Sweet potatoes, a seemingly ordinary food, hides many secrets that people don't know. There are also various controversies about sweet potatoes in the market, some people say that it can fight cancer, some people worry that it causes cancer, and some people think that it can lower blood sugar.
Which of these claims is true and which is false? Let's take a closer look at the various effects of sweet potatoes and see what doctors have to say.
1. The nutritional value of sweet potatoes
The nutritional value of sweet potatoes should not be underestimated, it is rich in a variety of vitamins and trace elements, such as vitamin A, B vitamins, vitamin C and vitamin E, as well as potassium, iron, copper, selenium and calcium.
These nutrients play an important role in maintaining daily health. The dietary fiber and collagen in sweet potatoes are especially popular with nutritionists because they promote gut health and help maintain skin elasticity and health.
Dietary fiber, in particular, has been shown to be significantly effective in preventing constipation, regulating blood sugar, and lowering blood cholesterol levels.
The vitamin C and β-carotene in sweet potatoes also have a blood pressure-lowering effect, and these antioxidants help eliminate free radicals and prevent cell aging and disease.
2. The anti-cancer potential of sweet potatoes
When it comes to fighting cancer, sweet potatoes also have their own uniqueness in this regard. According to a 2014 Japanese study, sweet potatoes are ranked first among cancer-fighting vegetables, especially cooked sweet potatoes. So, where does sweet potato's anti-cancer ability come from?
First, the folic acid in sweet potatoes is thought to inhibit the growth of cancer cells by disrupting the synthesis of cancer cell DNA. Folic acid is a water-soluble vitamin, and its anti-cancer effect is mainly by preventing the formation of miscodes in DNA, thereby blocking the chain of cancer development.
In addition, the β-carotene in sweet potatoes can be converted into vitamin A in the body, which not only fights oxidative stress, but also protects cells from free radical damage and reduces the risk of cancer.
In addition, sweet potatoes also contain dehydroepiandrosterone, a steroid hormone that plays a key role in regulating the body's hormone levels, especially in the prevention of breast and colon cancer.
Together, these ingredients make sweet potatoes stand out on the road to cancer.
3. The effect of sweet potatoes on blood sugar
There are also different opinions in the medical community about whether sweet potatoes can lower blood sugar. Some studies have shown that sweet potatoes' low glycemic index and high fiber content make them ideal for diabetics due to its ability to release glucose into the bloodstream more smoothly, helping to control blood sugar levels.
However, there are also studies that point out that sweet potatoes are higher in starch, which may cause blood sugar fluctuations, especially with certain varieties and cooking methods. Therefore, it is very important for diabetics to control the amount of food they consume and consume it with other foods.
3. Can sweet potatoes cause cancer?
While sweet potatoes provide nutrients, they have also sparked some discussion about their safety. Especially in the improper cooking method, the food safety of sweet potatoes has become the focus of attention.
Studies have shown that carcinogens, such as acrylamide, may indeed be produced when food is cooked at high temperatures, such as grilled or fried. This substance is mainly formed during the high-temperature cooking of carbohydrate-rich foods, and sweet potatoes fall into this category.
However, it is worth noting that the formation of acrylamide is closely related to the cooking temperature and time. The International Agency for Research on Cancer (IARC) notes that although acrylamide has shown carcinogenicity in animal experiments, the evidence in human studies is insufficient.
Therefore, eating roasted sweet potatoes in moderation and correctly, such as avoiding high temperatures and cooking for long periods of time, can greatly reduce the risk.
In addition, another issue that street baked sweet potatoes may face is hygiene. Improper storage and cooking conditions can lead to microbial growth on the surface of sweet potatoes, which can not only lead to food poisoning but also increase the risk of digestive disorders.
Therefore, choosing fresh and hygienic sweet potatoes and cooking them in the right way at home is the key to ensuring that they are safe to eat.
4. Sweet potatoes and blood sugar management
This is a complex question about whether sweet potatoes lower blood sugar. Sweet potatoes have a low glycemic index (GI) relative to many other carbohydrates, which means it doesn't cause a rapid rise in blood sugar.
However, sweet potatoes have a GI value of around 70, which is still a moderately high level. Therefore, it is crucial for diabetics to control the amount of sweet potatoes consumed.
The dietary fiber in sweet potatoes helps to slowly release sugar into the bloodstream, which has a positive effect on maintaining blood sugar stability. Being rich in dietary fibre can also help with weight control by increasing satiety and reducing overall food intake – which is especially important for people with diabetes. However, sweet potato consumption still needs to be adjusted according to the individual's blood sugar control and overall diet plan.
In practical applications, diabetics can choose to roast or steam sweet potatoes instead of frying or making high-sugar and high-fat sweet potato products to minimize the impact on blood sugar.
In addition, eating sweet potatoes with other low GI foods and proteins can further reduce the glycemic response.
5. Guidelines for safe consumption of sweet potatoes
Sweet potatoes are a common and popular ingredient, and the correct way to consume them is crucial, especially considering the risks it may present in certain situations.
The first and foremost thing is to avoid cooking sweet potatoes at high temperatures for too long to reduce the formation of potential carcinogens. For example, when roasting sweet potatoes, you should control the time and temperature of roasting to avoid burning the surface.
When consuming sweet potatoes, one should also be aware of their interactions with other foods. For example, eating sweet potatoes with tannic acid-rich foods such as persimmons may cause stomach upset.
At the same time, sweet potatoes contain a certain amount of sugar and starch, so eating them with high-sugar foods may exacerbate blood sugar fluctuations, especially for diabetics.
For people with sensitive gastrointestinal functions or related medical conditions, large consumption of sweet potatoes may cause bloating or other digestive discomfort.
Therefore, it is recommended that this group of people add sweet potatoes to their diet in moderation and pay attention to their cooking methods, such as choosing to steam or boil rather than roast, in order to better retain their nutrients and reduce irritation.
6. Precautions for eating sweet potatoes daily
In daily life, sweet potatoes can be used as a nutritious ingredient to add color to our diet. However, even such a superfood has its precautions for use.
The amount of sweet potatoes consumed should be adjusted according to the individual's health status, especially for those with diabetes who need special attention to blood sugar management, or those who need to control their energy intake.
In addition to controlling the amount of food consumed, it is equally important to choose fresh sweet potatoes. Some sweet potatoes on the market may have a bright appearance but are actually slightly rotten or moldy, which not only reduces their nutritional value, but may also affect their health.
Therefore, carefully inspect the skin of sweet potatoes when picking and avoid those with wounds or dark spots.
summary
Sweet potatoes are a nutritious and versatile ingredient that can bring a variety of benefits to our health. Still, it's crucial to know how to properly choose and consume sweet potatoes in moderation.
By being intelligently incorporated into our diet, sweet potatoes not only add color to our table but also help us maintain a healthy lifestyle.