Sweet potatoes have benefits galore.(Shutterstock)
Sweet potatoes have benefits galore.(Shutterstock)

Diabetics, take note! You can nosh on sweet potatoes to control your blood sugar

Sweet potatoes or shakarkandi has been termed a ‘superfood’ by the American Diabetes Association for Diabetes. Here’s why it is a must-add to the diabetic diet.
By Geetika Sachdev
UPDATED ON OCT 02, 2020 06:24 PM IST

Most of us have been guilty of mindlessly gorging on fried potato chips or french fries, aren’t we? After all, potatoes are loved all over the world, and it’s not easy to keep yourself away from it! But regardless of how appetising potatoes are, when overeaten, the starch they have can make your blood sugar levels go haywire—especially for those who suffer from type-2 diabetes.  

That doesn’t mean you have to say goodbye to your potato cravings. How about swapping it with a healthier alternative? That’s where sweet potato comes in. This superfood is known for its host of benefits, including regulation of glucose or blood sugar. What’s more, it also boasts certain antioxidants to keep chronic diseases at bay, amongst other things. 

Why are sweet potatoes safe for diabetics?

The biggest reason why sweet potatoes work well for diabetics is because of its low glycemic index (GI) rating. Foods that have a high GI spike blood sugar levels, and are a big no-no for those who suffer from type-2 diabetes. 

Moreover, sweet potatoes contain a carotenoid called beta-carotene, which is a rich source of vitamin A. It also gives the veggie a rich orange colour! 

That’s not all: This veggie also contains high amounts of vitamin C, which is known to strengthen the immune system. Moreover, sweet potatoes are also rich in iron, and that helps red blood cells produce oxygen and transport nutrients throughout the body. 

This superfood also offers plant-based protein, which helps to keep you satiated for long and accelerates weight loss. And that’s great news if you want to increase your insulin sensitivity. Lastly, sweet potatoes are a rich source of fibre, which spells amazing news for your digestive system!

“Sweet potatoes have everything and more in them, that makes them a superfood. Since they are rich in fibre, they help with better glucose control. They contain high quantities of vitamins A and C that help to fight inflammation. But remember to control portion size, that’s extremely important,” shares Dr Lovneet Batra, a top clinical nutritionist working with Fortis La Femme Delhi.

How much sweet potato can someone with diabetes consume?

Although sweet potatoes are a good choice for diabetics, it’s important to remember that they still contain carbs! That’s exactly why it is important to exercise portion control. Dr Lovneet suggests half a cup of sweet potatoes is good enough, since it is the equivalent of 15 grams of carbohydrates. 

Also, read: 5 diabetes superfoods that can help you control your blood sugar naturally

It’s best to check with your doctor, since the best portion size might differ from person to person!

And what’s the best way to consume sweet potatoes?

That’s another thing to remember: the way you eat sweet potato is what influences the veggie’s nutritional benefits. As per a study published in the Journal of Nutrition and Metabolism in October 2011, certain cooking methods like baking and roasting can kill the nutritional benefits of this wonder vegetable, while increasing its GI. 

At the same time, boiled sweet potatoes had the lowest GI value, according to the study. This is because boiling water softens the starch, and makes it easier to digest. That’s why eating them in the boiled form is the best option for diabetics!

It might be boring, but you enhance its flavour by sprinkling some cinnamon, chilli powder, lemon juice, and black pepper! So, what are you waiting for? Switch to sweet potato now and reap benefits galore!

(This article was originally published by HealthShots.com)

SHARE THIS ARTICLE ON
app
Close
Want to get your stamina back post Covid? Check out Varun Dhawan’s fitness video(Instagram/varundvn)
Want to get your stamina back post Covid? Check out Varun Dhawan’s fitness video(Instagram/varundvn)

Want to get your stamina back post Covid? Check out Varun Dhawan’s fitness video

By Zarafshan Shiraz
UPDATED ON JAN 20, 2021 04:28 PM IST
  • From right side lateral travelling ape to full scorpion, here’s how Coolie No.1 star Varun Dhawan recovered and got his stamina back after suffering from Covid-19 | Watch
Close
A study published in journal Human Gene Therapy shows that gene editing therapies, including CRISPR-Cas frameworks, offer the possibility to address transformations causing inherited retinal degenerations, a leading cause of blindness.(ANI)
A study published in journal Human Gene Therapy shows that gene editing therapies, including CRISPR-Cas frameworks, offer the possibility to address transformations causing inherited retinal degenerations, a leading cause of blindness.(ANI)

Study highlights genome altering can help to treat human retinal degeneration

ANI
PUBLISHED ON JAN 20, 2021 03:35 PM IST
A study published in journal Human Gene Therapy shows that gene editing therapies, including CRISPR-Cas frameworks, offer the possibility to address transformations causing inherited retinal degenerations, a leading cause of blindness.
Close
Representational image(Unsplash)
Representational image(Unsplash)

Loss of smell may be best predictor of Covid-19, research confirms

PTI
PUBLISHED ON JAN 20, 2021 02:48 PM IST
The research found that only around half of patients with a loss of smell got their sense of smell back after forty days.
Close
During the pandemic, burnout among health care professionals is a pervasive public health concern as the health care professionals are required to work even longer hours in high-stress situations.(ANI)
During the pandemic, burnout among health care professionals is a pervasive public health concern as the health care professionals are required to work even longer hours in high-stress situations.(ANI)

Burnout among health care professions a public health concern during pandemic

ANI
UPDATED ON JAN 20, 2021 02:19 PM IST
During the pandemic, burnout among health care professionals is a pervasive public health concern as the health care professionals are required to work even longer hours in high-stress situations.
Close
Representational image(WebMD)
Representational image(WebMD)

Fatty acid may combat multiple sclerosis. Here's how

ANI
UPDATED ON JAN 20, 2021 12:36 PM IST
A new study by Yale University explains that the abnormal immune system response that causes multiple sclerosis (MS) by attacking and damaging the central nervous system can be set off by the lack of a specific fatty acid in fat tissue.
Close
Early life experiences can have an outsized effect on brain development and neurobiological health.(Unsplash)
Early life experiences can have an outsized effect on brain development and neurobiological health.(Unsplash)

Study: Childhood neglect leaves generational imprint

ANI
PUBLISHED ON JAN 20, 2021 11:21 AM IST
Early life experiences can have an effect on brain development and neurobiological health. A research shows that those effects can be passed down to generations, reporting that the children of mothers who had faced childhood neglect displayed altered brain circuitry involved in fear and anxiety.
Close
How Covid-19 has permanently changed the fitness industry(Pexels)
How Covid-19 has permanently changed the fitness industry(Pexels)

The permanent effects of Covid-19 on fitness industry

Bloomberg
PUBLISHED ON JAN 20, 2021 07:51 AM IST
Because of the novel coronavirus outbreak, virtual fitness classes and mental health options were in demand during 2020. Doesn't look like that trend will end anytime soon, gym owners predict.
Close
The study involved all healthcare providers in the South West of England taking a new approach.(Unsplash)
The study involved all healthcare providers in the South West of England taking a new approach.(Unsplash)

Research suggest simple, cheap test can help save lives from colorectal cancer

ANI, London [uk]
PUBLISHED ON JAN 19, 2021 06:59 PM IST
New research has demonstrated that a simple, cheap test can help identify who is at risk of developing colorectal cancer, aiding early diagnosis and potentially saving lives.
Close
According to the International Diabetes Federation, the number of people with diabetes in India is expected to rise to 69.9 million from 40.9 million by 2025.(Pixabay)
According to the International Diabetes Federation, the number of people with diabetes in India is expected to rise to 69.9 million from 40.9 million by 2025.(Pixabay)

How can you treat diabetes the Ayurvedic way

ANI, Gurugram (haryana) [india]
PUBLISHED ON JAN 19, 2021 05:58 PM IST
One of India's leading Ayurvedic medicines developers, Butterfly Ayurveda, recommends people to take care of their sugar levels with Ayurveda, particularly during this pandemic since they are at huge risk of Covid-19.
Close
Despite the coronavirus restricting gym capacity while shuttering some entirely, the traditional January spike in memberships has matched—and in some ways exceeded—those of years past.(Unsplash)
Despite the coronavirus restricting gym capacity while shuttering some entirely, the traditional January spike in memberships has matched—and in some ways exceeded—those of years past.(Unsplash)

How Covid-19 has permanently changed the fitness industry

Bloomberg
PUBLISHED ON JAN 19, 2021 05:15 PM IST
Covid-19 has accelerated adoption of a hybrid model of online/in-person workouts that more brick-and-mortar gyms are likely to retain when the pandemic recedes.
Close
Representational image(Unsplash)
Representational image(Unsplash)

Fried food intake linked to heightened serious heart disease, stroke risk

ANI
UPDATED ON JAN 19, 2021 01:25 PM IST
While fried food is considered detrimental to health, a new study sheds light on its effects. The findings of a pooled analysis of the available research suggest that fried-food intake is linked to a heightened risk of major heart disease and stroke.
Close
It is well known that people who drink a lot of alcohol regularly are at increased risk of developing heart failure, and heart failure can increase the incidence of atrial fibrillation.(Unsplash)
It is well known that people who drink a lot of alcohol regularly are at increased risk of developing heart failure, and heart failure can increase the incidence of atrial fibrillation.(Unsplash)

One alcoholic drink in a day linked to risk of atrial fibrillation: Study

ANI, Washington [us]
PUBLISHED ON JAN 19, 2021 01:21 PM IST
A study of nearly 108,000 people has found that people who regularly drink a modest amount of alcohol are at increased risk of atrial fibrillation, a condition where the heart beats in an abnormal rhythm.
Close
Study: Androgen therapy can be alternative treatment strategy for breast cancer(Twitter/MoriKessler)
Study: Androgen therapy can be alternative treatment strategy for breast cancer(Twitter/MoriKessler)

Study: Androgen therapy can be alternative treatment strategy for breast cancer

ANI
PUBLISHED ON JAN 19, 2021 08:07 AM IST
  • A new discovery finds positive role of androgens in breast cancer treatment. Study says androgen therapy has immediate implications for women resistant to current forms of endocrine therapy
Close
Prior to Covid-19 there was a strong global health discourse that argued against lockdowns and similar mass quarantines.(Bloomberg)
Prior to Covid-19 there was a strong global health discourse that argued against lockdowns and similar mass quarantines.(Bloomberg)

From the Bubonic plague to 2021, why lockdowns look set to stay

Bloomberg
PUBLISHED ON JAN 18, 2021 05:54 PM IST
A year after the lockdown imposed in the Chinese city of Wuhan shocked the world, the tactic is turning out to be an enduring tool for quelling the coronavirus almost everywhere.
Close
The survey also found that those with blood group 'O' may be less susceptible to the infection, while people with 'B' and 'AB' blood groups were at a higher risk.(Unsplash)
The survey also found that those with blood group 'O' may be less susceptible to the infection, while people with 'B' and 'AB' blood groups were at a higher risk.(Unsplash)

Seropositivity for Covid-19 found to be lesser in smokers, vegetarians

PTI, New Delhi
PUBLISHED ON JAN 18, 2021 04:35 PM IST
Smokers and vegetarians were found to have lower seropositivity indicating that they may be at a lesser risk of getting infected by coronavirus.
Close
SHARE
Story Saved
OPEN APP