Principles of eating sweet potatoes to reduce blood sugar

Eating sweet potatoes can cause an increase in blood sugar like other starches, but slows down carbohydrate breakdown and improves glucose metabolism, thereby controlling blood sugar.

Eating cooled sweet potatoes is a simple way to limit blood sugar spikes. (Source: Vinmec)

Increases blood sugar

"Sweet potatoes are a group of starchy vegetables, so physiologically, the amount of carbs in them will naturally increase blood sugar after meals," said nutritionist Deepa Deshmukh in the US.

However, you should not avoid them because of that. Even if you have prediabetes or diabetes, your body still needs carbs for energy and it is completely normal for your blood sugar to rise after eating.

It is important to avoid sharp and rapid spikes.

Slows down the breakdown of carbohydrates

"Sweet potatoes contain fiber, which is very beneficial for the digestive system and supports glucose absorption, slowing down the digestive process, thereby limiting the increase in blood sugar levels after eating," said nutritionist Pessah-Pollack.

One medium sweet potato has about 4 grams of fiber, or 14% of the daily recommended intake, and 24 grams of carbohydrates.

“This fiber, which includes pectin and resistant starch, helps slow down the rate at which your stomach emptyes and absorbs carbs, thereby reducing the spike in blood sugar compared to low-fiber carbs,” Deshmukh adds.

Their high fiber content makes sweet potatoes an ideal carb choice for better blood sugar control.

May improve glucose metabolism

Among starchy vegetables, sweet potatoes are high in resistant starch, a type of fiber that resists digestion in the small intestine and passes straight down to the colon.

Here, they are fermented by the microflora, producing short-chain fatty acids. These fatty acids help reduce inflammation and aid glucose metabolism.

Research shows that adding resistant starch to meals helps reduce post-meal blood sugar spikes in people with pre-diabetes and type 2 diabetes.

Tips for eating sweet potatoes to improve blood sugar

Keep the shell intact

Fiber is the most important component of sweet potatoes that helps prevent blood sugar spikes, and most of the fiber is found in the skin.

“Keep the skin on for added fiber (and potentially a lower blood sugar spike),” says Pessah-Pollack. Eating the skin helps you get the most blood sugar-stabilizing benefits from the sweet potato’s fiber and resistant starch.

Combine sweet potatoes with lean protein and non-starchy vegetables

When preparing sweet potatoes, add protein sources and non-starchy vegetables to balance carbs, protein, and fiber, which helps regulate blood sugar better. Lean proteins like chicken and salmon support the heart and stabilize blood sugar, while beans and lentils provide both protein and fiber.

Vegetables like broccoli, cauliflower, leafy greens, and mushrooms add fiber and micronutrients without adding a lot of carbs.

Limit sugary toppings

While sweet potatoes with marshmallows or brown sugar are delicious, these toppings contain added sugar. "If you have diabetes or have trouble with blood sugar, avoid adding sugar and marshmallows to prevent blood sugar spikes," says Pessah-Pollack.

These toppings have a high glycemic index, which can cause a spike in blood sugar. If you still want the sweetness, reduce the amount and add more protein and fiber for a more balanced taste.

Let the potatoes cool before eating.

Letting sweet potatoes cool before eating is a simple way to limit blood sugar spikes. "The cooking-cooling-reheating process is thought to increase the amount of resistant starch, which in turn slows down the rise in blood sugar levels," says Deshmukh.

You can eat sweet potatoes cold in salads or reheat them after they have cooled.

Source: https://baoquocte.vn/nguyen-tac-an-khoai-lang-lam-giam-duong-huet-334662.html