Diabetics are generally advised to stay away from starchy foods like potatoes. Being a high-GI food, it metabolizes quickly and causes a sudden spike in the blood glucose levels in the body. But it doesn’t imply that you have to completely eliminate it from the diet. A diabetic can still enjoy potatoes, but in a healthy way, i.e., in the form of sweet potatoes. Hence, “sweet potatoes for diabetics” are always recommended by nutritionists!
Known as Shakarkandi in Hindi, sweet potato is a low-GI food that actually assists in regulating blood glucose in the body. Packed with plenty of nutrition, sweet potato is a superfood for diabetics. Vouched for its remarkable health advantages, let us know more about how the inclusion of potatoes is beneficial in your existing diabetes meal plan.
Sweet Potatoes And Its Role In Diabetes
In diabetes, the malfunctioning of the pancreas fails to regulate the production of insulin in the body. Insulin is a hormone that transports glucose obtained from food sources to various cells of the body. Cells use this glucose either to produce energy or to store it. Insulin is a beneficial hormone responsible for controlling sugar levels in the blood. You may want to watch this useful video to know if sweet potatoes are good for diabetics –
When the body produces low levels of insulin, does not produce any insulin, or does not use it properly, then it causes an imbalance in the levels of this hormone. When the amount of sugar in the blood increases, then the cells in the body can access it properly for energy production. The excess sugar goes into the kidneys and harms their functioning. The result is that sugar gets eliminated in the form of urine.
The holy grail sweet potato assists in balancing the level of blood sugar. It keeps it under permissible levels and so alleviates the difficult signs of diabetes. Sweet potato is a diabetic-friendly food. The fiber and antioxidants present in it show remarkable potential to normalize blood glucose.
Nutritional Value of Sweet Potato
A single medium-sized sweet potato comprises 26 grams of carbs and is balanced by 4 grams of fiber. In addition to it, this vegetable has several beneficial phytochemicals, vitamins, dietary fiber, like minerals such as potassium and iron, and protein.
Sweet potatoes have more nutrition compared to a regular white potato. It is rich in essential vitamins such as vitamin C, vitamin B6, and vitamin A. When you consume this nutrition-dense food, then it benefits your body in three ways: lower insulin resistance, effectively manage blood sugar, and reduce weight.
Abundance of Vitamin A deals with vision issues in a diabetic by improving it. The high ratio of dietary fiber keeps you fuller for a long time and aids in weight management. High fiber also regulates blood sugar. It contains good amounts of potassium that maintains the right blood pressure in the body.
Sweet Potatoes and GI
Sweet potatoes rank low on the glycemic index scale (0 to 100). Foods that rank high on this scale are the ones that get quickly digested and absorbed by the body. Quick assimilation of carbs and sugar causes a sudden spike in the blood sugar levels and deteriorates the condition of a diabetic patient.
White potato is a high-glycemic food that takes no time to get digested and absorbed. That’s the reason it is not recommended for diabetes. On the other hand, sweet potato is a low-GI food that ranks low on the GI scale. The slow-digesting sugar and carbs in the food don’t cause any drastic increase in blood glucose. Due to these benefits, it is viewed as a healthy and safe addition to the diabetic meal.
Different varieties of sweet potato
There are different types of sweet potatoes available in the global market.
1. Orange sweet potatoes
These potatoes are orange inside and reddish-brown outside. You will find them in U.S. supermarkets. They have low GI and high fiber, which makes them healthy for diabetes.
2. Purple sweet potatoes
These sweet potatoes are purple in color both inside and outside. They have comparatively lesser GI than oranges ones. The presence of anthocyanins, a type of polyphenolic compound, helps in improving insulin resistance, the prevention of obesity, and type 2 diabetes. Such potatoes aid in reducing the speed of carbohydrate digestion in the gut, and so the blood sugar rises at a slow and steady rate.
3. Japanese sweet potatoes
Mostly called white sweet potatoes, Japanese sweet potatoes are purplish in color on the outside and yellowish inside. This variation of sweet potato has caiapo extract that considerably lowers cholesterol and fasting and 2-hour glucose levels in the bloodstream.
What Makes Sweet Potatoes A Valuable Inclusion In A Diabetes Diet?
- Diabetics generally suffer from low vision. The presence of beta-carotene and vitamin A is seen to improve eye health in a person.
- Loaded with vitamin C, this food boosts defensive mechanisms in the body.
- Being a rich source of iron, it facilitates the flow of oxygen and nutrients all over the body.
- Being a plant-based source of protein, high amounts of fiber aid in efficient digestion and absorption of fats. This helps in keeping your stomach fuller for a long time. It prevents frequent cravings for food and controls body weight in a person.
- A study showed that sweet potatoes have an important hormone named “adiponectin” that improves the breakdown of fats, increases insulin sensitivity, and normalizes insulin secretion in the body.
Due to all these reasons, this starchy vegetable is considered an “anti-diabetic food.” It is advised that you talk to your nutritionist to find the right method and amount to add sweet potatoes to your daily meal.
How Much Sweet Potato Is Permissible To Be Consumed In One Day?
Being dense in fiber and other important nutrition, sweet potatoes make the perfect replacement for white potatoes. However, as they have high amounts of carbohydrates in them, they can raise glucose levels in the bloodstream. You need not avoid them completely, but consume them within limits.
If you are a diabetic, the ideal serving of sweet potato should be only 25% of your full plate. In other words, your consumption should be equal to 1/4th of your total meal.
Tips to Eat Sweet Potatoes In The Right Way
Sweet potatoes for diabetics are beneficial only when they are eaten in the right way. When you eat it in unhealthy ways, then it gets transformed into a high-GI food that can negatively impact your body. Follow these tips to consume sweet potatoes in diabetes.
- Eat sweet potatoes with their skin, as it has the maximum amount of nutrition and fiber.
- Boiled form of sweet potatoes has the lowest GI value as compared to baked, roasted, or fried form. These methods of cooking reduce its nutritional content and raise its GI score, thereby making it unhealthy for a diabetic.
- You can increase the goodness of sweet potatoes by combining them with protein- and fiber-rich food. This will help you balance its high carbohydrate content.
- You can make it flavorful by adding diabetic-friendly herbs and spices such as cinnamon, oregano, chili powder, paprika, and black pepper. It will make it easy to digest.
- Eat them as a whole. This is because the GI value lowers when you dice them. Don’t eat it in mashed form, as it has low nutrition as compared to its whole form.
Risks Associated To Consuming Sweet Potatoes When You Are A Diabetic
As sweet potatoes are large in size, you can overeat them. It is important to know that sweet potatoes have a higher amount of carbs in them. So, if you eat it in excess, then it can cause an imbalance in blood sugar levels. You should note that your daily consumption of sweet potatoes should not exceed ¼ of your entire meal. So, to get the best benefits of sweet potatoes devoid of side effects, eat them in moderation and in the boiled way.
Sweet Potato Recipes : Interesting Ways To Eat Sweet Potatoes For Efficient Management Of Diabetes
Here are some delicious ways to eat sweet potatoes in a diabetic meal. You will learn how to cook potatoes for diabetics –
1. Quinoa and Sweet Potato Salad
This is a healthy and delicious way to eat sweet potatoes with the goodness of quinoa, coconut, cashews, and other nutritious diabetic-friendly foods.
Ingredients :
- 1 cup of peeled, boiled, and diced sweet potato
- 1 cup of sugar-less shredded coconut
- 1 cup of boiled quinoa
- 1/2 cup of cashew nuts
- 1 finely chopped onion
- 1 tsp of pepper powder
- 1/2 tsp of cayenne
- Salt according to taste
Preparation Instructions:
- To prepare this dish, take a kadhai and heat oil in it.
- Add onion to it and fry till it turns golden brown in color
- Now add cayenne, pepper, coconut, and boiled sweet potato.
- Saute it on low flame till you get a delicious aroma of coconut.
- Add cashew nuts to this mix.
- Fry the mixture for five minutes.
- As quinoa takes very less time, we will add it at the last. Now when cashews are fried, we will add cooked quinoa to the mixture and mix everything nicely.
- Let it cook for another three minutes.
- Put off the flame, and serve hot.
2. Shakarkandi Ki Chaat
Ingredients
- 1/2 Kg of peeled, cooked, and diced sweet potato
- 1 Tbsp. of Chaat masala
- 1 Tbsp. of Chilli powder
- 1 Tbsp. of roasted Cumin seeds
- 1 Tbsp of black pepper
- Juice of one lemon
- 2 to 3 chopped green chillies
- Cubed apples and cucumber
- Finely chopped coriander for garnish
Preparation Instructions:
- Mix all these ingredients properly in a bowl.
- Add spices as per taste.
- It is ready to be served. Serve it fresh.
3. Diabetic sweet potato fries
For diabetics, sweet potato fries offer a tantalizing alternative to traditional fries, combining taste with nutritional benefits. Sweet potatoes have a lower glycemic index compared to white potatoes, which means they cause a slower rise in blood sugar levels. This makes them a smart choice for managing diabetes while satisfying cravings for something crunchy and delicious.
- For the perfect baked sweet potato fries, start by selecting fresh, firm sweet potatoes. After washing and soaking them to enhance their crispiness, cut evenly-sized fries to ensure uniform cooking. This step is crucial, as uneven pieces can lead to inconsistent textures, resulting in some being overcooked while others remain soggy.
- Once cut, coat the fries lightly with cornstarch; this secret ingredient will give them an extra crunch that rivals their fried counterparts.
- Arrange the fries on a baking sheet lined with parchment paper, which prevents sticking and promotes even browning.
- Sprinkle a touch of salt to enhance their natural sweetness, then bake at high heat—around 425°F (220°C)—to achieve that coveted crispy exterior.
- Halfway through, flip all of the fries for uniform crisping, ensuring that each side benefits from the heat. For the final touch, wait 5 more minutes before pulling them from the oven; this resting time allows for further crisping, creating an irresistible texture that will keep you coming back for more.
Enjoy your homemade sweet potato fries as a deliciously healthy snack or a vibrant side dish!
Frequently Asked Questions About Sweet Potatoes
Below are some of the commonly asked questions about consumption of sweet potatoes in diabetes.
1. Is sweet potato good for the health of Type 2 diabetics?
Answer: To keep the blood sugar levels within limits, it is advised to eat sweet potatoes. Eating them with their skin provides more fiber to your body and several other vitamins too. When these foods are boiled, it reduces its glycemic index, which makes it ideal for diabetes. Unlike a regular potato, eating a sweet potato will not cause an immediate effect on blood sugar.
2. How does sweet potato help you lose weight?
Answer: Sweet potatoes are a great addition to a diabetic meal. Being high in fiber and slow-digesting sugar and carbs, it keeps you fuller for a longer time. In this way, it keeps not just blood glucose but also weight under control.
3. Which is better for a diabetic: sweet potato or white potato?
Answer: Given a choice between the two starchy vegetables, sweet potatoes are a healthy addition to the diet of diabetes. This is because of the low GI and higher fiber content compared to white potatoes. Sweet potato for diabetics is always considered a better option than white potato.
4. Does sweet potato raise blood pressure?
Answer: When you eat it in moderate amounts and in the right way, it does not have any negative impact on blood pressure. Boiled sweet potatoes are rich in potassium, hypertension-fighting starch, and beta-carotene that maintain the right level of blood pressure in a person.
5. How should you design your diabetic meal with sweet potatoes?
Answer: Your ideal intake should be half of the medium-size sweet potato. It will provide you with 15 grams of essential dietary carbs for your body. The rest 3/4th of the plate should comprise of foods that have healthy fats, protein, and fiber.
6. Are sweet potatoes hard to digest?
Sweet potatoes are often hailed for their nutritional benefits, but questions about their digestibility persist. Many people find them easy to digest due to their high fiber content. The natural sugars in sweet potatoes are also simpler for the body to break down, making them a favorable option for those with sensitive digestive systems. However, it’s essential to consider individual tolerances; while most can enjoy them without issue, some may experience discomfort.
The starch content in sweet potatoes can contribute to gas production in the large intestine. For those prone to bloating or digestive distress, it might be wise to start with smaller portions or incorporate them gradually into the diet. Understanding your body’s reactions can help you enjoy sweet potatoes without discomfort while reaping their many health benefits.
7. Can diabetics eat sweet potatoes everyday?
Yes, eating sweet potatoes every day is feasible for those with diabetes, provided that portion sizes are managed carefully. It’s crucial for individuals to monitor their carbohydrate intake throughout the day, as people with diabetes can eat carbs but need to watch portions of foods with carbs. Incorporating sweet potatoes into a balanced meal plan allows for creative culinary exploration while ensuring nutritional variety. Roasted, mashed, or even baked, these versatile tubers can bring not only flavor but also a sense of satisfaction without significantly disrupting blood sugar control when consumed thoughtfully.
Conclusion
Sweet potato is a healthy substitution for white potatoes. It is a divine natural gift for diabetics. When consumed in moderation, sweet potatoes serve as a healthy food plan for a diabetic. As this superfood is dense in carbs, be mindful of your portion sizes. Pairing it with raw veggies and eating them as a whole will keep your diabetes under control.
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