Sweet potatoes are extensively consumed during winter for their subtle sweet taste and mushy texture. There is no denying that sweet potatoes are loaded with health-enriching nutrients like fiber, vitamins, and minerals, to name a few. Interestingly, this root veggie is considered to be a healthy alternative to regular potatoes, but is it also good for people with diabetes? Let’s find out.
Reasons why Sweet Potato are good for health
‘What to eat’ and ‘What to avoid’ are two of the most daunting questions for people struggling with high sugar levels, which brings us to the major concern around sweet potatoes: Are they good for diabetics?
Nutrients in sweet potatoes
-
Sweet potatoes are naturally rich in nutrients and make for an excellent dietary fiber source, especially when consumed with the skin.
-
The fiber in this root veggie regulates the blood sugar level by reducing sugar absorption rate into our bloodstream.
-
They are also rich in vitamins A and C that support overall health, immune function, and skin health.
-
Sweet potatoes also contain potassium, which is beneficial for heart health.
-
Lastly, unlike simple carbohydrates that cause rapid spikes in blood sugar, sweet potatoes contain complex carbohydrates that are digested gradually, resulting in a more gradual increase in blood sugar levels.
How do sweet potatoes affect blood sugar?
One of the most important factors in managing diabetes is controlling blood sugar levels. Despite being a source of carbohydrates, sweet potatoes have a lower to medium glycemic index (GI), depending on the cooking method that slows down the release of energy in the bloodstream, controlling sugar spikes.
Benefits of eating boiled sweet potato
Despite being starchy, boiled sweet potatoes have multiple benefits for people with diabetes when eaten in moderation.
Slow sugar release
The fiber in sweet potatoes, particularly the soluble fiber, reduces the process of digestion and absorption of sugars, helping to avoid sharp spikes in blood sugar. This is particularly important for diabetics who need to stabilize their blood glucose levels.
Rich in Beta-Carotene
Sweet potatoes, especially the orange variety, are rich in beta-carotene, an antioxidant that the body converts into vitamin A. Antioxidants help protect cells from inflammation and oxidative stress, which are common in people with diabetes.
Improves insulin sensitivity
Studies have shown that sweet potatoes may help improve insulin sensitivity. This is beneficial for people with Type 2 diabetes, as improved insulin sensitivity helps the body use insulin more effectively.
Improves heart health
Sweet potatoes are high in potassium and magnesium, two minerals that help lower blood pressure. Since diabetes is often associated with an increased risk of cardiovascular diseases, maintaining healthy blood pressure levels is crucial.
Fibre Rich
Boiled sweet potatoes are rich in fiber, which helps promote feelings of fullness, preventing overeating. Maintaining a healthy weight is important for managing diabetes, as excess weight can make insulin resistance worse.
Gut Health
The fiber in sweet potatoes also promotes healthy digestion and regular bowel movements, which is vital for overall health and weight management.
The Bottomline
In a nutshell, it can be concluded that sweet potatoes are generally a good choice for diabetics, but portion control is also essential. This is because eating too much of even a healthy food like sweet potatoes can lead to excessive carbohydrate intake, which may raise blood sugar levels.
A standard serving size for boiled sweet potatoes is about half to one medium-sized potato. This portion provides a moderate amount of carbohydrates without causing a significant rise in blood sugar. Combining sweet potatoes with lean proteins, healthy fats, and non-starchy vegetables can further help manage blood sugar levels and keep meals balanced. For more such tips – CLICK HERE.
