 Hi guys. Welcome to another episode of Sugar MD. Today we are talking about sweet potatoes. Now you're going to be like, oh, he's going to 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 Ergin. 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 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 healthier than potato, but it can still spark your blood sugar 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 blood sugar spike. You're still going to have at least 70 to 80 of glycemic index, which is high in the glycemic index chart, and it will spike your blood sugar. And if you boil the sweet potato, it will depend on how much you boil. If you boil only eight to 10 minutes, you will still have a blood sugar 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 blood sugar spike after a long process of boiling. So if you like that approach, if you're going to like that taste, if you're going to do a meshed sweet potatoes, for example, or casseroles 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 are 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 going to get in your blood sugar. 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 like this video, give a thumbs up and to share this video. We'll see you in the next one.