Can diabetics still eat sweet potatoes? Don't want blood sugar soaring, keep in mind 4 principles, eat potatoes healthily
Delicious roasted sweet potatoes have begun to fragrant on the streets again. There are small vendors selling sweet potatoes everywhere on the streets. Indeed, in the cold winter, picking up a hot roasted sweet potato in the palm of your hand can warm your hands, and also satisfy your taste buds. .
But many people with diabetes and high blood sugar are a little worried when they eat it. Will eating baked sweet potatoes cause blood sugar to rise? Whether diabetic patients can still eat sweet potatoes, some people say yes, and eating them will help lower blood sugar, while some people say no, is there any scientific basis for whether they can or cannot eat? Don't worry, Xiaomiao will explain it to you today~
If I have diabetes, can I still eat sweet potatoes? Is there any scientific evidence?
First of all: sweet potatoes are not conducive to lowering blood sugar, and diabetic patients should eat sweet potatoes in moderation. First, let's compare the nutritional content of 100 grams of sweet potatoes and 100 grams of white rice:
We can see that sweet potatoes are lower in carbohydrates, glycemic index and glycemic load than white rice.
The statement that sweet potatoes are beneficial for lowering blood sugar mainly means that compared with high carbohydrates such as rice and pasta, sweet potatoes have less carbohydrates, only 1/3 of the same amount of rice, and are suitable for consumption as a staple food.
If sweet potatoes are used to replace part of the staple food of white rice noodles, it can help control blood sugar, but it does not mean that it really has a blood sugar lowering effect.
In addition, sweet potatoes contain cellulose and pectin, and even fiber helps to delay the absorption of sugar and fat in food. If you eat more sweet potatoes appropriately, the calories and fat are not easily exceeded.
To sum up: Diabetic patients can eat some sweet potatoes appropriately. It is recommended to control the daily intake within the range of 50~100g, but pay attention to eating sweet potatoes and not eating white rice, otherwise the sugar intake is too high, and the blood sugar will also be too high. Not falling but rising.
How many sweet potatoes should a person with high blood sugar eat a day?
Although it is said that the glycemic index of sweet potatoes is lower than that of white rice, it is necessary to eat anything in moderation, especially for those who want to control blood sugar in the body, the carbohydrate intake in one day should not be too much to prevent excess energy in the body and convert it into sugar.
Therefore, it is recommended to replace the staple food with about 60-100 grams of sweet potatoes, so that there is no need to worry, the blood sugar concentration in the body will increase significantly.
If you don’t want your blood sugar to spike, diabetics should keep 4 principles in mind when eating sweet potatoes!
- Don't eat fried potatoes
Many people like to buy puffed foods such as potato chips and fries in the supermarket. Although some potato chips packaging says non-fried food, non-fried food does not mean oil-free.
It means that no raw oil is used for frying, but it is not ruled out that oil is used for frying or roasting. Although the processing methods are different, vegetable oil can be seen in the ingredient list, indicating that non-fried food will also increase the aroma and taste. Add grease.
Potatoes have a strong oil absorption capacity. Sweet potatoes are brushed with oil and turned into potato chips. Although the glycemic index drops after frying (the digestion is slow), it is not a healthy food, and it is easy to gain weight, so it is not suitable for long-term blood sugar management.
- Let it cool down before eating
Sweet potatoes are starchy foods, and the glycemic index is affected by temperature. The higher the blood sugar, the easier the food is to digest and absorb.
The hot sweet potato is sweet and delicious, and the glycemic index is 76.7, and more than 70 is high blood sugar. The glycemic index of the cold sweet potato is 54, and the difference between the two is about 20.
Therefore, diabetic patients must let it cool a bit before eating sweet potatoes, and the blood sugar will rise slowly.
- Do not mash it for consumption
After beating and mashing sweet potatoes, and then adding oil, sugar, cheese, etc., it will become easier to digest, the blood sugar will rise faster, and the calories will also rise. After processing with various seasonings, although it is more delicious, But it is not conducive to controlling the three highs.
- Use with coarse grains
When eating sweet potatoes, it can be eaten with whole grains, whole grains, and vegetables, which can reduce the impact of sweet potatoes on blood sugar.