In people's cognition, sweet potato is a coarse grain, which is healthy and delicious no matter how it is cooked. However, many people have questions: Is sweet and soft sweet potato good for blood sugar? How can I eat healthily?
Sweet potato, also called sweet potato and sweet potato, contains all kinds of nutrients needed by human body. Every 500g of sweet potato contains protein 11.5g, sugar14.5g, fat1g, phosphorus100mg, calcium 90mg, iron 2g, carotene 0.5mg and other vitamins.
A medium-sized sweet potato can satisfy 400% vitamin A, 37% vitamin C, 16% vitamin B6 and 15% potassium.
Sweet potatoes are divided into red hearts, yellow hearts, white hearts and purple hearts, and different colors of sweet potatoes have different nutrition. Red-heart sweet potato has more carotene and less carbohydrates. White sweet potato tastes dry and sweet, and contains a lot of dietary fiber.
The content of protein, zinc, iron, manganese, magnesium and calcium in purple sweet potato is obviously higher than that in other sweet potatoes, and it is also rich in selenium and anthocyanins.
Some people think that sweet potato contains more starch, which easily affects blood sugar control, while others think that eating sweet potato can lower blood sugar. This statement comes from two international studies.
Japanese researchers have done an experiment and found that after eating sweet potato for 4-6 weeks, the insulin level of diabetic mice decreased by 26% and 60% respectively, which can effectively inhibit the increase of postprandial blood sugar and reduce the blood lipid level. A clinical study in Australia found that insulin sensitivity of patients with type 2 diabetes was improved after taking sweet potato extract.
Therefore, many sugar friends think that sweet potato helps to control sugar. But in fact, at present, most of the research only stays in animal experiments or sweet potato extracts, which is very different from eating sweet potatoes directly.
In fact, as a relatively healthy food, sweet potato can be eaten by diabetics, but the consumption should be controlled.
The glycemic index of sweet potato is 77, and the glycemic load is 1 1.8, which belongs to the food with high glycemic index and is not suitable for diabetics to eat in large quantities. If you eat both sweet potatoes and rice, the superposition of calories is not conducive to controlling blood sugar.
Therefore, it is suggested that diabetic patients should eat more sweet potatoes while reducing the intake of staple foods such as rice.
There are many "anti-cancer food lists" circulating on the Internet, and sweet potato ranks first. Some articles pointed out that the anti-cancer rate of sweet potato is as high as 98.7%, and many middle-aged and elderly people are convinced of this. Can eating sweet potato really fight cancer?
In fact, these anti-cancer rankings are pseudoscience. The mechanism of cancer is very complicated. At present, there is no single food that can prevent cancer, and no research has proved that people who eat sweet potatoes have a lower cancer rate.
Sweet potato has more dietary fiber than rice and flour products. In 20 17, the World Cancer Research Foundation reported that foods rich in dietary fiber "probably" can prevent colorectal cancer. Studies also show that eating more dietary fiber can reduce the risk of various diseases.
In addition, obesity will increase the risk of cancer. Replacing some staple foods with sweet potatoes can control energy intake and help control weight.
Therefore, the essence of dietary cancer prevention is to consume dietary fiber and control energy intake, but dietary fiber is not unique to sweet potatoes, and weight control is also related to the overall dietary structure and exercise habits.
So we can't say "sweet potato can fight cancer". What really prevents cancer is a balanced diet and a healthy lifestyle.
Although sweet potato itself can't lower blood sugar or fight cancer, it still has many benefits. Diabetic patients can eat healthily as long as they master the correct diet method.
1, use sweet potato instead of staple food.
100 grams of sweet potato is equivalent to 25 grams of rice. Every time diabetics eat100g of sweet potato, they will reduce about half a bowl of rice.
In terms of glycemic index, the glycemic index of sweet potato is 77, and that of rice is 82. Sweet potato is slower than rice, so diabetic patients can use sweet potato to replace some staple foods, which will help reduce the sugar rise rate of staple foods, reduce calorie intake and help control blood sugar.
2. Reasonable collocation
Although the glycemic index of sweet potato is lower than that of rice, it still belongs to high GI food. Dietary Guidelines for China Residents (20 16) suggests that the daily intake of sweet potatoes (sweet potatoes or potatoes, etc.). ) should be controlled at 50-100g, diabetics should eat sweet potatoes in moderation, and reasonably mix green vegetables and coarse grains to diversify their diet structure.
Step 3 pay attention to practice
The glycemic index of sweet potato also changes with different cooking methods. The glycemic index of boiled sweet potato is 77, while that of baked sweet potato is as high as 94, which is because some sucrose is converted into maltose with faster glycemic rate during baking. Therefore, it is recommended that diabetic patients eat steamed sweet potatoes and boiled sweet potatoes.
In addition, many dried sweet potatoes in the market are added with sugar, which often leads to excess energy and affects blood sugar.
Step 4 eat last
Dietary guidelines for type 2 diabetes in China suggest that eating in the order of "vegetables-meat dishes-staple food" is helpful to reduce postprandial blood sugar fluctuation, so patients with diabetes might as well eat sweet potatoes last.
In short, people with diabetes can eat sweet potatoes, but we should pay attention to how to eat them. Don't blindly believe that sweet potatoes have the function of lowering blood sugar or preventing cancer. In order to control blood sugar, diabetics should ensure the diversification of food and the balance of nutrition, and appropriately control the amount of staple food.
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