Choosing And Storing Sweet Potatoes
Picking the right sweet potato can make all the difference when you’re trying to achieve that perfect baked sweet potato. So how do you end up with the right one? Go for thinner, uniform sweet potatoes.
Although you may be tempted to pick the more meatier;potato, thinner sweet potatoes will cook evenly all the way through to the center. With fatter sweet potatoes, the outsides will be done before the centers have been fully cooked. If you’ve ever encountered this problem when baking sweet potatoes, it’s probably because you’re cooking with the wrong size.
Can I Eat Sweet Potatoes If I Have Diabetes
Yes diabetics can eat sweet potatoes. Sweet potatoes contain carbohydrates which can raise blood sugar levels. However if you eat the right serving size of a sweet potato you can control the amount of sugar you take in. Also what you put on the potato is important. Avoid added sugars or sweeteners.
Absolutely! Sweet potatoes are perfect for any plate but especially for people with diabetes. Compared to white potatoes, sweet potatoes;are lower on the glycemic index and deliver chart topping vitamin A for eye health. The fiber helps with blood glucose control and weight management and the potassium helps control blood pressure.
One important note… Take care to prepare your sweet potatoes without all of the added sugar, butter or marshmallows that many recipes call for. Go beyond the norm and try sweet potatoes roasted, mashed or even pureed into soup.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
Eating Potatoes Like This Can Be Healthy For Diabetics
Expert-reviewed by;Ashwini S.Kanade, Registered Dietician and Certified Diabetes Educator with 17 years of experience
Bake them, mash them, grill them or deep-fry them, potatoes in any form or shape are a delight to eat! Touted to be an important food staple and the number one vegetable crop in the world, they are available all year-round in India.;But did you know that potatoes are a starchy, tuberous crop from the perennial plant Solanum tuberosum? They are a complex carbohydrate similar to rice, wheat and other ground provisions.
Carbohydrate options for diabetes is usually defined by the Glycemic Index value. The glycemic index rating of potatoes makes them a bad carb. Any GI score above 70 is high, indicating the food causes a rapid spike in blood sugar. The GI of potatoes is variable between 58 and 111; on an average, it is 78 for a boiled one and 87 for an instant cooked one.
However, potatoes are incredibly popular worldwide an, arent considered unhealthy unless and until deep fried. So, should diabetics really be eating potatoes? Let us find out!
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Sweet Potatoes Vs Other Potatoes What Are The Differences
Sweet potato is only a variety of potatoes. There are other varieties of potatoes in the market that must not be mistaken for sweet potatoes.
These varieties of potatoes, though related, have a difference in their nutrient content. Thus, have different effect to health and affects the fasting blood sugar level differently.
The first step to differentiating the sweet potatoes from other varieties in a market or farm is by their marked physical appearance, different from the regular potato.
When you see a sweet potato, youll be able to tell by its small or medium-sized tapering tuber. A thick but, smooth skin accompanies this fusiform shape.
It has an outer light-brown color, with its inner flesh ranges from orange to purple color, depending on the variety of the sweet potato.
The sweet potato is also differentiated from other potatoes by its nutrient content, literally. Its high vitamins A content gives its flesh a characteristic orange color, which other potato does not have.
When peeled, the sticky white ooze from the sweet potato can be used to differentiate it from the regular potato. The white ooze, resulting from excess starch mixed with sugar in the flesh of the sweet potato, is not seen in other potatoes.
What Is A Glycemic Index And Why Should We Care About It
A glycemic index is a way of ranking carbohydrate-containing foods according to their immediate effects on blood sugar levels. Carbs with a low GI are more slowly digested, causing a slower rise in insulin levels, whereas foods with a high GI, such as white bread and table sugar, are quickly digested and make our insulin levels skyrocket.
That means foods with a high GI are also way more likely to make you hangry.
A low GI is defined as 55 and under, intermediate is 56 to 69, and high is 70 and above.
In the case of tubers like potatoes and sweet potatoes, we often overlook their incredible potential to convert from starch to sugar. Sweet potatoes may not be sold in a bakery box, but they still contain chains of glucose like other sugary foods the difference is that a sweet potatos glucose comes packaged in a plant, not in a cookie or cake.
As health journalist Max Lugavere explains in his book Genius Foods, our bodies can turn starch into sugar molecules with ridiculous ease. This conversion process begins even before you swallow your food, when an enzyme in your saliva called amylase begins to break down starch. But your body isnt the only thing that converts starch to sugar. Cooking does it, too.
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How Do Sweet Potatoes Affect Blood Sugar
Since sweet potatoes are high in carbohydrates, they can spike blood sugar levels. Their fiber content helps to slow down this process.
Orange sweet potatoes have a higher GI. This can increase your blood sugar level, compared to other sweet potato varieties.
No matter which type of sweet potato you choose, limit your quantity and opt to boil or steam instead of bake.
When eaten in moderation, all kinds of sweet potatoes are healthy. Theyre very high in antioxidants, vitamins, and minerals and can safely be included in a diabetes-friendly diet.
Here are some diabetes-friendly recipes you can try:
How Much Of The Sweet Potato Should Be Had By Diabetics
Well, as by now, we are aware that sweet potatoes are good for the health, but must be taken in regulated quantities if you have diabetes, therefore, let us discuss the recommended amount one can have.
Most sweet potatoes are big, and that much of an amount is not recommended. It is best to select medium-sized sweet potatoes and use only one for consumption. This will be around 80 grams of sweet potato. Lesser amounts are fine, but more than this quantity must be avoided.
Let us get into further details of how the Glycemic index differs from the variation in the sweet potato recipes:
Changes in the Glycemic Index of Sweet Potatoes with the changes in cooking method:
;;;;;;;; Boiled Sweet Potatoes: Boiling is considered to be one of the healthy ways to cook food to reduce its effects on the blood sugars.
Boiling the starchy sweet potatoes helps the starch be broken down easily in the human bodys digestive system.
This prevents extreme spikes in the sugar levels in the blood.
Boiling also makes another excellent addition to the sweet potato, that is it makes the vegetable to retain comparatively more resistant starch that is a kind of fiber that slows down the digestion process and releases sugars at a slower pace. Thus, the level of blood sugar rising dangerously is prevented.
The sweet potatoes have a low to medium range of Glycemic Index when boiled.
The more you boil it, the lower goes its glycemic count.
On baking, the Sweet potato becomes a high Glycemic Index item.
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Benefits Of Sweet Potatoes For Diabetes
Sweet potatoes have amazing medicinal properties that are vital for diabetics. Sweet potatoes for diabetes appears to be the best dietary source that has the best of both worlds. Heres why!
The American Diabetes Association Has Dubbed Sweet Potato As A Superfood For Diabetics Here’s What Makes It An Ideal Bet To Be Included In Your Diabetes Diet Plan
- Sweet potatoes may actually help regulate your blood sugar levels
- Sweet potatoes are very effective in ensuring that your blood sugar level
- Sweet potatoes are packed with a decent amount of fibre
Are you a diabetic? If yes, then you may have heard many people advise you to stay away from potatoes, and they have their reasons too. Potatoes have a high glycaemic index. High glycaemic foods get metabolised quickly and spike your blood sugar levels. ;But, this does not mean that you need to eliminate all tubers from your diet. Sweet potatoes, or shakarkandi, for that instance may actually help regulate your blood sugar levels. The American Diabetes Association has actually dubbed the nutritional tuber as a superfood for diabetics and vouched for benefits of sweet potato. Here’s what makes it an ideal bet to be included in your diabetes diet plan.;
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How To Cook Sweet Potatoes For Diabetics : How To Cook Sweet Potatoes
How To Cook Sweet Potatoes For Diabetics : How to cook sweet potatoes | Vegan Cooking Tips #1 – YouTube. Sweet potatoes are starchy and moist with a rich, sweet flavor. Yvelette stines, ms, med, is an author, writer, and communications specialist specializing. Stefani newman & emilie sennebogen in the united states, sweet potatoes are typically associate. They’re also packed with nasunin chemicals that improve blood flow to the brain and anthocya. Sweet potatoes are one of the best foods for diabetics because of their fiber content.
The delicious flavor and extensive nutritional benefits are certainly good reasons to le. Yvelette stines, ms, med, is an author, writer, and communications specialist specializing. Sweet potatoes are one of the best foods for diabetics because of their fiber content. They’re also packed with nasunin chemicals that improve blood flow to the brain and anthocya. When you consider the magnitude of that number, it’s easy to understand why everyone needs to be aware of the signs of the disea.
How To Enjoy Sweet Potatoes
If you have diabetes, sweet potatoes are a safe option to add to your diet in moderation.
Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help individuals with diabetes control their blood sugar.
As someone with diabetes, if you do consume sweet potatoes, the amount and how you prepare the sweet potato is important.
There was a study that showed that out of 70,773 people consuming three servings per week of mashed, boiled, or baked potatoes there was an increase in the risk of type 2 diabetes by 4%.
The study also looked at the consumption of French fries, and the risk elevated to 19%. Consuming fried potatoes can lead to weight gain and other health issues. For individuals with diabetes, weight control is important.
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Sweet Potatoes For Diabetes: How Does The Tuber Help Regulate Blood Sugar Levels
Diabetes refers to the group of metabolic diseases that result in too much sugar in the blood . Diabetes can be managed to a large extent by proper diet, physical activity and oral medications. Diabetics are often recommended to eat foods that are high in fibre, and sweet potatoes are loaded with it.;According to the book, ‘Healing Foods’ by DK Publishing, sweet potatoes are very effective in ensuring that your blood sugar levels do not fluctuate. “Sweet potatoes are a traditional treatment for diabetes. They contain slow-release carbohydrate and the hormone adiponectin, a combination that helps keep blood sugar levels steady,” the book notes.;
Sweet potatoes are very effective in ensuring that your blood sugar levels do not fluctuate
Consultant Nutritionist, Dr. Rupali Datta, tells us that it is a myth that starchy foods should be ruled out from the diets of diabetics completely. If you maintain portion control, they can be added to your diet too. She reveals that sweet potato has a decent amount of fibre and its starchy carbs propel delayed sugar release. Since it is a nutrient-rich food, you are not getting just empty calories out of this wonder tuber. At 109 Kcal/100 grams and 24 grams of carbs, it makes for a decent snack choice or a dessert option. Sweet potato has a GI of low to medium, depending on the cooking method, according to the Open Nutrition Journal, 2012, Volume 6, which was a detailed study on the effect of various cooking methods on the GI of sweet potato.
Nutritional Content Of Sweet Potato
The sweet potato is one of the healthiest vegetables to be consumed. Its rich contents are all of good advantage to the body. Its high-water content, its carbohydrate and fiber content, as well as the no-fat content, makes the sweet potato very rich.
Below is the breakdown of the nutritional content of a 100grams sweet potato;
Sweet potato has a moderate caloric content of 86 to 103 calories. This level of caloric content is considered healthy and safe. It is due only to the sweet potatos rich carbohydrate content, not from fat.
In a medium-sized sweet potato, water makes up a 70% of its content. Sweet potato, thus richly hydrates the body, and is, therefore, a perfect meal for healthy skin.
The protein content in a 100gram of potato, is only about 2%.
Sweet potatoes are not the best tuber vegetable to consider for a protein source. However, the type of proteins present, contains antioxidants properties, important for immunity.
20.1 grams of carbs are found in 100 grams of sweet potato. Starch forms the bulk of the carbohydrates present in the sweet potato, and is responsible for the white ooze seen in freshly peeled potatoes.
The sugar content in a medium-sized sweet potato is about 4.2 grams. The type of sugar present includes all simple sugar like fructose, glucose and sucrose.
Sweet potato is also rich in fiber, with 3 grams of fiber in a 100 gram of potato.
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How Cooking Affects A Sweet Potato
The nutrition facts for raw and baked sweet potatoes can be vastly different. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Thats a big increase in carbs and sugars. But why?
Heres the scientific explanation: Heat breaks down starch granules, which allows amylopectin and amylose to be more readily digested by pancreatic amylase , which turns starch into maltose .
Heres the laypersons explanation: Heat breaks down the starch in sweet potatoes in a way that allows your body to easily convert that starch into sugar, which spikes your blood sugar levels.
So what does that specifically mean in the case of sweet potatoes?
A study conducted in 2016 subjected 11 types of sweet potatoes to three different cooking methods baking, microwaving and steaming to determine each methods effect on the foods glycemic index. And the differences were notable.
Cooking Treatment Effects On Sugar Profiles And Sweetness of Eleven-Released Sweet Potato Varieties, published in the Journal of Food Processing & Technology, found that the GI for a raw sweet potato started at 15 and that baking increased it the most , microwaving the least , and steaming came in somewhere in the middle.
Is Sweet Potatoes Good For Diabetics
Sweet potatoes can also help manage diabetes Sweet potatoes are categorized as low to high on the glycemic index scale, and several studies have indicated that it can minimize the occurrence of insulin resistance and low blood sugar levels, as well as high blood sugar in people who are suffering from diabetes .
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Risks Of Eating Sweet Potatoes
Yes, sweet potato has several health benefits attached to eating it, as noted above. Similarly, there are a few risks to eating sweet potatoes too. And they include:
- Buildup of beta-carotene
This risk could be self-inflected when the sweet potato, which is very rich in beta-carotene is eaten too much. The effects of the buildup of beta-carotene will result in orange-colored skin and nails.
- Kidney stones
People with kidney stones should avoid sweet potatoes because of the antioxidants richly present in it.
What Is In A Sweet Potato
One medium sweet potato contains 114 calories, 27 grams carbohydrate, 2 grams protein, 4 grams fiber, and no fat. One half cup sweet potato is considered 1 carb choice, if you are counting carb choices.
The sweet potato is considered a superfood due to its many health benefits. Continue reading to learn more about this fabulous root vegetable.
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