People with diabetes frequently need to restrict their use of starchy foods such as potatoes. What about the starchy relative of potatoes, the sweet potato? In the conventional therapy of heart disease, sweet potatoes have been shown to lower cholesterol levels in the blood.
But Is Sweet Potato Good For Diabetes? What is the glycemic index of sweet potatoes? When and how much to eat? All these questions are addressed in this article.
Is Sweet Potato Good For Diabetes?
Diabetics may incorporate sweet potatoes into their diets without adverse effects. These are strong in fibre and have a low GI. This has a less immediate effect on blood sugar levels, which may help diabetics better regulate their blood glucose levels. Food with a high GI increase blood glucose levels and are a major no-no for individuals with type 2 diabetes.
Sweet potatoes contain the pigment beta-carotene, a high source of vitamin A and the reason for its orange colour. Additionally, they are rich in vitamin C, which boosts the immune system. They are also rich in iron. It helps RBCs create oxygen and transport nutrients throughout the body. They are rich in vitamins A and C, which are effective anti-inflammatory agents.
Furthermore, this superfood contains plant-based protein. It helps a person feel full longer and accelerates weight reduction. It is excellent for anyone wishing to improve their insulin sensitivity. Lastly, sweet potatoes have fibre, which benefits the digestive tract. Sweet potatoes are a superfood due to all of their nutritional benefits. Nonetheless, it is important to regulate portion size.
For a diabetic to consume sweet potatoes, the quantity and method of cooking are crucial. The consumption of fried potatoes may lead to weight gain and other health issues. For diabetes patients, weight management is vital as well.
Why are sweet potatoes beneficial for diabetes?
See an overview of why Sweet Potato is Good For Diabetes and why include it in your diet if you have the disease.
This vegetable has a GI of 44. A GI of 55 or less is regarded as low. On the other hand, English potatoes have a high GI, whether they are mashed, baked, roasted, or fried. It implies that carbohydrates are rapidly converted to sugar. This increases post-meal blood sugar levels.
The GI of sweet potatoes is significantly lower than that of regular potatoes, making them perfect for diabetes management. Therefore, consuming reasonable portions of sweet potatoes will assist diabetics in maintaining stable blood sugar levels. It is vital to keep track with the help of a Fasting blood sugar test.
Carbohydrate quantities and serving sizes
A half-cup of raw sweet potatoes has 26 g of carbs and 3.8 g of dietary fibre, but a cup of sweet potato puree offers 58 g of carbohydrates and 8.2 g of fibre. A cooked sweet potato provides 3.8 g less fibre than a raw sweet potato per serving.
The American Diabetes Association suggests consuming between 45 and 60 g of carbs every meal. Consequently, you may simply incorporate sweet potatoes into your diabetic diet. For instance, you can have a half-sweet potato, which has 22.2 g of carbs, with meals having chicken or salmon, broccoli, and butter.
Types of Sweet Potatoes
Purple Sweet Potatoes
The colour is due to water-soluble anthocyanins, which have a high concentration of antioxidants. These provide several health advantages:
- Reduce the chances of severe disease
- Enhance eyesight
- Treat and control diabetes
Research contrasted the yellow and purple sweet potato varieties. The polyphenol-rich purple potatoes lower inflammation, blood sugar, and insulin. Approximately, the GI of the purple sweet potato is 77.
Japanese Sweet Potatoes
These are often purple on the outside and white or yellow on the inside. Caiapo is the Japanese kind of sweet potato. And its extract has been shown to benefit diabetic individuals. According to a study, this sweet potato cultivar improved the cholesterol and plasma glucose levels of type 2 diabetics.
Orange Sweet Potatoes
This kind is the most prevalent and includes:
- Vitamin B6
- Vitamin C
In addition, they have a high GI and contain minerals, beta-carotene, and anthocyanin. Typically, a cooked potato has a GI of 44. Additionally, sweet potatoes reduce blood sugar levels.
- If ingested in excess, sweet potatoes’ high oxalate level may contribute to the production of kidney stones.
- Excessive intake might cause orange-coloured nails and skin.
Diabetes typically necessitates eliminating or restricting many of one’s favourite meals. High-carbohydrate items, such as many sweets, bread, and soft drinks, can quickly spike blood sugar levels. It can cause blood vessel damage and issues over time.
It is vital to monitor your blood sugar levels by regular check-ups with Fasting Blood Sugar Test. Diabetics may eat a range of slow-digesting carbs, such as those found in fresh fruits, nuts, and sweet potatoes. Therefore, sweet potatoes are beneficial for diabetes patients due to their high fibre content and low GI. Foods with a low GI have a lesser influence on blood glucose levels and can thus assist diabetics in regulating their blood sugar.