In front of a vegetable stall at the market, two elderly people are picking sweet potatoes. One said with a smile: "I heard that sweet potatoes can lower blood sugar, I eat them every day!."The other shook his head and responded, "No, I've heard that eating sweet potatoes raises blood sugar!.""This kind of conversation is not uncommon in life. As a common ingredient, does sweet potato lower or raise blood sugar?What is the hidden truth and common misconception behind this?
Sweet potatoes, with their high nutritional value and sweet taste, are loved by many people. But there are many opinions about its effect on blood sugar, making it difficult to judge. Does eating sweet potatoes every day have a positive or negative effect on blood sugar?
Sweet potatoes are not only delicious ingredients, but also a treasure trove of nutrients. First of all, sweet potatoes are rich in dietary fiber, which absorbs water and expands during digestion, which helps to promote intestinal peristalsis and improve satiety, making it a good choice for weight control. At the same time, sweet potatoes are also rich in vitamins A, C and a variety of minerals, such as potassium and iron, which are necessary for maintaining good health.
Regarding the sugars in sweet potatoes, it is mainly starch, a complex carbohydrate. Compared to regular sugar, starch takes longer to be broken down and absorbed by the body, so it does not cause a rapid rise in blood sugar. Moreover,Sweet potatoes release sugar slowly, providing a long-lasting supply of energy rather than a brief blood sugar spike.
Another key factor is the fiber content in sweet potatoes. Fiber slows down the movement of food through the intestines, which prolongs the time it takes for sugar to be absorbed and helps keep blood sugar levels stable. For example, one study showed:Replacing some white rice or white flour with sweet potatoes as a staple food can effectively reduce the postprandial glycemic response.
There are many types of sweet potatoes, and different types of sweet potatoes have slight differences in taste and nutrient content. For example,Purple sweet potatoes are attracting attention for their rich anthocyanins, a natural pigment that has a powerful antioxidant effect and helps prevent several diseases。By choosing different types of sweet potatoes, you can not only enrich the taste of your diet, but also provide your body with more comprehensive nutrition.
The effect of sweet potatoes on blood sugar is a complex topic. First, it is important to understand the glycemic index (GI) of sweet potatoes, which is a measure of the changes in blood sugar caused by food. Sweet potatoes have a medium GI, meaning they don't raise blood sugar as quickly as candy. But that's not the big picture. The type and amount of sugar in sweet potatoes, as well as the body's response to these sugars, are key factors that affect blood sugar.
Studies have shown thatSweet potatoes contain soluble and insoluble fiber, which slowly releases sugar during digestion, thus avoiding a sharp spike in blood sugar。However, this effect is not the same for everyone. For example, in people with diabetes, even foods with a moderate GI can cause instability in blood sugar.
In addition, the way sweet potatoes are eaten is also very particular. Eaten raw, cooked or roasted, these different cooking methods affect its GI value. Studies have shown that roasted sweet potatoes may have a higher GI value because the high temperature makes it easier for sugar to be released.
Proper consumption of sweet potatoes is essential to exert their health benefits. Sweet potatoes are rich in nutrients, but knowing the right amount and timing is the key to ensuring good health.
First of all, the best time to eat sweet potatoes is worth paying attention to. For breakfast, a small piece of sweet potato provides energy, while fiber aids in the digestive process throughout the day. At dinner, you should avoid eating a lot of sweet potatoes because you are less active at night, which can easily lead to a rise in blood sugar levels.
Regarding the amount consumed, it depends on the health status and activity level of the individual. General advice,The amount of sweet potatoes at each meal should not exceed the size of one palm。For people with strict blood sugar control, the amount of sweet potatoes should be considered more carefully.
The pairing of sweet potatoes with other foods is also an important aspect. Paired with high-fiber vegetables and moderate amounts of protein, such as chicken or beans, can lower the overall glycemic index of sweet potatoes and help better control blood sugar levels. For example, you can pair roasted sweet potatoes with leafy greens and grilled chicken breast in a single meal, a combination that is both nutritious and balances blood sugar.
As a special reminder, individual differences are very important when consuming sweet potatoes. Different physical conditions and lifestyle habits mean that sweet potatoes react differently.