How Much Sweet Potato Can Someone With Diabetes Eat Safely
While sweet potatoes can be a good diet choice for people with diabetes, its important to remember that these orange veggies still contain carbs. Portion control is key to balancing the positive effects that sweet potatoes can have on a diabetes diet. A typical serving size is ½ cup, according to the U.S. Department of Agriculture. Kaufman recommends half of a medium-size sweet potato for most people with diabetes because this is the equivalent of 15 grams of carbohydrates. But be sure to check with your doctor or dietitian to find out the best portion for you, as recommendations vary from person to person, according to the latest American Diabetes Association recommendations, published in January 2014 in Diabetes Care.
Sweet Potatoes For Diabetes: How Does The Tuber Help Regulate Blood Sugar Levels
Diabetes refers to the group of metabolic diseases that result in too much sugar in the blood . Diabetes can be managed to a large extent by proper diet, physical activity and oral medications. Diabetics are often recommended to eat foods that are high in fibre, and sweet potatoes are loaded with it. According to the book, ‘Healing Foods’ by DK Publishing, sweet potatoes are very effective in ensuring that your blood sugar levels do not fluctuate. “Sweet potatoes are a traditional treatment for diabetes. They contain slow-release carbohydrate and the hormone adiponectin, a combination that helps keep blood sugar levels steady,” the book notes.
Sweet potatoes are very effective in ensuring that your blood sugar levels do not fluctuate
Consultant Nutritionist, Dr. Rupali Datta, tells us that it is a myth that starchy foods should be ruled out from the diets of diabetics completely. If you maintain portion control, they can be added to your diet too. She reveals that sweet potato has a decent amount of fibre and its starchy carbs propel delayed sugar release. Since it is a nutrient-rich food, you are not getting just empty calories out of this wonder tuber. At 109 Kcal/100 grams and 24 grams of carbs, it makes for a decent snack choice or a dessert option. Sweet potato has a GI of low to medium, depending on the cooking method, according to the Open Nutrition Journal, 2012, Volume 6, which was a detailed study on the effect of various cooking methods on the GI of sweet potato.
An Alternative To Regular Potatoes
Mashed, boiled, roasted or baked, sweet potatoes are quite possibly one of the most versatile vegetables around.
Once considered an exotic vegetable, sweet potatoes have grown in popularity in recent years, becoming an everyday staple – so much so that they were grown in Britain for the first time in 2015.
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High On Carbohydrates And Fibre Yam Is Suited For Weight Watchers And Diabetics As It Does Not Create Sharp Increase In Insulin Response
A not so commonly-eaten vegetable, yam is a starchy tropical tuber high on carbohydrates. It is like potatoes and sweet potatoes, though not be confused with either. Loaded with nutrients specially fibre, yam has made it to the list of foods suited for management of weight, diabetes and blood cholesterol levels. Native to Africa and Asia, yam is commonly known as zimicand in India. Several varieties of yam are available. In Indian traditional medicine, the tuber is used as an aphrodisiac and antidiabetic.
The nature of carbohydrates in yam differ from that of potatoes. Its high fibre content contributes to a glycemic index of 54, significantly lower than that of potatoes having a glycemic index of 80. This makes yam better suited for weight watchers, diabetics and those with heart disease as it does not create sharp increase in insulin response.A 2013 animal study in the British Journal of Medicine and Medical Research reported that intake of yam extract led to reduced food intake, blood glucose level and body weight. The benefits of yam go beyond this.
Several varieties of yam contain steroids and alkaloids, plant substances that possess powerful physiological effects. Some of them have also been used to prepare oral contraceptives and medicines for arthritis.
These effects may also have a potential to reduce the risk of breast cancer and heart diseases in postmenopausal women.
Risks Of Eating Potatoes
Although its safe for most people with diabetes to eat potatoes, its important to consider the amount and types you consume.
Eating potatoes both increases your risk of type 2 diabetes and may have negative effects on people with existing diabetes.
One study in 70,773 people found that for every 3 servings per week of boiled, mashed, or baked potatoes, there was a 4% increase in the risk of type 2 diabetes and for french fries, the risk increased to 19% .
Additionally, fried potatoes and potato chips contain high amounts of unhealthy fats that may increase blood pressure, lower HDL cholesterol, and lead to weight gain and obesity all of which are associated with heart disease (
People with type 2 diabetes are often encouraged to maintain a healthy weight or lose weight to help manage blood sugar and reduce the risk of complications .
Therefore, french fries, potato chips, and other potato dishes that use large amounts of fats are best avoided.
If youre having trouble managing your blood sugar levels and diet, speak with a healthcare provider, dietitian, or diabetes educator.
Eating unhealthy potato foods, such as chips and french fries, increases your risk of type 2 diabetes and complications, such as heart disease and obesity.
Although you can eat potatoes if you have diabetes, you may still want to limit them or replace them with healthier options.
Look for high fiber, lower carb, and low GI and GL foods like the following :
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Health Benefits Of Sweet Potatoes
Because of their rich anti-oxidant content, sweet potatoes are considered one of the healthiest vegetables to consume.
The following are the advantages of eating sweet potato and the nutritional contents attributed to these benefits.
1. Prevents a vitamins A deficiency
Sweet potato is one of the best sources of vitamins A. It is richly endowed with this vitamin, and its evident in its color.
Its nutritional content, beta-carotene, the precursor to vitamins A, give it the orange to purple color.
Vitamins A deficiency is one of the leading deficiency diseases in the world today. To be deficient in vitamins A involves a decreased resistance to diseases, increased mortality of children, pregnant and lactating mothers, dry and poor eyesight. And eating sweet potatoes more regularly, will prevent consequences like the above.
2. Enhances vision
Better vision is guaranteed by the intake of vitamins A, a benefit given by sweet potato consumption. It will also reduce the risk of dry eyes and developed eye problems.
Besides vitamins A, good vision is also enhanced by vitamins C, B and E, all also found to be a rich component of the sweet potato.
Vitamins C are known to prevent cataract, and vitamins B and E prevent oxidative stress in the eyes.
3. Blood sugar regulation
Blood sugar regulation is one very important way to stay healthy, as there are many high glycemic meals in our world today.
4. Enhances digestion and Improves gut health
5. Improved skin health
8. Relieving stress
What Are The Nutritional Benefits Of Potatoes And Are They All The Same
An average-sized potato weighs five ounces and contains 110 calories, two grams of fibre, three grams of protein and no fat. All potatoes provide good sources of potassium, and vitamins C and B6. They contain smaller amounts of thiamin, riboflavin, folate, magnesium, iron and zinc.
However, there are some differences in the nutritional benefits of regular potatoes. For example, waxy potatoes contain fewer calories, carbohydrates and fibre than starchy potatoes, as well as slightly higher levels of vitamin K and niacin.
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Can I Eat Sweet Potatoes If I Have Diabetes
Yes diabetics can eat sweet potatoes. Sweet potatoes contain carbohydrates which can raise blood sugar levels. However if you eat the right serving size of a sweet potato you can control the amount of sugar you take in. Also what you put on the potato is important. Avoid added sugars or sweeteners.
Absolutely! Sweet potatoes are perfect for any plate but especially for people with diabetes. Compared to white potatoes, sweet potatoes are lower on the glycemic index and deliver chart topping vitamin A for eye health. The fiber helps with blood glucose control and weight management and the potassium helps control blood pressure.
One important note… Take care to prepare your sweet potatoes without all of the added sugar, butter or marshmallows that many recipes call for. Go beyond the norm and try sweet potatoes roasted, mashed or even pureed into soup.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
The Initial Causes Are Sweet Potatoes Okay For Diabetics
Type 2 diabetes is a common condition in many people. This type is caused by a lack of insulin and is a result of an unhealthy lifestyle. The bodys inability to process glucose from the blood can damage many parts of the body, including the eyes, kidneys, and nerves. Fortunately, there are some things you can do to avoid diabetes. Here are five tips to help you lower your risk: Eat more vegetables and fruits, get regular exercise, and avoid smoking.
High levels of triglycerides in the blood are another factor that can cause diabetes. These triglycerides are caused by a buildup of cholesterol in the blood. A high triglyceride level causes the body to misrepresent insulin as a molecule, which causes glucose to build up in the blood. A simple blood glucose test can confirm your diagnosis of type 2 diabetes. By following these tips, you can begin living a healthy life and avoid the complications of diabetes.
A person with type 2 diabetes must consume less sugar. Glucose causes thirst and dehydration because the body releases energy stores into the bloodstream instead of using insulin. If untreated, diabetes can lead to weight loss and diabetic ketoacidosis, a dangerous condition whereby the cells are deprived of energy. To prevent the condition, you must make sure that your diet is low in glycemic load and that you exercise regularly.
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What You Need To Know About Diabetes Are Sweet Potatoes Okay For Diabetics
One of the most common signs of diabetes is excessive thirst. You may also feel more hungry and pee more than usual. Its important to check your blood sugar as soon as you start to notice these symptoms. If your blood sugar drops below 70 mg/dL, you should immediately eat 15 grams of carbohydrates. Then, check it again fifteen minutes later. If you cant eat that much carbohydrate at once, you can try oral glucose.
Despite the many complications of type 1 diabetes, you can still find ways to manage it. By reading about diabetes, youll be better prepared to live a healthy and happy life. You can avoid diabetes by making healthy choices. In fact, there are many treatments available for type 1 diabetes. In some cases, a patient may even experience an improvement in their overall health after the transplant. In some cases, you can even reverse your diabetes through a simple procedure.
Type 2 diabetes is the most common type. Most people with type 1 diabetes have type 2 diabetes. They both require insulin to regulate their blood sugar. If youre overweight, you may have type 2 diabetes. If youre concerned about diabetes, its important to learn about it. Your doctor can provide you with more information on your condition, including tips on how to cope with it. You should never be afraid to ask questions. Just remember, youll have to answer them. Youre not alone.
How Do Potatoes Affect Blood Sugar Levels
Like any other carb-containing food, potatoes increase blood sugar levels.
When you eat them, your body breaks down the carbs into simple sugars that move into your bloodstream. This is whats often called a spike in blood sugar levels .
The hormone insulin is then released into your blood to help transport the sugars into your cells so that they can be used for energy .
In people with diabetes, this process is not as effective. Instead of sugar moving out of the blood and into your cells, it remains in circulation, keeping blood sugar levels higher for longer.
Therefore, eating high-carb foods and/or large portions can be detrimental to people with diabetes.
In fact, poorly managed diabetes is linked to heart failure, stroke, kidney disease, nerve damage, amputation, and vision loss (
- High GL: Desiree , french fries
- Medium GL: white, Russet Burbank, Pontiac, Desiree , Charlotte, potato crisps, instant mashed potato
- Low GL: Carisma, Nicola
If you have diabetes, choosing varieties like Carisma and Nicola is a better option to slow the rise of blood sugar levels after eating potatoes.
You can check the GI and GL of different types of potatoes through this website.
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It’s Not As Bad As It Looks
That being said, there are a couple of reasons sweet potatoes might not throw your meal plan off balance. First, a large sweet potato is a substantial quantity, and if you’re diabetic your meal plan probably calls for a serving of no more than 1/3 cup mashed or one small potato. This brings down your total carbohydrates to a much more manageable 12 grams for a small baked sweet potato, or a shade over 19 grams for 1/3 cup boiled, mashed sweet potato. Those figures are still high, but easier to incorporate into your daily total. Also, a large portion of those total carbohydrates comes in the form of fiber, which doesn’t raise your blood sugar and contributes to your overall health.
Sweet Potato Serving Size
But before you go filling your plate with sweet potatoes, note that serving size is crucial to enjoying them with diabetes. “Too much of any type of carbohydrate can lead to unwanted blood sugar spikes,” says Blake Metcalf, RD, CDE, a registered dietitian and the clinical nutrition manager for Morrison Healthcare in Fort Smith, Arkansas, “so be mindful of serving sizes.”
Per the ADA, with a manageable serving size, the increase in your blood sugar levels should also remain manageable. The ADA refers to the Plate Method , and notes that foods in the carb category like sweet potatoes should take up about a quarter of your plate.
But if you’re counting carbs, the ADA also notes that several factors influence your personal carb needs including your size, your appetite and your activity levels, and there is no magic number of carbs for everyone. As such, the ADA recommends talking to a dietitian or a certified diabetes educator to help determine the ideal amount for you.
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Best Ways To Cook Sweet Potatoes For Diabetics
If you have diabetes, and youre looking for ways to enjoy your sweet potatoes newly purchased, and yet conserve the important nutrients it contains, try the recipes below:
1. Sweet potato toast
This recipe can serve as a quick and nice breakfast choice for a person with diabetes. The first step in making this meal is cutting the sweet potato into thin slices. Then toasting these slices. It is advisable to add an extra protein source, like shred cheese or scrambled eggs, to the meal for maximum benefit in serving this dish.
2. Mashed sweet potato
This simply involves mashing cooked sweet potato and spice it. To make it extra delicious and creamy, yogurts, and butter-cream sprinkles is usually added.
3. Sweet potato soup
Soups can be very nourishing and healthy, depending on their nutrient content.
A sweet potato soup best for a diabetic will include boiled slices of sweet potato, red lentils, carrots, onions and a diabetic-friendly mix of herbs and spices.
Carbohydrates Of Sweet Potatoes And Yams
Yams and sweet potatoes are quite similar in carbohydrates and fiber content. One 4 oz. serving of yams contains 27 g of carbohydrates with 4 g from fiber and 0.5 g from sugars. A half-cup serving of sweet potatoes contains 21 g of carbs and 3 g of fiber, but 8 g of sugars. This combination of carbs, fiber and sugars helps determine how the food will affect your blood sugar.
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Are Sweet Potatoes Good For Diabetics
Diabetics have to keep a close eye on their diets, in order to manage carbohydrates and limit their impact on blood glucose and insulin levels. That means high-carbohydrate foods can be problematic, but some, such as sweet potatoes, offer substantial nutritional benefits to offset their impact on blood sugar. Deciding how much or how often you can consume them is an individual decision, but sweet potatoes can certainly find a place in a diabetic meal plan.
Sweet Potatoes For Diabetes
According to the book, ‘Healing Foods’ by DK Publishing House, “Sweet potatoes are a traditional treatment for diabetes. They contain slow-release carbohydrate and the hormone adiponectin, a combination that helps keep blood sugar levels steady.” Sweet potatoes are a treasure trove of health benefits. They are a good source of vitamin C, which is good for immunity and reduces risk of inflammation in the body. They are enriched with iron, vitamin A and beta-carotene too. Being an excellent plant-based source of protein, sweet potatoes also help in keeping full, which encourages weight loss and insulin sensitivity. Sweet potatoes also have a low to medium Glycaemic Index, which is dependent upon the way you consume or cook the veggie.
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