I am trying to keep my carb level pretty low right now, but after crossfit I usually eat some carb like sweet potato or banana mashed in coconut milk. Which one causes less of an insulin spike and is digested better? Although both starchy, is there one that fulfills carb cravings better?
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Do you own a blood glucose (bg) meter? If not, it's a practical and relatively inexpensive tool. In reality, other people can share general opinions and assumptions but only you can experiment and measure what YOUR reactions are. For example, I can eat one piece of whole fruit--any type--by itself with no bg consequences. To eat more than that, I need cream, yogurt or meat to moderate my bg response. In general, a moderate serving of a starch vegetable such as a sweet potato is about the same except I don't enjoy them as much and they can leave me feeling bloated which doesn't happen with ripe fruit and non-starchy vegetables. Ask here and it will still be a guess; test and you'll know. |
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Here's a good list that includes both glycemic index and load for quite a few foods. http://www.mendosa.com/gilists.htm |
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Mash up banana, put on sweet potato. |
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It depends on how many sweet potatoes/how big a serving. Personally I find sweet potatoes to fulfill me more, especially when I add in lots of butter. Also, cooking method changes the blood sugar spike in sweet potatoes. Boiling them causes a considerably lower glycemic index than baking. FWIW, protein also causes an insulin spike, it just doesn't affect your blood sugar the same way cos it also releases glucagon. |
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