Super Food: Sweet Potato

Sweet Potatoes are super food for diabetic people, children, cardiac people and also for weight watchers as it is high in fiber and have a low glycemic index and considered as best complex carb option. According to a study led by a university of Vienna professor, Dr. Berhhard Ludvik, published in the journal Diabetes Care, T2DM patients who ate sweet potato saw a significant reduction in blood glucose levels and overall improvement in glucose control.

  • Sweet potato stabilize blood sugar levels by lowering insulin resistance and also it’s high fiber content, helps to reduce levels of “bad” LDL cholesterol in the body.
  • It can also be a good post workout snacking option. Sweet potatoes with skin are good source of complex carbohydrates. The carbohydrates are great for replenishing your glycogen stores (stored carbohydrate) after an intense bout of exercise.
  • You can have sweet potato with a good source of lean protein like a piece of grilled chicken/ egg white or paneer.

Cooking methods also affect the glycemic index of sweet potato. Boiled or mashed sweet potatoes are not recommended as they can be digested faster, thus increasing their glycemic index and causing blood sugar levels to spike. Similar to fiber, fat will slow the rate of digestion and therefore maintain the low glycemic index, so a good cooking method for diabetics is sautéing in oil or roasting without removing its skin.

 

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