chemical POV. Higher temperatures will cause greater hydrolysis of strarch, which is why roasted veg tend to be sweeter than other preparations. That's why if you over-boil white potatoes they go sweet.

Medium avatar

(10663)

on December 11, 2011
at 05:04 AM

I'd like to see your source on this.

32f5749fa6cf7adbeb0b0b031ba82b46

(41767)

on December 11, 2011
at 03:00 AM

I could care less about the GI/GL of sweet potatoes, I just know I love them braised with pork in tomato sauce or coconut milk!

D30ff86ad2c1f3b43b99aed213bcf461

on December 10, 2011
at 10:36 PM

How does one braise with cream without the cream curdling under very high temps? Is there a secret tactic?

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 10, 2011
at 10:05 PM

not so sure about that... http://suppversity.blogspot.com/2011/09/new-results-from-test-tubers.html?spref=fb

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on December 10, 2011
at 08:51 PM

What would microwaving fall under?? Baking maybe?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on December 10, 2011
at 08:45 PM

What is the difference between baking and roasting?

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 10, 2011
at 07:05 PM

lol.............

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 10, 2011
at 06:02 PM

braising in cream sounds yummy!

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 10, 2011
at 05:36 PM

Yeah frying was good too actually... "The lower glycemic indices observed on frying compared to baking and roasting could be attributed to the increased fat content resulting in retardation in starch degradation, consequently delaying gastric emptying and glycemic response."

  • 64433a05384cd9717c1aa6bf7e98b661

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9 Answers

4
7bad6c4e7d681fab6a4aa4580f442e0c

(697)

on December 10, 2011
at 06:57 PM

The mini sweet potatoes I buy literally ooze with caramelized sugary sweet goodness after roasting in the oven. Top them with coconut oil or butter, and enjoy a little taste of heaven. GI value be damned.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 10, 2011
at 07:05 PM

lol.............

3c6b4eed18dc57f746755b698426e7c8

(5147)

on December 27, 2011
at 07:38 AM

Well, topping them with butter or coconut oil would retard the GL, since fat will retard BG rise.

4
32f5749fa6cf7adbeb0b0b031ba82b46

(41767)

on December 10, 2011
at 06:55 PM

Higher oven temperatures over stove-top boiling may cause breakdown of more starch. More starch converted to glucose means a higher GI.

Medium avatar

(10663)

on December 11, 2011
at 05:04 AM

I'd like to see your source on this.

32f5749fa6cf7adbeb0b0b031ba82b46

(41767)

on December 11, 2011
at 03:04 PM

Note: *may*. I'm guessing, though it makes sense from a chemical POV. Higher temperatures will cause greater hydrolysis of strarch, which is why roasted veg tend to be sweeter than other preparations. That's why if you over-boil white potatoes they go sweet.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on December 27, 2011
at 07:37 AM

That's true, I second that. If you overboil, the boiled sweet potatoes even become sweet. I tend to overboil them exactly for that reason.

2
0f32ad570e3bf419432429d3ac842405

(235)

on December 28, 2011
at 07:39 AM

anyone interested in some more quantitative (and objective) data on the potato vs. sweet potato, baking vs. boiling and other related issues may want to take a look at my "Potato Manifesto" > Part 1 and Part 2 at the SuppVersity

742ff8ba4ff55e84593ede14ac1c3cab

(3531)

on December 28, 2011
at 07:17 PM

Good stuff!!!!!!!!!

24df4e0d0e7ce98963d4641fae1a60e5

on December 28, 2011
at 02:30 PM

Yes, check this out!!

2
3c6b4eed18dc57f746755b698426e7c8

on December 10, 2011
at 09:57 PM

I've experimented with boiling vs. microwaving. Boiling definitely produces lower BG. When you microwave, you basically suck out all the moisture from the sweet potato and make it more dense. It's about 30% less volume. So it's no brainer. When you boil, you're increasing the volume with water, which stays in the sweet potato, thus diluting the net carbs of the pre-boiled sweet potato.

The effect is the same with potatoes, yuca and yams.

2
Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 10, 2011
at 05:35 PM

Baked or boiled? Fried. In my bacon grease.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 10, 2011
at 05:36 PM

Yeah frying was good too actually... "The lower glycemic indices observed on frying compared to baking and roasting could be attributed to the increased fat content resulting in retardation in starch degradation, consequently delaying gastric emptying and glycemic response."

1
Ed983a42344945b1ff70fd9597a23493

on December 10, 2011
at 05:51 PM

This makes sense to me...the sugars concentrate the most when roasting, that's why they taste all carmelized and yummy. I don't eat very many sweet potatoes, so I'll stick with roasting in plenty of delectable fat.

1
7dc950fc76a046048e683d2a27dced37

on December 10, 2011
at 05:31 PM

I vaguely remember an episode of Cook's Illustrated that involved braising sweet potatoes in cream rather than boiling them in water. Their rationale was something along the lines of sweet potatoes boiled in water absorb (or hold onto) water, resulting in a poor texture when mashed. Perhaps this explains the lower GI as well?

Re the "safe starches" argument, I think Paul Jaminet makes a very good case for the various other factors affecting GI, so I'll stick to roasting sweet potatoes and just making sure that the rest of my meal compensates!

D30ff86ad2c1f3b43b99aed213bcf461

on December 10, 2011
at 10:36 PM

How does one braise with cream without the cream curdling under very high temps? Is there a secret tactic?

32f5749fa6cf7adbeb0b0b031ba82b46

(41767)

on December 11, 2011
at 03:00 AM

I could care less about the GI/GL of sweet potatoes, I just know I love them braised with pork in tomato sauce or coconut milk!

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 10, 2011
at 06:02 PM

braising in cream sounds yummy!

0
6714718e2245e5190017d643a7614157

on December 10, 2011
at 08:28 PM

I think the potatoes will retain more nutrients if baked. I'm not sure how much of the nutrients are lost when boiled, but I do know that some of them are leeched into the water when boiled.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on December 10, 2011
at 10:05 PM

not so sure about that... http://suppversity.blogspot.com/2011/09/new-results-from-test-tubers.html?spref=fb

3c6b4eed18dc57f746755b698426e7c8

(5147)

on December 27, 2011
at 07:39 AM

I think the time-honored method is to boil them. I mean, how would the Kitavans eat them? Roast them in the camp fire like you're roasting marshmallows? Ok, well, that too. But I tend to think many tribes boiled them as well.

0
77877f762c40637911396daa19b53094

(78427)

on December 10, 2011
at 06:26 PM

Baked/roasted, rubbed with butter or coconut oil and sitting beside a chicken or turkey to add flavour. Boiled just wouldn't be the same.

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