People with diabetes are often constrained to limit the intake of starchy food like potatoes. What about sweet potato- a starchy cousin of potatoes? Well, sweet potatoes have been used in the traditional treatment of heart diseases such that it reduces cholesterol levels in the blood. But is sweet potato good for diabetes? Glycemic Index of Sweet Potato? How much to eat and when are questions this article will answer.Contents:
The nutrition facts for 100 grams of raw sweet potatoes are:
Protein: 1.6 g
Carbs: 20.1 g
Sugar: 4.2 g
Fiber: 3 g
Fat: 0.1 g
Sweet potatoes (Shakarkandi) are a healthy alternative to regular potatoes. 100 grams of sweet potatoes contain 20.1 g carbohydrates, 1.6 g protein, and 3 g fiber. It contains a rich source of beta carotene, vitamin C, and potassium. Vitamin C boosts immunity and improves skin and hair health. Potassium is known to reduce risks of heart diseases.
Sweet potatoes are a good source of antioxidants, vitamin B6, E, and micronutrients like manganese, calcium, iron, zinc, phosphorus, copper, etc. Sweet potatoes are considered to be a low-to-medium glycemic food.
However, the method of cooking has a large impact on its glycemic index (GI). Boiled sweet potatoes have a low GI score of 46 as compared to a high GI score of 82 for roasted and 94 for baked sweet potatoes.
The best way to consume sweet potatoes (with skin) is to boil them instead of roasting, baking, or frying. Some diabetic-friendly recipes that can be tried:
It is recommended to consume half of a medium-size sweet potato for people with diabetes. This accounts for 100 grams of sweet potato daily. Also, use low carb vegetables while cooking 100 grams of sweet potato. This is because sweet potatoes already contain 15 grams of carbs in it. The best time to have sweet potato for a diabetic is for breakfast.
In addition, to control blood sugar levels, sweet potatoes have many tremendous benefits:
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