Sweet potatoes, this sweet root food, are a regular on our table. Its taste, soft and sweet, makes people take one bite after another. However, for diabetics, sweet potatoes are a two-faced thing.
On the one hand, it is low in fat and high in fiber, which can bring a full feeling of satiety, and on the other hand, the sugar behind its sweetness is prohibitive for diabetics. So, is sweet potatoes a boon or a pit for diabetics?
1. Nutrients of sweet potatoes
Sweet potatoes are not just the tempting bunches of baked potatoes on the street in autumn and winter, it is also a nutrient storehouse. Sweet potatoes contain carbohydrates, dietary fiber, vitamin A, vitamin C, and minerals such as potassium and iron.
But for diabetics, the most important thing is its sugar content and glycemic index. Although the sugar content of sweet potatoes is lower than that of rice, it is an indisputable fact that if you eat too much, your blood sugar will still "swish" upward.
However, sweet potatoes have a glycemic index of 77, which is lower than the 83 of white rice, which means that it affects blood sugar more slowly than rice and does not cause a rapid spike in blood sugar.
2. Benefits of sweet potatoes: Moderate intake has a positive effect on blood sugar
Eating sweet potatoes in moderation is still good for blood sugar. First of all, the fiber in sweet potatoes can add blockage to the stomach and make food digest more slowly, so that blood sugar will not rise all at once.
In addition, the dietary fiber in sweet potatoes can say "no" to fat absorption in the intestines, which can help control weight and reduce burden. This is good news for diabetics who often have blood pressure ups and downs due to high and low blood sugar.
Sweet potatoes also have a little-known ability, that is, they can not survive cardiovascular disease. Some of the ingredients in sweet potatoes can help fight reactive oxygen species, which is one of the main culprits of hardening of the blood vessels.
Therefore, eating some sweet potatoes is also a kind of care for the heart. In addition, sweet potatoes can also increase satiety and make you less salivating for those high-calorie foods, which is also great for blood sugar control.
3. Potential risks of sweet potatoes: adverse effects of excessive intake on diabetic patients
Sweet potatoes are good, but the more you eat, the better, especially for diabetics. The carbohydrates in sweet potatoes are eventually converted to glucose in the body, and excessive consumption can lead to a rise in blood sugar.
According to the study published in the American Journal of Clinical Nutrition, although the glycemic index (GI) of sweet potatoes is lower than that of white rice, it is still a medium to high GI food, so for diabetics, the intake of sweet potatoes must be strictly controlled.
What's more, the sugar in sweet potatoes is not just glucose, it also contains more fructose. Insulin intervention is not required in the process of fructose metabolism, but excessive intake will increase the burden on the liver, which may lead to increased insulin resistance. In the long term, it can make blood sugar control more difficult for people with diabetes.
If you consume too much sweet potato, it can also cause large fluctuations in blood sugar in a short period of time, which is extremely unfavorable for diabetics.
Rapid fluctuations in blood sugar may cause symptoms of hypoglycemia such as tiredness, palpitation, sweating, and even coma in severe cases.
Long-term blood sugar fluctuations will also increase the risk of diabetes complications, such as retinopathy, nephropathy, etc., which will have a significant impact on the health of patients.
Fourth, how to correctly consume sweet potatoes for diabetic patients
So, how can diabetics enjoy sweet potatoes safely? First of all, the amount is the key. The "Dietary Guidelines for Diabetic Patients in China" suggests that the intake of staple foods per meal for diabetic patients should be controlled within a certain range, and the intake of sweet potatoes as a part of the staple food should also be included in the total control.
For each person, it is necessary to formulate personalized consumption recommendations by a doctor or dietitian according to their own blood sugar level, weight, activity level and other factors.
The time when sweet potatoes are eaten is also crucial. Studies have shown that blood sugar is relatively stable after breakfast, and when sweet potatoes are consumed, blood sugar fluctuations will be relatively small.
Therefore, it is recommended that diabetics choose to consume sweet potatoes for breakfast or lunch, and to pair them with other low GI foods to slow down the rise in blood sugar.
The method of cooking sweet potatoes is equally important. Boiled, steamed or baked sweet potatoes are more beneficial to your health than by frying them or processing them into dried sweet potatoes. Also, to prevent a rapid rise in blood sugar, people with diabetes should avoid eating sweet potatoes with foods high in sugar.
5. Reasonable combination of sweet potatoes in diabetic diet
As a food rich in dietary fiber, sweet potatoes are particularly important in the diabetic diet. Dietary fiber slows down sugar absorption and lowers postprandial blood sugar spikes.
Sweet potatoes are paired with protein-rich foods such as soy products and fish, which can provide a smoother release of energy, which is beneficial for blood sugar control.
For people with type 1 and type 2 diabetes, sweet potato intake strategies will be different. Patients with type 1 diabetes need to calculate the carbohydrates in sweet potatoes more accurately and adjust the insulin dose due to insulin dependence. Patients with type 2 diabetes need to pay more attention to the effects of sweet potato intake on weight and blood sugar control.
In addition to dietary modifications, lifestyle interventions for diabetic patients are also crucial. Including a moderate amount of sweet potatoes as part of your diet, along with increased physical activity, such as walking, jogging, etc., can help improve insulin sensitivity and thus better control your blood sugar.
6. Comprehensive evaluation of sweet potato in the diet of diabetic patients
As a nutritious food, sweet potatoes can play a positive role in the diet of diabetics, but the key is how to eat them correctly.
Diabetics should incorporate sweet potatoes into their diet plan under the guidance of a doctor or dietitian and evaluate their specific effects on blood sugar through continuous blood glucose monitoring.
Diabetic patients should monitor blood sugar changes in time after consuming sweet potatoes. Blood sugar can be measured before and after eating sweet potatoes, and the data can be recorded and compared. If you notice that your blood sugar is rising too quickly or too high, you should reduce the amount you consume next time or adjust your diet.
summary
Each patient's specific situation may be different, so individual adjustments and assessments are still required when consuming sweet potatoes. Hopefully, it will help people with diabetes better understand the role of sweet potatoes in their diet and how to enjoy this delicacy safely.