Sweet potatoes are one of the nutritious and popular foods. However, the question is whether eating sweet potatoes affects blood sugar levels, especially for people with diabetes.
As mentioned, sweet potatoes are a food source rich in complex carbohydrates, fiber, vitamin A and minerals such as potassium, magnesium. However, some people are concerned that the amount of carbohydrates in sweet potatoes can increase blood sugar. In fact, the impact of sweet potatoes on blood sugar depends on how they are prepared and the portion sized.
According to research, sweet potatoes contain a low to medium glycemic index (GI), ranging from 44 to 94, depending on how they are prepared. A low GI means that sweet potatoes do not cause a sudden increase in blood sugar levels after eating. When sweet potatoes are steamed or boiled, the GI will be lower than when baked or fried, so blood sugar levels will increase more slowly. This is very important for people with diabetes, when controlling blood sugar levels is very necessary.
In addition, a study published in the Journal of Diabetes Care by the American Diabetes Association shows that when sweet potatoes are consumed with a source of protein or healthy fats, the effect of increasing blood sugar will be reduced. For example, eating sweet potatoes with a little olive oil or combining them with nuts can help slow down the absorption of carbohydrates and keep blood sugar levels more stable.
Studies also show that sweet potato consumption does not have a negative impact on diabetes when eaten in moderation. Sweet potatoes are rich in fiber, which helps slow down digestion, thereby reducing the possibility of rapid increases in blood sugar.
Sweet potatoes are a healthy food if consumed properly. Choosing the right cooking method and combining sweet potatoes with other food groups can help maintain stable blood sugar levels as well as avoid negative effects for people with diabetes.
