Potatoes and variants of their dishes are used on a regular basis, as a regular meal. Sweet potatoes, on the other hand, being healthy are less consumed. As a matter of fact, comparing these both is irrelevant as both may seem to be of similar species.
However, both are completely different. Sweet potato (Ipomoea batatas) and potato (Solanum tuberosum), belong to a different family. Ipomoea is a genus wherein most of the plants are poisonous. Sweet potato is called a magical plant, not only by scientists but rightly by diabetic patients too.
Benefits of Sweet Potatoes for Diabetes
- Eating only serving of semi-baked sweet potato is going to nourish you with high levels of vitamin A, 400% more than what is daily required by the body.
- They contain manganese and potassium. Manganese helps in bone development and vitamin absorption. It also helps maintain blood-sugar levels and blood pressure.
- Sweet potatoes for diabetes contain a lot of fiber and have a low GI (Glycemic Index) value which is 44. This is exactly what diabetics need! The GI value changes with the method it is cooked, i.e it gets lowered.
- It is a myth that “starchy” foods should be eliminated from a diabetic’s diet plan. Eaten adequately it proves to be helpful and provides the right nutritive value of that food stuff too.
- They are very essential in being able to keep the blood glucose stable.
[Also Read: Treat Diabetes with Natural Remedies]
How to Use Sweet Potatoes for Diabetes
Studies state that, for diabetics and for everyone in general as well, Baking or Roasting is the worst methods to cook with when it comes to considering GI values of food.
[Read: Benefits of Potato Bread]
This is because they increase the GI value. Same is the case with sweet potatoes for diabetes, baking or roasting shoots their GI value up. Frying ranks 2nd as the worst method. So, boiling sweet potatoes is the best way to cook them and eat!
For you to start including sweet potatoes(2) in your diet, we have a quick recipe of sweet potato for diabetic patients.
Here are the steps:
- Heat 1 tbsp oil in a pan. Have 450 ml of vegetable stock ready.
- Add chopped onion and garlic, and fry for 3 to 4 minutes, till this softens.
- Add a chopped carrot and 450 g of sweet potato. Keep stirring.
- Now, add the vegetable stock to it. Bring this to boil. Simmer for a good 12-15 minutes.
- Next, take it out and into a blender in order to grind it until it is smoothened out.
- Lastly, put the smoothened mixture/paste back in the pan. Season it well.
- Serve with crusty bread.
Your ‘sweet- potatilicious‘ soup is ready to be enjoyed by your taste buds!
[Also Read: Best Foods for Diabetics]
Diabetes is a serious medical condition and it doesn’t contain any bifurcations such as mild and serious. If taken in a positive way, it’s a chance for you to regain what you’ve lost – health, mental or physical, time for self-care and so on.
Sweet potatoes prove to be vital in maintaining and improving health for everyone out there. For diabetics, it can without a doubt be termed as no. 1 healthy and nutrient-rich food. Plus, it can be used in a variety of food preparation and a lot of new dishes can be from it too. These things should always be kept in mind and taken advantage off. Sweet potatoes for diabetes is the best way to go!
1. Are Sweet Potatoes for Diabetes Good?
Ans. Yes. They have a low GI. They are nutrient values just like what a diabetic needs. Although, informing your doctor is advised before starting consuming it to eliminate a risk factor for suitability.
2. How Much Sweet Potato Can I Eat at a Time?
Ans. 1/3 cup of mashed sweet potato is sufficient to provide you with more nutrition than any other meal. Adequate quantity should be maintained. If you love potatoes you don’t have to completely give them up.
3. Can I Reverse My Diabetes?
Ans. It can’t be called diabetes reversal, as it is never a surety that your diabetes has gone forever. However, for its remission, it is first recommended to try losing 15 kgs of weight, under proper guidance. It’s a win-win situation because, even if the remission doesn’t happen, this huge change can reduce your meds, improve your digestion and blood sugar levels too.