2 ways to use sweet potatoes that aids blood sugar

Mashed or French cut, everything's better if you put the "sweet" into potatoes. These two sweet potato recipes can help maintain your blood sugar, and add a twist on the classics.

This simple and healthy French fries variation is easy to make and delicious. Add some low-fat mayo for a tasty dip.

Serves 4. Preparation time: 10 minutes. Cooking time: 25 to 30 minutes.

Ingredients:

• 2 medium sweet potatoes (350 to 450 g/12 to 16 oz), peeled
• 10 ml (2 tsp) olive oil
• 2 ml (1/2 tsp) paprika
• 1 ml (1/4 tsp) salt, or to taste
• 0.5 ml (1/8 tsp) freshly ground pepper

1. Preheat the oven to 230°C (450°F). Coat a baking sheet that has a rim or a large roasting pan with cooking spray.
2. Cut the sweet potatoes in half crosswise, then lengthwise into one centimetre (1/2 inch) wedges. Place on the baking sheet. Toss with the oil, paprika, salt and pepper.
3. Bake the sweet potatoes, turning wedges over several times, until golden brown and tender, 25 to 30 minutes.

Per one cup serving: 100 calories, 2 g protein, 19 g carbohydrates, 3 g fibre, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 177 mg sodium.

Serves 6. Preparation time: 20 minutes. Cooking time: 12 to 15 minutes.

Ingredients:

• 700 g (1 1/2 lb) sweet potatoes (2 medium-large), peeled and cut into 4 to 5 cm (1 1/2 to 2 in) chunks
• 275 ml (1 1/4 c) fresh orange juice (4 oranges)
• 15 ml (1 tbsp) grated fresh ginger
• 1 garlic clove, minced
• 10 ml (2 tsp) unsalted butter
• 1 ml (1/4 tsp) salt, or to taste
• Freshly ground pepper to taste

1. Place the sweet potatoes in a large pot. add enough water to cover and bring to a boil. Reduce heat to medium, cover and simmer until the sweet potatoes are tender, 10 to 12 minutes.
2. Meanwhile, combine the orange juice, ginger and garlic in a small pot and bring to a boil. Reduce the heat to medium and simmer, uncovered, until the juice is reduced to 175 millilitres (3/4 cup), five to eight minutes. Remove from the heat, add the butter and stir until melted.
3. When the sweet potatoes are tender, drain them and return to the pot. Mash with a potato masher or portable electric mixer. Gradually add the reduced orange juice mixture, stirring with a wooden spoon or beating at low speed with the electric mixer. Season with the salt and pepper.

Per 1/2 cup serving: 116 calories, 2 g protein, 24 g carbohydrates, 3 g fibre, 2 g total fat, 1 g saturated fat, 3 mg cholesterol, 130 mg sodium.

French fries and mashed potatoes are one of the top 10 worst foods for blood sugar — but not if they're made from sweet potatoes. They're so tasty you might even prefer them to french fries.