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In daily life, sweet potatoes, as a nutritious ingredient, are loved by many. However, for diabetic patients, whether sweet potatoes lower or raise blood sugar has always been a controversial topic. Today, let’s take a detailed look at the relationship between sweet potatoes and blood sugar, and how to consume sweet potatoes scientifically.
First, we need to clarify the causes of diabetes. Diabetes is a chronic disease caused by insufficient insulin secretion or insulin action disorders, leading to elevated blood sugar levels. Diabetic patients need to strictly control sugar intake in their diet to maintain stable blood sugar levels.
Sweet potatoes, also known as yams or candied yams, are rich in dietary fiber, vitamins, minerals, and carbohydrates. Among these, dietary fiber helps lower blood sugar, while carbohydrates can raise blood sugar. So, do sweet potatoes lower or raise blood sugar?
In fact, the impact of sweet potatoes on blood sugar depends on the amount consumed and the way they are eaten. Sweet potatoes have a glycemic index (GI) of 54, which falls into the medium GI food category. This means that consuming sweet potatoes in moderation has a minimal impact on blood sugar. Here is a detailed explanation of how sweet potatoes affect blood sugar:
Dietary fiber: The dietary fiber in sweet potatoes helps slow down the digestion and absorption of food in the intestines, making blood sugar rise more slowly, which is beneficial for diabetic patients in controlling post-meal blood sugar.
Carbohydrates: Sweet potatoes are high in carbohydrates, and excessive intake can lead to elevated blood sugar. Therefore, diabetic patients should reduce the intake of other staple foods when consuming sweet potatoes.
Resistant starch: Sweet potatoes contain a certain amount of resistant starch, which is not easily digested or absorbed by the body and has a small impact on blood sugar. However, it is important to note that cooked and cooled sweet potatoes have an increased content of resistant starch, making them more suitable for diabetic patients.
So, how can sweet potatoes be consumed scientifically? Here are some suggestions:
Moderate consumption: Diabetic patients can consume 100-200 grams of sweet potatoes daily, dividing it into 1-2 servings to avoid consuming too much at once.
Cooking methods: Try to choose low-fat cooking methods such as steaming or boiling, and avoid high-fat and high-sugar methods like frying or sugary baking.
Combining with vegetables: Eating sweet potatoes with vegetables can slow down their impact on blood sugar.
Monitoring blood sugar: Before and after consuming sweet potatoes, use a blood sugar assistant to monitor changes in blood sugar so that dietary adjustments can be made.
Here, I would like to recommend a practical tool—the blood sugar management assistant. It can help diabetic patients monitor blood sugar in real-time, analyze the impact of diet and exercise on blood sugar, providing great help in managing blood sugar.
Additionally, the Diabetes Association of our country recently launched a free distribution of sugar-free foods activity aimed at helping diabetic patients better control their blood sugar and improve their quality of life. Interested friends can pay attention to related activity information and actively participate.
In conclusion, it is acceptable for diabetic patients to consume sweet potatoes in moderation, but they need to pay attention to cooking methods and portion sizes. In daily life, developing good eating habits and incorporating appropriate exercise are essential for better blood sugar control. Let us pay attention to diabetes, care for health, and create a better future together.
