Sweet potatoes are a common food, not only affordable but also rich in nutrients, with many health benefits. However, for diabetes patients, is eating sweet potatoes beneficial for controlling blood sugar? What are the other effects of sweet potatoes?
1. Nutritional value of sweet potatoes
Sweet potatoes are a starchy food rich in starch. The edible part of fresh sweet potatoes contains 21.2 grams of carbohydrates, 1.6 grams of protein, 0.2 grams of fat, and 3 grams of dietary fiber per 100 grams. Sweet potatoes provide 99 calories, which is lower than rice (346 calories).
Sweet potatoes also contain various vitamins and minerals such as vitamin A, vitamin B, vitamin C, vitamin E, potassium, iron, copper, selenium, calcium, etc. Particularly, vitamin A and vitamin C are prominent. The edible portion of fresh sweet potatoes can provide 60% of the required vitamin A and 40% of the required vitamin C for the body per 100 grams.
Sweet potatoes also contain some physiologically active substances such as carotenoids, polyphenols, glycoproteins, mucoproteins, etc., which have antioxidant, anti-inflammatory, anti-mutagenic, lipid-lowering, and immune-enhancing properties.
2. Can eating sweet potatoes lower blood sugar?
Although sweet potatoes contain a lot of starch, their glycemic index (GI) is not high because their starch granules are large and not easily digested by enzymes. Moreover, they are rich in dietary fiber, which can delay gastric emptying and slow down the rate of blood sugar increase.
The GI value of sweet potatoes varies depending on the cooking method. Boiled sweet potatoes have a GI value of 77, baked sweet potatoes have a GI value of 94, and steamed sweet potatoes have a GI value of 63. It can be seen that boiled and baked sweet potatoes are high-GI foods, while steamed sweet potatoes are moderate-GI foods.
Therefore, for diabetes patients, it is important to choose the appropriate cooking method and control the amount of intake when eating sweet potatoes. It is generally recommended not to exceed 150 grams of sweet potatoes per meal, preferably accompanied by some low-GI vegetables such as lettuce, cucumber, tomatoes, etc., to reduce postprandial blood sugar peaks.
Furthermore, some studies have found that certain active substances in sweet potatoes, such as sweet potato extracts, sweet potato leaf peptides, sweet potato proteins, etc., have a certain effect on improving insulin sensitivity, reducing insulin resistance, promoting insulin secretion, etc. However, most of these studies are based on in vitro experiments or animal experiments and require more clinical evidence for support.
3. Other effects of sweet potatoes
In addition to blood sugar control, sweet potatoes have other effects, such as:
Anticancer: Substances in sweet potatoes such as carotenoids, polyphenols, glycoproteins, etc., can eliminate free radicals in the body, inhibit the proliferation and metastasis of cancer cells, and prevent cancer. In particular, a substance in sweet potatoes called dehydroepiandrosterone is considered an effective anticancer substance that can effectively inhibit the occurrence of colon cancer and breast cancer.
Relieving constipation: The dietary fiber in sweet potatoes can increase intestinal peristalsis, promote bowel movements, prevent constipation, clean the intestines, shorten the retention time of toxic substances in the intestines, reduce the concentration of carcinogens in the intestines, and prevent hemorrhoids and colorectal cancer.
Weight loss: The dietary fiber in sweet potatoes can increase satiety, reduce appetite, prevent overeating, control calorie intake, and inhibit fat synthesis in the intestines, thereby preventing fat accumulation. Moreover, the starch in sweet potatoes can ferment in the intestines, producing a substance called short-chain fatty acids that can inhibit fat synthesis and prevent fat accumulation.
Anti-aging: Vitamin C and vitamin E in sweet potatoes can protect the skin’s elasticity, inhibit melanin production, prevent freckles and age spots, delay skin aging, and make the skin smooth and delicate. Mucoproteins in sweet potatoes can also maintain vascular elasticity, prevent atherosclerosis, slow down organ aging, and enhance immunity.
4. If you want to stabilize blood sugar, eat these 5 foods in moderation
1. Foods rich in fiber such as whole grains, legumes, vegetables, and fruits can slow down digestion, prevent rapid blood sugar spikes, increase satiety, and control appetite.
2. Foods rich in protein such as meat, fish, dairy products, eggs, nuts, and soy products can slow down blood sugar increase, provide long-lasting energy, and maintain normal functions of muscles and organs.
3. Foods rich in healthy fats such as fish oil, olive oil, avocado, and nuts can improve insulin sensitivity, help maintain stable blood sugar levels, provide long-lasting energy, and help control hunger.
4. Low-sugar fruits such as strawberries, blueberries, lemons, and grapefruits can provide vitamins, minerals, and antioxidants without causing high blood sugar levels.
5. Foods with special ingredients such as cinnamon, dark chocolate, chili peppers, and okra can help lower blood sugar or increase insulin secretion or action through different mechanisms.
