Hi guys, welcome to another episode of Sugar MD. Today we are talking about sweet potatoes. Now you're gonna be like, oh he's gonna say don't eat but no, I have some good news for you this time and I will tell you a few secrets about how to eat sweet potatoes and still get away with it. I'm Dr. Ahmed Ergen, I'm an endocrinologist and a diabetes education specialist. We will start right now. Okay guys, so a lot of you love potatoes. We have videos about potatoes recently. We talked about the parsnips. How parsnips can be a good addition to or alternative to, not an addition, alternative to your potato and a lot of you are concerned about also how about the sweet potato story, right? So sweet potato is people think it is much healthier which I agree that it healthier than potato but it can still spark your blusher. Unless you do something when you are cooking those sweet sweet sweet potatoes. Now sweet potatoes are interesting vegetables because depending on how you cook it really changes the glycemic index of the sweet potato. That's interesting because normally glycemic index doesn't change with cooking. Sometimes it does but not as drastically like the sweet potato. Now you can roast sweet potato, you can fry sweet potato, you can bake sweet potato, you are still going to have a blotchegar spike. You're still gonna have at least 70 to 80 of glycemic index which is high in the glycemic index chart and it will spike your blotchegar. And if you boil the sweet potato it will depend on how much you boil. If you boil only 8 to 10 minutes you will still have a blotchegar spike. So what is the key? The key is to boil your sweet potato 30 minutes or more. Now what happens is when you do boiling it changes the structure of the sweet potato and retains the resistant starches and it will prevent the blotchegar spike after a long process of boiling. So if you like that approach, if you're gonna like that taste, if you're gonna do a meshed sweet potato for example or casserole or whatever, you can definitely try to do that and you can see the difference. Now I want you to try that. I want you to write comments about what happened with the different type of sweet potato. Your experience with it. Again, you know, one experience may be different than the other experience. What you're eating with sweet potato also makes a difference. We always say for example if you're having some fatty food with it or fat content or the amount of the portion that you're consuming makes a difference in terms of how much spike you're gonna get in your blotchegar. But if you are making an experiment yourself, where you are roasting and frying whatever compared to boiling 30 minutes and I want you to tell me what difference you have seen yourself. So anyways guys, thank you for watching. Please if you liked this video give it a thumbs up and share it in this video. We'll see you in the next one.