But now there is a new saying. Some people say that eating more sweet potatoes can lower blood sugar. Is it true?/You don't say. Let's take a concrete look. What are the benefits of sweet potato?
1, maintain normal visual function.
Sweet potato is rich in carotene, which can be converted into vitamin A after entering the body, which can maintain normal visual function and prevent night blindness.
2. Help to lose weight
Sweet potato is a low-calorie and low-fat food. 100g sweet potato contains only 0.2g of fat, which can give people enough satiety. Taking sweet potato as the staple food can not only lose weight, but also prevent sugar from turning into fat, which is helpful for body shaping.
3. Keep the feces unobstructed
Sweet potato contains a lot of cellulose, which is delicate in texture and will not harm the stomach. It can accelerate the peristalsis of the gastrointestinal tract, help defecation, shorten the residence time of food residues in the intestine, relieve constipation, make defecation smoother, reduce the concentration of carcinogens in the intestine, and effectively prevent hemorrhoids and colorectal cancer.
Step 4 protect your heart
Sweet potato is rich in potassium, which can reduce the harm caused by excessive salt intake. Potassium can protect the heart and prevent blood pressure from rising. Potassium is an alkaline element, which can neutralize body fluids, maintain blood acid-base balance, maintain physical health and development, and is conducive to intellectual development.
Step 5 protect joints
Sweet potato contains mucin, which is a mixture of polysaccharide and protein. It can play a protective role, maintain the lubrication of respiratory tract, joint cavity, digestive tract and abdominal cavity, maintain the elasticity of blood vessels, avoid the deposition of substances on the arterial wall, prevent the atrophy of organs such as liver and kidney, delay the aging of organs, improve resistance and immunity, and protect joints.
Is there a scientific basis for sweet potato to lower blood sugar? Some people think that the high starch content of sweet potato will affect blood sugar control, so many studies have been done on sweet potato. Among them, the Japanese research team has done relevant experiments. After feeding sweet potato to diabetic mice for 4~6 weeks, it was found that the insulin level of these mice decreased, which proved that sweet potato could inhibit the increase of postprandial blood sugar and reduce the blood lipid level.
Austrian professionals have also done research, but this time the object has changed from mice to humans. Insulin sensitivity was improved after researchers gave sweet potato extract to patients with type 2 diabetes. Replacing some staple foods with sweet potatoes can make people feel full and help control the rise of blood sugar. Although the glycemic index of sweet potato is lower than that of rice, it is still a food with high glycemic index. Therefore, the daily intake should be controlled at about 50 ~ 100g, and the food should be diversified, mainly green leafy vegetables and coarse grains. At the same time, to master the correct cooking methods, steaming sweet potatoes is the best choice.
Although eating sweet potatoes has certain benefits, it is not suitable for everyone. Those who have recovered from a serious illness, pregnant women, qi stagnation and food stagnation, and dampness blocking the spleen and stomach should not eat sweet potatoes. Sweet potatoes can't be eaten raw. Starch is difficult to digest if eaten raw. Sweet potatoes should be cooked as much as possible, not fried. Don't eat sweet potatoes on an empty stomach to avoid acid reflux and heartburn; Don't eat sweet potatoes that are too cold, otherwise it will stimulate the stomach and lead to diarrhea and abdominal pain; Old people should choose fresh sweet potatoes; Children should eat sweet potatoes with staple food to ensure balanced and comprehensive nutrition.