Many of us are guilty of chowing down recklessly on fried potato chips or French fries. Potatoes, after all, are loved all over the world, and it's not easy to stay away from them! But irrespective of how appetizing potatoes are, the starch they have can make your blood sugar levels go haywire when overeaten, especially for those suffering from type 2 diabetes.
That does not mean that you have to say goodbye to your cravings for potatoes. How about swapping it with an alternative that is healthier like... sweet potatoes, perhaps?
This superfood is known for its host of benefits, such as glucose or blood sugar regulation. What's more, it also has certain antioxidants to keep chronic diseases at bay.
Sweet potatoes' low glycemic index (GI) rating is the biggest reason why sweet potatoes work well for diabetics. For those who suffer from type-2 diabetes, foods that have a high GI spike blood sugar levels and are a big no-no.
A carotenoid called beta-carotene, which is a rich source of vitamin A, is found in sweet potatoes. It also gives a rich orange tinge to the veggie!
That's not all: there are also high amounts of vitamin C in this veggie, which is known to strengthen the immune system. In addition, sweet potatoes are also rich in iron, and this helps red blood cells produce oxygen throughout the body and transport nutrients.
This superfood also provides protein-based on plants, which helps keep you satisfied for long periods and accelerates weight loss. And that's great news if you want to boost your sensitivity to insulin. Finally, sweet potatoes are a rich source of fiber, which works great for your digestive system.
Although a good choice for diabetics is sweet potatoes, it is important to remember that they still contain carbs! That's exactly why exercising portion control is essential. Half a cup of sweet potatoes is good enough, as 15 grams of carbohydrates is the equivalent.
That's another thing to remember: it is the way you eat a sweet potato that affects the nutritional benefits of the veggie. As per a study published in the Journal of Nutrition and Metabolism, the nutritional benefits of this wonderful sweet potato can be eliminated by certain cooking methods such as baking and roasting while increasing its GI.
At the same time, according to the study, boiled sweet potatoes had the lowest GI value. This is because the starch is softened by boiling water, and it makes it easier to digest. That's why the best option for diabetics is to eat them in the boiled form!
It might be boring, but by sprinkling some cinnamon, chili powder, lemon juice, and black pepper, you enhance its flavor! Really, there's no reason to say no to sweet potato!
