Sweet potatoes fall into the category of starchy vegetables. And for individuals with diabetes, starchy vegetables are a giant no. But that is not the case with sweet potatoes. These vegetables are also a superb food for diabetics.
There are several types of sweet potatoes. White, purple and orange sweet potatoes are popular. The excellent news is that each one varieties of sweet potatoes, except only white ones, are fit for human consumption carefully by individuals with diabetes. In addition, this vegetable is wealthy in fiber and lots of other nutrients.
According to this test, within the case of diabetes, carbohydrates in moderate amounts can support metabolism. So it reduces the chance of diabetes and helps in its treatment. Moreover, having it may possibly provide the mandatory energy for diabetics. Also, the dietary fiber present in sweet potatoes can work wonders.
Nutritional value of sweet potatoes
Knowing the dietary value of sweet potatoes can let you already know what your body is getting from them.
The data below is consistent with this USDA per 100 g of raw sweet potatoes:
- Proteins: 1.57g
- Energy: 86 kcal
- Carbohydrates: 20.1 g
- Fiber: 3g
- Sodium: 55mg
- Iron: 0.61mg
- Folic acid: 11µg
- Starch: 12.6 g
- Potassium: 47mg
- Beta-carotene: 8510µg
- Vitamin A: 709µg
- Vitamin K: 1.8µg
- Calcium: 30mg
Are sweet potatoes good for diabetes?
Plain potatoes are a preferred delicacy. From the Telangana Potato Kurma to the Bengali Potato Biryani, the vegetable has a spot in all kitchens. Moreover, in the shape of fries, potatoes are greater than familiar, nice food. But potatoes in large quantities are harmful to diabetes.
That being said, sweet potatoes appear to be the largest enemy of diabetes, given the name. But is that this assumption true? Let’s discover.
Many people mistakenly imagine that potatoes and sweet potatoes come from the identical family and supply similar dietary advantages. However, this just isn’t true. Sweet potatoes have a medium glycemic index while potatoes have a high GI value. In addition, sweet potatoes are richer in vitamin C, magnesium, calcium and phosphorus, while regular potatoes contain more potassium, vitamin B1 and folic acid.
Nutritionists recommend eating foods with a low glycemic index and eating good carbohydrates, loads of fiber and essential vitamins. Such a food plan is right, especially for individuals with diabetes. And sweet potatoes are an amazing example of such a food plan. They are low in carbs and medium GI, good with fiber and have great vitamins.
Note HealthifyMe
The glycemic index of sweet potatoes
Before you understand the GI of sweet potatoes, tell us what the glycemic index (GI) is. The GI is a measure of how quickly the carbohydrates in food are digested and release glucose into the body. Foods high in GI are digested quickly and cause blood sugar spikes.
Foods that rating a spread of 55 or less have a low GI. People over the age of 55 and as much as 69 are considered to have a median GI. Finally, anywhere above 69 is a high GI food. So it will help to research the food’s GI levels.
Cooked sweet potatoes have a low GI of 46. Cooking time also affects this indicator. Tests shows that cooking methods can alter the structure and nature of starch, which has a major impact on postprandial blood glucose responses. A better boiling period means a lower GI. Moreover, the sweet potato you eat baked has a glycemic index greater than 82. When it involves baking, the GI of the veggie goes as much as 94 and above. Finally, in the event you eat them fried, the GI will likely be 76.
In conclusion, sweet potatoes have a low GI and are suitable for diabetics when eaten cooked. Can individuals with diabetes eat sweet potatoes? Yes after all!
Benefits of Sweet Potatoes for Diabetes Patients
Here are some common advantages of sweet potatoes for diabetes:
Beta-carotene for vision
The explanation for the orange flesh in sweet potatoes is beta-carotene. This oxidant is the pigment that offers orange to any fruit or vegetable. The antioxidant, when consumed, results in vitamin A. However, you’ll be able to overeat the orange number of sweet potatoes as they’ve a better GI in comparison with others.
AND test emphasizes that an abundance of beta-carotene can improve eyesight. People with diabetes are vulnerable to vision loss. Thus, the inclusion of beta-carotene-rich sweet potatoes can have good eye health.
Low GI for regulated blood sugar levels
You may already know that low GI foods are good for individuals with diabetes. In addition, these foods have a positive effect on the discharge of glucose into the bloodstream. Therefore, there will likely be no danger when glucose is slowly released into the bloodstream.
High in fiber for appetite reduction and weight reduction
People with diabetes, especially type 2 diabetes, must eat more fiber. According to this test, higher dietary fiber reduces the chance of type 2 diabetes. In addition, with an adequate supply of fiber, you’re feeling full for longer. As a result, you’ll eat less and stay healthy. Therefore, ultimately, weight reduction is an amazing profit.
Loaded with vitamin C to fight inflammation
Inflammation is created attributable to insulin resistance and increased uncontrolled glucose levels. High-level inflammation can have undesirable effects. Therefore, you have to take motion to cut back it by taking vitamin C. Vitamin C is a wealthy nutrient in sweet potatoes. The vitamin C in sweet potatoes may help reduce inflammation. Therefore, diabetes must eat sweet potatoes.
Starch in sweet potatoes for insulin sensitivity
Sweet potato is a starchy vegetable. Although starch just isn’t suitable for diabetes usually, sweet potato starch is suitable. The starch of this vegetable helps reduce insulin resistance, based on this test. It also helps manage the insulin produced. So for adequate glucose and insulin within the body, sweet potatoes are essential.
Application
Diabetes is a disease that requires careful planning and meal preparation. Incorporating nutrient-rich foods like sweet potatoes is option to think about considering the range of advantages in addition to its low GI rating. Sometimes we eat food excessively, considering that it’s suitable for our body. However, all the time practice portion control. Eating small meals and following a healthy plate method that features all food groups can make it easier to manage your condition higher. talking to experts just like the nutritionists at HealthifyMe might help.
Frequently asked questions
Q. Are sweet potatoes good for diabetic patients?
A: Yes, sweet potatoes are suitable for diabetic patients. This vegetable has excellent dietary properties. It has beta-carotene, more fiber and other nutrients precious to an individual with diabetes. Regardless, that you must eat a cooked sweet potato to see a low blood sugar spike.
Q. Can diabetics eat sweet potatoes daily?
A: People with diabetes can eat sweet potatoes daily, but with extreme caution. Don’t overdo it and you may be high quality cooking it to maintain the GI low.
Q. How much sweet potato can a diabetic eat?
A: Instead of sweet potato counts, the main target ought to be on counting carb intake. For example, an individual with diabetes must eat 15-20 grams of carbohydrate per primary meal. So, being high in carbohydrates, a diabetic person should eat only half or one small boiled sweet potato per day. This size of sweet potato can provide 15 grams or less of carbs, which is healthy enough for you.
Q. Can sweet potatoes cause blood sugar spikes?
A: It will depend on many aspects. For example, orange sweet potato varieties have a high GI. In addition, any sweet potato, baked, baked or fried, has a better GI in comparison with cooked ones. So, while a boiled sweet potato is unlikely to cause a sudden unhealthy spike in blood sugar, the latter poses some risks given the general health of the person consumed.
Q. Does a boiled sweet potato raise blood sugar?
A: In general, raw sweet potatoes have a medium to high GI. Tests shows that after cooking, cooking can change the structure and nature of starch, which has a major effect on postprandial blood glucose responses. Larger amounts of resistant starch can have been retained in cooked foods, which helps control blood sugar spikes.
Research sources
1. Bonsembiante L, Targher G, Maffeis C. Type 2 diabetes and dietary carbohydrate intake in adolescents and young adults: what’s the impact of various decisions? Nutrients. 2021 Sep 24;13(10):3344. doi: 10.3390/nu13103344. PMID: 34684345; PMCID: PMC8537173.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8537173/
2. Jonathan C. Allen, Alexis D. Corbitt, Katherine P. Maloney, Masood S. Butt, and Van-Den Truong.
https://www.ars.usda.gov/ARSUserFiles/60701000/Sweetpotato%20Publications/s141.pdf
3. HM Rasmussen, EJ Johnson. Nutrients for the aging eye. Aging Clin Interv. 2013;8:741-8. doi: 10.2147/CIA.S45399. Epub 2013 June 19. PMID: 23818772; PMCID: PMC3693724.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/
4. MP McRae. Dietary fiber intake and kind 2 diabetes: an umbrella review of meta-analyses. J Chiropr Med. 2018 Mar;17(1):44-53. doi: 10.1016/j.jcm.2017.11.002. Epub 2018 March 1. PMID: 29628808; PMCID: PMC5883628.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883628/
5. Sanders LM, Dicklin MR, Palacios OM, Maki CE, Wilcox ML, Maki KC. Effect of potato-resistant starch consumption on insulin sensitivity, related metabolic markers, and appetite assessments in men and girls in danger for type 2 diabetes: a pilot randomized controlled crossover trial. Diet J Hum Nutr. Feb 2021;34(1):94-105. doi: 10.1111/jhn.12822. Epub 2020 October 29. PMID: 33119948; PMCID: PMC7894332.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7894332/
6. USDA Food and Nutrient Database for Dietary Research, 1.0. 2004. Beltsville, MD: Agricultural Research Service, Food Surveys Research Group.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
