As we all know potatoes are an integral part of our kitchen and without it we can’t imagine our life easier. Well, potatoes are a starchy vegetable, yet, it is sometimes possible to enjoy even when people are suffering from diabetes, and trust me it is considered a healthy diet as well.
Yes, we are talking about sweet potatoes, the best type of potatoes, you can say. Experts say that even people with type-2 diabetes can eat because they are a low-glycemic- index (GI) food and contain a high amount of fibre as well which is way more than white potatoes.
A few studies have already shown that foods with a low GI can help reduce blood sugar levels in type 1 and type 2 diabetics and these are like sweet potatoes, corn, legumes, lentils, non-starchy vegetables. Research of the American Diabetes Association (AMA) says that sweet potatoes are very beneficial for people with diabetes.
So, let’s know about it a bit more.
What do sweet potatoes have?
Sweet potatoes are a very healthy alternative to white potatoes and they’re higher in fiber and nutrients, such as beta carotene.
Although, it has a low GI and high carb percentage even then, people with diabetes can eat these sweet potatoes in moderation.
In addition to their nutritional value, sweet potatoes contain other properties as well that may lower the risk of type 2 diabetes.
Nutritional ingredients found in sweet potatoes:
• vitamin A
• protein
• fiber
• calcium
• iron
• magnesium
• phosphorus
• potassium
• zinc
• vitamin C
• vitamin B-6
• folate
• vitamin K
How do sweet potatoes affect blood sugar and why is it beneficial for people with diabetes?
Since we have already discussed above that sweet potatoes are high in carbohydrates, so they can spike blood sugar levels. But at the same time, high fiber content helps to slow down the process of increasing blood sugar levels.
There is a type of sweet potato which are known as orange sweet potato which relatively has a higher GI. This can increase your blood sugar level, compared to other types of sweet potato.
Although, sweet potatoes are beneficial yet it is recommended that you eat it in moderation and prefer boiling or steaming instead of baking it. Sweet potatoes are known to have a low-calorie food which contains high amounts of nutrients, vitamins and minerals, including fibre, potassium, and calcium.
Research has shown that fibre helps in improving blood sugar levels by slowing down the absorption of sugar. They are a great source of B vitamins and vitamin C as well.
Sweet potatoes are specifically high in beta-carotene, an antioxidant that gets converted to vitamin A after consumption. The study says, that vitamin A may be crucial to the insulin-secreting function of beta cells.
How to eat and include sweet potatoes in your diabetes diet
For its natural flavour, it tastes delicious when sweet potatoes get roasted. And for its naturally sweet and creamy taste, you can eat on its own. To enhance the taste, you can add a little spice by sprinkling on cinnamon, cumin, or curry powder, without extra calories. Generally, one medium, baked sweet potato with skin contains just 103 calories.
Conclusion
When it is consumed in moderation, sweet potatoes can be part of a healthy diet plan when you’re living with diabetes. Some types of sweet potatoes may even provide benefits to help you manage your condition, as some research says.
