Does sweet potatoes raise blood sugar or lower blood sugar? Can diabetics eat sweet potatoes? Doctors give answers
"I really want to eat sweet potatoes, but I have diabetes, is it safe to do this?" Aunt Li raised this question at a health talk in the community. This is not only her confusion, but also the question of many diabetic patients.
Sweet potatoes, a sweet and soft food, are especially popular in the cold autumn and winter months. However, there always seems to be a different voice regarding the effect of sweet potatoes on blood sugar.
Sweet potatoes are higher in carbohydrates, mainly starch. For the average person, it is a healthy food choice because it is rich in fiber, vitamin A, vitamin C, and potassium. But for diabetics, the situation needs to be analyzed in more detail.
First of all, the sugars and carbohydrates of sweet potatoes do raise blood sugar levels.
But the rate and extent of this rise is influenced by a variety of factors, such as how sweet potatoes are cooked and how much they are eaten. Roasted sweet potatoes are very different from boiled sweet potatoes in terms of blood sugar response. Roasted sweet potatoes may cause a faster rise in blood sugar because the sugar is more concentrated and easily absorbed. In contrast, boiled sweet potatoes have less effect on blood sugar because the starch part is carried away by the water.
One benefit of sweet potatoes is their abundance of dietary fiber. These fibers help slow down the absorption of sugar, which prevents blood sugar levels from fluctuating wildly. Dietary fiber can also increase feelings of fullness and help control overall food intake, which is especially important for diabetics who need to control their weight.
A useful tool for people with diabetes to measure the effect of food on blood sugar is the glycemic index (GI) of food. The glycemic index refers to the rate at which food breaks down in the body to form glucose and enters the bloodstream. Sweet potatoes have a moderate to high GI, which means it can cause a faster rise in blood sugar, especially when consumed in larger amounts.
But that's not to say that diabetics can't eat sweet potatoes at all. In fact, sweet potatoes can be part of your diet in moderation, and the key is to control portion sizes and be mindful of how they are cooked. For example, choosing small portions of sweet potatoes and cooking them instead of roasting them can better manage blood sugar levels.
In addition to this, sweet potatoes are also rich in antioxidants such as β-carotene and anthocyanins, which are wholesome substances that can help reduce the risk of chronic diseases. Therefore, it is advisable to incorporate a moderate amount of sweet potatoes into the diet plan of diabetics on the advice of a doctor or dietitian.
Whether sweet potatoes are suitable for diabetics, the answer is not an absolute "yes" or "no". It is important to understand how food affects an individual's blood sugar levels and make informed choices based on their own health status. For those who are able to properly control the amount of food and cooking methods, sweet potatoes can be a part of the diet.
Of course, everyone's physical condition and the specifics of diabetes control are different, so it's best to consult a medical professional before changing your eating habits. While enjoying the sweet taste of sweet potatoes, don't forget to monitor your blood sugar, so that you can ensure your nutritional intake without adversely affecting your health.
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