Sweet potato, canned, mashed & Diabetes
Moderate glycemic impact — consider portion size. Glycemic load of 13.3 per 100g.
✅ Nutrition data verified · GL 13.3/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
Key Nutrition Data
Compared With Its Close Variants
For protein, this one sits in the middle of its Sweet potato family: 2 per 100g against a 0.9-2.5 per 100g spread. This version sits at the low end for fiber: 1.7 per 100g, about 33% below the family average (family spread 1.7-5.3 per 100g).
Verdicts split across the family: the gentlest option is Boiled (GL 9.4) and the heaviest is Frozen (GL 17.8); this one is eat in moderation. Glycemic load across the 17-item Sweet potato group runs 2.2 to 18.6 per 100g, so the version matters as much as the food. The rest of the family: Raw, Syrup pack, Baked in skin.
What to Watch For
⚠️ Low Dietary Fiber
Sweet potato, canned, mashed contains only 1.7g of fiber per 100g — far below the recommended threshold for diabetes-friendly carbohydrates. Without fiber to slow digestion, the starches break down rapidly in the small intestine, causing a quicker glucose release into the bloodstream. The American Diabetes Association recommends choosing high-fiber carbohydrates (≥3g per serving) to help stabilize post-meal blood sugar. Pairing Sweet potato, canned, mashed with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
Related Vegetables and Vegetable Products Options
Foods to Try Instead
🥦 Chrysanthemum leaves, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum leaves, raw & diabetes →🥦 Chrysanthemum, garland, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum, garland, raw & diabetes →🥦 Alfalfa seeds, sprouted, raw
GL 0.1/100g — Low GL
Fiber 1.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Alfalfa seeds, sprouted, raw & diabetes →🥦 Mustard greens, frozen, unprepared
GL 0.1/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Mustard greens, frozen, unprepared & diabetes →Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 128g | 29.7g | 17.0 | Moderate |
| Standard Serving | 255g | 59.1g | 33.9 | High |
| Restaurant Portion | 510g | 118.3g | 67.8 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Questions People Ask
How does Sweet potato mashed rate for blood sugar control?
Sweet potato mashed is acceptable for diabetics when eaten mindfully. With a GL of 13.3, it's all about the serving size — half a serving is very different from a full one.
What is the glycemic load of Sweet potato mashed?
GL = 13.3 per 100g for Sweet potato mashed. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Sweet potato mashed falls into the Moderate category.
How does Sweet potato mashed affect blood sugar?
The primary way Sweet potato mashed affects blood sugar is through its carbohydrate content (23.2g/100g). With a GI of 61.9 (medium) and limited fiber, this produces an overall GL of 13.3 (Moderate).
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. Sweet potato mashed has only 1.7g of fiber per 100g, which is one reason its glycemic load (13.3) is moderate. The ADA recommends choosing carbs with at least 3g of fiber per serving. Adding high-fiber foods like vegetables or legumes to your meal can help compensate.
Is the GI value accurate?
The GI of 61.9 for Sweet potato mashed is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 255.0g) = 13.3 × 255.0 ÷ 100 = 33.9
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169305. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Sweet potato, canned, mashed — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/sweet-potato-canned-mashed/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.