In modern life, with the change of people's diet and the acceleration of the pace of life, the problem of high blood sugar is becoming more and more common. As a common food, sweet potatoes are loved for their unique taste and nutritional value. However, questions about whether sweet potatoes raise blood sugar are also often troubling people. This article will provide an in-depth analysis of the relationship between sweet potatoes and blood sugar from a scientific point of view, and introduce five foods recommended by internal medicine experts to help stabilize blood sugar.1. The relationship between sweet potatoes and blood sugar1. Nutrients of sweet potatoes.
Sweet potatoes are rich in starch, dietary fiber, vitamins and minerals. Among them, starch is the main component of sweet potatoes and the main factor that causes blood sugar to rise. However, the starch in sweet potatoes is a slow-digesting starch and has a relatively low glycemic index (GI), meaning it causes a slower rise in blood sugar.
2. The effect of sweet potatoes on blood sugar.
Although the starch in sweet potatoes can cause blood sugar to rise, it is relatively slow to raise blood sugar, and the dietary fiber in sweet potatoes can help delay the rise in blood sugar after a meal. Therefore, the effect of moderate consumption of sweet potatoes on blood sugar is not significant. However, for people who already have high blood sugar or diabetes, it is still important to pay attention to the intake and cooking of sweet potatoes.
3. Cooking suggestions for sweet potatoes.
In order to reduce the effect of sweet potatoes on blood sugar, it is recommended to use low-oil and low-salt cooking methods such as steaming and boiling, and avoid high-calorie practices such as frying and grilling. In addition, eating it with foods rich in protein and dietary fiber can help further slow down the rise in blood sugar after a meal.
2. Five foods recommended by internal medicine experts to stabilize blood sugar
1. Oats. Oats are rich in -glucan, a soluble dietary fiber that helps delay the rise in blood sugar after a meal. At the same time, oats are also rich in B vitamins and minerals, which are beneficial for maintaining good health.
2. Bitter gourd. The bitter melon saponin component in bitter melon has an insulin-like effect and helps promote blood sugar utilization and lower blood sugar levels. In addition, bitter melon is also rich in vitamin C and a variety of minerals, which have antioxidant and immune-boosting effects.
3. Onions. The sulfide and chromium in onions help regulate blood sugar metabolism and improve insulin sensitivity. At the same time, onions also have a variety of health benefits such as anti-inflammatory, antioxidant, and hypolipidemic properties.
4. Spinach. Spinach is rich in nutrients such as dietary fiber, vitamin C, and minerals, which can help slow down the rise in blood sugar after a meal. In addition, the chlorophyll in spinach also has antioxidant and anti-inflammatory effects, which are beneficial for good health.
5. Nut foods.
Nut foods such as walnuts and almonds are rich in nutrients such as unsaturated fatty acids, dietary fiber and minerals, which can help improve insulin resistance and reduce the risk of cardiovascular disease. However, due to the high calorie content of nuts, it is recommended to consume them in moderation.
3. Dietary recommendations for stabilizing blood sugar
1. Eat a balanced diet.
Eating a balanced diet is key to stabilizing blood sugar. It is recommended to consume the right amount of carbohydrates, proteins, fats, and a variety of vitamins and minerals every day. At the same time, avoid foods high in sugar, fat, and salt to reduce the risk of blood sugar fluctuations.
2. Eat regularly.
Eating regularly and in small quantities can help keep your blood sugar stable. It is recommended to eat three regular meals a day to avoid prolonged hunger or overeating. For those who need to add meals, you can choose low-calorie, high-nutrient foods as supplements.
3. Increase the amount of exercise.
Proper exercise helps to burn off excess sugar and fat in the body and improves insulin sensitivity. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, etc. For people with poor exercise ability, light exercises such as walking and tai chi can be chosen as a starting point.
4. Maintain good living habits.
Good lifestyle habits such as getting enough sleep, reducing stress, quitting smoking and limiting alcohol can help keep blood sugar stable. It is recommended to maintain 7-8 hours of sleep every day, learn to regulate emotions and stress, and avoid bad behaviors such as excessive drinking and smoking.
In conclusion, sweet potatoes are not the "catalyst" for high blood sugar, and eating them in moderation and choosing the right cooking method can reduce their effect on blood sugar. At the same time, the five foods recommended by internal medicine experts, as well as good eating habits and lifestyle, all help stabilize blood sugar levels. By adjusting our diet and increasing the amount of exercise, we can better manage our blood sugar health. List of high-quality authors