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As a doctor, I have encountered many diabetic patients in my daily work. Here, I would like to share some experiences and knowledge about diabetes with everyone, especially in terms of diet. Today, let’s discuss whether sweet potatoes, when consumed in excess, raise or lower blood sugar. I will also remind everyone that in order to stabilize blood sugar, two types of coarse grains should be consumed in moderation.
First, let’s understand sweet potatoes. Sweet potatoes, also known as yams or sweet potatoes, are a highly nutritious food. They are rich in dietary fiber, vitamins, minerals, and have certain health benefits for the body. However, sweet potatoes contain a large amount of starch, which breaks down into sugar in the body. So, when consumed in excess, do sweet potatoes raise or lower blood sugar?
In fact, the impact of sweet potatoes on blood sugar is complex. On the one hand, the dietary fiber in sweet potatoes helps slow down the emptying of food in the stomach, allowing sugar to be released slowly, thereby reducing the rise in postprandial blood sugar levels. On the other hand, the high starch content in sweet potatoes can lead to excess sugar in the body, leading to an increase in blood sugar. Therefore, excessive consumption of sweet potatoes may both raise blood sugar and have a lowering effect.
So, how can sweet potatoes be consumed correctly to keep their impact on blood sugar within a reasonable range? Here are some suggestions:
Moderate consumption: Diabetic patients should limit their daily intake of sweet potatoes to 100-200 grams, approximately one medium-sized sweet potato. Excessive consumption can lead to increased blood sugar levels.
Cooking methods: Choose low-fat, low-salt cooking methods like steaming or boiling, and avoid high-calorie, high-fat cooking methods like deep-frying or sugary frying.
Post-meal monitoring: After consuming sweet potatoes, monitor changes in blood sugar levels to adjust dietary structure accordingly.
Next, I want to remind everyone that in order to stabilize blood sugar, two types of coarse grains should be consumed as little as possible:
Corn: Corn contains a large amount of starch, excessive consumption can lead to increased blood sugar levels. In addition, the resistant starch in corn is easily absorbed by the body, leading to a faster increase in blood sugar. Therefore, diabetic patients should consume corn sparingly.
Millet: Millet, also known as pearl millet, is a coarse grain with high nutritional value. However, millet also has a high starch content, and excessive consumption is not conducive to blood sugar control. Diabetic patients should consume it in moderation and can pair millet with other low-sugar foods to reduce postprandial blood sugar levels.
In conclusion, diabetic patients should follow these principles in their diet:
Control total calories: Properly balance diet and ensure nutrition adequacy to avoid excessive calorie intake.
Low sugar, low fat, low salt: Reduce sugar, fat, and salt intake, which is beneficial for controlling blood sugar, blood pressure, and blood lipids.
High dietary fiber: Increase intake of vegetables, coarse grains, and other fiber-rich foods to help slow down the emptying speed in the stomach and reduce postprandial blood sugar levels.
Timing and quantity: Develop good eating habits and avoid overeating.
Through the sharing above, I hope everyone can have a deeper understanding of diabetes diet management. In daily life, we should pay attention to the impact of food on blood sugar, balance our diet, and maintain stable blood sugar levels. At the same time, develop good lifestyle habits, actively cooperate with medical treatment, and minimize the impact of diabetes on life.
