Red sweet potatoes are rich in sugar, protein, fiber, and various vitamins, especially β-carotene, vitamin E, and vitamin C. So can people with diabetes eat sweet potatoes?
1. Can people with diabetes eat sweet potatoes?
Yes, people with diabetes can eat sweet potatoes, but in moderation. Sweet potatoes contain a relatively large amount of starch and polysaccharides. Overeating can lead to excessive caloric intake and affect blood sugar control. Sweet potatoes also contain high-quality dietary fiber and trace elements, which can help prevent the occurrence of diabetes in people without the condition. However, for people with diabetes, it is important to control the total calorie intake. So, can people with diabetes eat sweet potatoes? Yes, but in moderation.
Researchers found that obese rats with diabetes had a 26% and 60% decrease in insulin levels after consuming white-skinned sweet potatoes for 4 and 6 weeks respectively. They also found that sweet potatoes effectively suppressed the increase in blood glucose levels after oral glucose administration in diabetic obese rats. Additionally, consuming sweet potatoes helped lower triglyceride and free fatty acid levels in diabetic rats. These findings suggest that white-skinned sweet potatoes have certain anti-diabetic effects.
2. People with diabetes should replenish water after eating sweet potatoes
Because sweet potatoes contain a relatively high amount of sugar and are sticky, they are not easily digested. People with diabetes should not consume more than 600 grams of sweet potatoes per day and should avoid eating them at night. It is recommended to consume sweet potatoes during lunch and to replenish water after eating them.
2. Recommended recipes for sweet potatoes
1. Microwaved sweet potatoes
Ingredients: 2 sweet potatoes, some water
Instructions: After cleaning the sweet potatoes, wrap them tightly in plastic wrap without drying them. Put the wrapped sweet potatoes in the microwave and microwave them on high heat for 5 minutes. Flip the sweet potatoes to the other side and continue microwaving on high heat for another 5 minutes.
2. Sweet potato steamed buns with milk flavor
Ingredients: 220g fresh sweet potatoes, 100g cornstarch, 20g Nestle powdered milk
Instructions: Prepare the sweet potatoes, cornstarch, and powdered milk. Peel and slice the sweet potatoes. Place them in a microwave-safe bag and put them in the microwave. Microwave on high heat for 3 minutes until cooked. Mash the hot sweet potatoes into a paste. Mix the sweet potato paste with the cornstarch and powdered milk in a bowl. Add a small amount of hot water and mix well. Let it sit for 15 minutes to allow the flour and sweet potatoes to blend. Take a small piece of dough and shape it into a long round shape in your hands. Use your index finger to make a depression at the bottom of the bun to allow the cornstarch to steam thoroughly. Repeat this process to make 8 buns. Place them in a pot and steam over water for 20 minutes.
3. What vegetables are good for diabetes?
1. Carrots
Carrots contain a large amount of vitamins with excellent antioxidant properties. They are rich in β-carotene, which can eliminate free radicals in the body. Therefore, eating carrots, cabbage, and other vegetables rich in carotene in daily diet can effectively lower blood sugar.
2. Mushrooms
Mushrooms contain various vitamins and rich minerals such as calcium and iron. Most importantly, they contain 8 essential amino acids that cannot be synthesized by the human body.
3. Bamboo shoots
Bamboo shoots are low in both sugar and fat. When we consume this vegetable to lower blood sugar, we can achieve a feeling of fullness with minimal sugar intake. Furthermore, bamboo shoots contain insulin activators, which can effectively lower blood sugar.
4. Onions
Onions contain many other blood sugar-lowering factors. S-methylcysteine sulfoxide in onions has the function of lowering blood sugar and blood lipids. Onions also contain sulfonylurea, which can lower blood sugar by promoting the utilization of glucose by cells.
5. Black fungus
Modern medicine has found that black fungus is a low-calorie and highly nutritious delicacy. Its specific acidic polysaccharides have the functions of repairing pancreatic beta cells and effectively lowering blood sugar. It is suitable for moderate consumption by diabetic patients.
