Sweet potatoes, as a nutritious and sweet ingredient, are loved by people. However, opinions about the effects of sweet potatoes on blood sugar are mixed. Some people believe that sweet potatoes raise blood sugar, which is not good for diabetics; It is also believed that sweet potatoes are rich in dietary fiber, which helps lower blood sugar. So, does sweet potatoes affect whether blood sugar rises or falls? In this article, we will ** this question from multiple angles and ask our doctor to recommend some foods that can help lower blood sugar for us.1. The effect of sweet potatoes on blood sugarSweet potatoes are rich in nutrients such as starch, dietary fiber, vitamins and minerals. Among them, starch is the main component of sweet potatoes and a key factor affecting blood sugar. Starch is broken down into glucose in the body, which affects blood sugar levels. Therefore, the effect of sweet potatoes on blood sugar depends mainly on their starch content and how they are eaten.
Eating sweet potatoes in moderation generally does not cause a sharp rise in blood sugar for healthy people. This is because insulin in the body helps regulate blood sugar levels and keep blood sugar within the normal range. However, for people with diabetes or inadequate insulin secretion, excessive consumption of sweet potatoes may lead to a rise in blood sugar. In addition, the way sweet potatoes are cooked can also affect their glycemic effect. For example, boiling sweet potatoes into porridge or paste makes the starch in it easier to digest and absorb, which makes it easier to cause blood sugar to rise.
2. Doctor's advice: Eat these 4 foods to lower blood sugar
Oats: Oats are rich in dietary fiber, which can increase the residence time of food in the intestines, delay the absorption of glucose, and thus lower blood sugar. In addition, oats contain a substance called -glucan, which has a blood sugar and cholesterol-lowering effect.
Bitter melon: Bitter melon contains an ingredient called bitter melon saponin, which has a significant hypoglycemic effect. Studies have shown that bitter melon saponins can promote the secretion and utilization of insulin, thereby lowering blood sugar.
Spinach: Spinach is a low-calorie, high-fiber vegetable rich in vitamins, minerals, and antioxidants. These ingredients help improve insulin sensitivity and promote blood sugar stability. In addition, the dietary fiber in spinach can also increase satiety and reduce the intake of other high-calorie foods.
Citrus fruits: Citrus fruits such as oranges and grapefruit are rich in vitamin C and dietary fiber, which have the effect of lowering blood sugar and cholesterol. Studies have shown that certain components in citrus fruits can help lower blood sugar by promoting the secretion and utilization of insulin. In addition, citrus fruits are rich in antioxidants, which help protect pancreatic islet cells from damage.
3. How to scientifically consume sweet potatoes and other hypoglycemic foods
Eat sweet potatoes in moderation: For healthy people, eating sweet potatoes in moderation will not have much effect on blood sugar. It is recommended to limit the serving size to between 100-200 grams per serving, and avoid overcooking and adding high-sugar seasonings.
Paired with a blood sugar-lowering food: When eating sweet potatoes, you can pair them with some foods that have a hypoglycemic effect, such as oats, bitter gourd, spinach, etc. This balances blood sugar levels and reduces the effect of sweet potatoes on blood sugar.
Pay attention to the way you cook: When cooking sweet potatoes, it is recommended to choose low-oil and low-salt methods such as steaming and boiling, and avoid high-fat and high-heat cooking methods such as frying and frying. This preserves the nutrients of sweet potatoes while reducing calorie intake.
Individual differences and adjustments: Everyone's physical condition and blood sugar response are different, so when consuming sweet potatoes and other hypoglycemic foods, you should adjust it according to your actual situation. If you have any concerns or discomfort, please consult a medical professional or dietitian for advice.
Fourth, summary
The effect of sweet potatoes on blood sugar varies depending on factors such as an individual's physique, how much is eaten, and how they are cooked. For diabetics or people with insufficient insulin secretion, sweet potatoes should be consumed in moderation and avoid overcooking and adding high-sugar seasonings. At the same time, blood sugar levels can be better balanced by pairing with foods that have a hypoglycemic effect, such as oats, bitter gourd, spinach, and citrus fruits. When consuming these foods, we should also pay attention to the choice of cooking methods and the adjustment of individual differences. In conclusion, by consuming sweet potatoes and other hypoglycemic foods scientifically and rationally, we can better manage blood sugar levels and maintain good health.
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