Sweet potatoes, also called sweet potatoes, are one of the healthier foods. This article will talk about the effects of eating sweet potatoes on blood sugar, precautions, etc. from the following aspects. The
catalog includes: 1. What nutrients does sweet potato contain? 2. Is sweet potato suitable for patients with diabetes and disease? ; 3. Know what is the glycemic index (GI)? ; 4. What are the benefits of eating sweet potatoes? ; 5. How much sweet potato to eat every day is safe for diabetics? 6. There are the following two adverse reactions when eating sweet potatoes? ; 7. Is sweet potato better to be eaten raw or cooked? 8. It is recommended to eat sweet potatoes instead of rice for dinner for middle-aged and elderly people; 9. Summary. Please be patient after reading it, you will definitely gain something.
a, sweet potato rich in some nutrients, comprising:
- β- carotene
- fiber protein
- calcium magnesium iron
- potassium phosphate
- zinc
- C
- vitamin folic acid vitamin B6
- vitamin D
- vitamin K
two, sweet potato for diabetics to eat it ?
- Many diabetics worry that eating sweet potatoes will raise high blood sugar and , so they refuse to eat sweet potatoes.
- In fact, the glycemic index of sweet potatoes is very low, and proper intake will not raise blood sugar.
3. First of all, what is the glycemic index (GI)?
1, carbohydrates and are found in bread, grains, fruits, vegetables and dairy products. They are an important part of a healthy diet.
2, glycemic index (GI), also known as glycemic index, refers to the degree of change in blood sugar levels after intake of carbohydrate-containing foods. The higher the glycemic index, the easier it is to raise blood sugar .
3, pure glucose is used as a reference, the glycemic index (GI) is 100, and the GI level is divided into three types:
- low: below 55, including sweet potato, milk, apple, spinach, cucumber, tomato, peas
- : 56 ~69, including whole wheat bread, noodles, oatmeal
- high: 70 or more, including glucose, bread, honey, rice
4, low GI foods are the first choice for diabetic patients, they are slowly digested and absorbed, thereby helping Because of the slow decrease in blood sugar levels.
5, On the other hand, foods with high GI values should be restricted. They are quickly digested and absorbed, leading to a rapid increase in blood sugar levels.
6. It should be noted that only sets the GI value for foods containing carbohydrates. Therefore, foods that do not contain carbohydrates will not be on the GI list. These foods include:
- beef
- chicken
- fish
- eggs
7, the American Academy of Nutrition recommends beans, green leafy vegetables, fish, sweet potatoes, tomatoes, citrus fruits and nuts as the main food for diabetic patients. The GI value of
8 and sweet potatoes is 53, which are low-GI foods and contain a lot of dietary fiber. After ingestion, the fluctuation of blood sugar is small, the digestion speed will be slowed down, and the feeling of fullness will be increased, which is beneficial to diabetics.
4. Where to eat sweet potatoesSome benefits?
- stabilizes blood sugar: studies have shown that sweet potatoes can stabilize blood sugar levels by reducing insulin resistance.
- lowering blood lipids: also has research showing that sweet potatoes contain a lot of fiber, which helps to reduce the level of "bad cholesterol" LDL cholesterol in the body.
- Eye health: sweet potato contains β-carotene, which is an important source of vitamin A, which helps promote eye health and prevent night blindness.
- improves immunity: plant foods such as sweet potatoes are rich in vitamin C and β-carotene , which help slow down organ aging and improve immunity.
- promotes the synthesis of red blood cells: sweet potato is one of the good sources of iron, helps synthesize red blood cells, and carries oxygen to transport nutrients to all tissues of the body.
- assists in lowering blood pressure: studies have shown that low sodium and high potassium diets help lower blood pressure. Sweet potatoes are low in sodium and contain moderate amounts of potassium. Each 100 grams of sweet potatoes contains 130 mg of potassium. Therefore, often eats sweet potatoes to supplement potassium, promote blood excretion of excess potassium, and help reduce blood pressure. A study of showed that for people with non-kidney diseases, a large intake of potassium-containing foods can reduce the risk of death from various causes by 20%.
- weight loss: sweet potato is a plant protein, which provides the body with a longer-term supply of calories and promotes weight loss, thereby increasing insulin sensitivity. Sweet potatoes are also an important source of fiber and can also promote satiety, reduce calorie intake, and maintain a healthy weight.
- prevent constipation : sweet potatoes are rich in dietary fiber, which can stimulate intestinal peristalsis, help digestive health, and prevent constipation.
- may help improve fertility: research shows that taking a lot of iron from plants (including sweet potatoes) seems to promote fertility, and is suitable for women of childbearing age. Vitamin A found in sweet potatoes (present in sweet potatoes as β-carotene) is also essential for hormone synthesis during pregnancy and lactation.
- Anti-stress: sweet potatoes are also a good source of magnesium, which is a relaxing and anti-stress mineral.
5. How much sweet potato is safe for diabetics?
- Sweet potato is one of the ideal foods for diabetics. However, it should be noted that sweet potatoes still contain some carbohydrates, and proper intake is the key to controlling blood sugar.
- According to the American Nutrition Association, for most diabetic patients, it is recommended to consume 100 to 150 grams per day, which contains about 15 to 25 grams of carbohydrates.
- For non-diabetic people, it is recommended to consume 200 to 300 grams of sweet potatoes per day.
Six, eating sweet potatoes may also have the following two adverse reactions?
- Sweet potatoes contain an oxidase component, which will produce carbon dioxide in the gastrointestinal tract. If you eat too much sweet potatoes, it may cause bloating, gas (gas), hiccups and other adverse reactions.
- Eating too much sweet potatoes may also stimulate the stomach to produce a lot of gastric acid. Too much gastric acid is prone to heartburn and "heartburn" feeling, and some may cause acid spit.
Seven, is sweet potato better to be eaten raw or cooked?
- Sweet potatoes are not recommended to be eaten raw or on an empty stomach. , because sweet potatoes have a large amount of dietary fiber, they are not easy to digest if eaten raw and are prone to bloating.
- Steamed sweet potatoes are good for fiber digestion. Sweet potatoes can be steamed alone or cooked with rice, or sweet potato porridge is also a good choice.
8. For middle-aged and elderly people, it is recommended to eat sweet potatoes instead of rice for dinner.
- The study found that 100 grams of sweet potatoes are only 1/3 of the same amount of rice, and their fat and carbohydrates are lower than rice and noodles, so you should eat more sweet potatoes. , Especially middle-aged and elderly people, increase satiety, less likely to produce hunger, calories and fat are not easy to exceed the standard.
- In addition, the dietary fiber in sweet potatoes contributes to the discharge of fat and sugar in food.
9. Summary
- For diabetic patients, eating sweet potatoes is good for health. Sweet potatoes have a low glycemic index, and proper intake will not raise blood sugar.
- For most diabetic patients, it is recommended to consume 100 to 150 grams per day.
- suggests that middle-aged and elderly people can choose sweet potatoes instead of the staple food for dinner (rice, noodles or steamed buns).
- Cooked sweet potatoes are good for your health. Try not to eat them raw.
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