Good for people with diabetes
Ms. Ishi Khosla, a clinical nutritionist at Escorts Health Care Center (India), said that sweet potatoes are rich in nutrients, and are one of the top 10 superfoods for diabetes recommended by the American Diabetes Association.
Sweet potatoes are high in starch and fiber. Fiber helps reduce the glycemic index (GI) of foods, making sweet potatoes a source of useful carbohydrates for people who are monitoring their weight or have diabetes.
According to Ms. Ishi Khosla, sweet potatoes have a glycemic index of only 44, nearly half that of potatoes, with a glycemic index of 80.
Thanks to this quality, sweet potatoes become an ideal choice for those who want to maintain stable blood sugar levels.
Improve blood sugar control
According to a 2004 study conducted by Dr Berhhard Ludvik, Associate Professor at the University of Vienna and published in the journal Diabetes Care, type 2 diabetics who ate sweet potatoes saw a significant reduction in fasting blood sugar levels and improved blood sugar control.
Should eat sweet potatoes with the skin
In addition, sweet potatoes eaten with the skin also contain more fiber than oats, helping to increase the effectiveness of reducing blood sugar.
However, cooking methods also affect the glycemic index of sweet potatoes. For diabetics, cooking methods such as boiling or mashing sweet potatoes are not recommended because they can cause blood sugar to spike.
A good way to prepare for patients is to stir-fry sweet potatoes in oil or roast sweet potatoes with shells, helping to maintain a stable glycemic index.
Providing important vitamins and minerals
Sweet potatoes are not only beneficial for diabetics, but are also an important source of vitamins and minerals.
Sweet potatoes are rich in vitamin A, vitamin C, zinc and other micronutrients such as potassium, magnesium, iron and vitamin B.
These nutrients help control diabetes and prevent dangerous complications such as heart attack and stroke.
Orange sweet potatoes are a rich source of beta-carotene, a precursor to vitamin A, which helps improve eyesight and support skin health.
Reduce cholesterol and blood pressure
Studies have also shown that sweet potatoes may have the effect of reducing cholesterol and blood pressure. A 2011 animal study at Zhejiang University, China showed that flavonoids in purple sweet potatoes can reduce blood sugar and lipid levels. Sweet potatoes also contain anthocyanins, powerful antioxidants that help protect the body from damage caused by free radicals and prevent cancer.
Note
Ms. Ishi Khosla recommends paying attention to portion sizes and not consuming too much to avoid unwanted side effects. When used properly, sweet potatoes can bring many health benefits, especially for people who are obese, high cholesterol and high blood pressure.
