When the weather is hot again, many people start to drink porridge to relieve the heat, especially among families with elderly people. Sweet potato porridge is more popular.

In the common people’s perception, sweet potato is a kind of whole grain, relatively healthy and delicious no matter how you cook it. But many people have doubts: Is eating sweet, soft and glutinous sweet potatoes good for blood sugar? How to eat healthily?

Sweet potatoes, also known as sweet potatoes and sweet potatoes, contain a variety of nutrients needed by the human body. Each 500 grams of sweet potatoes contains 11.5 grams of protein, 14.5 grams of sugar, 1 gram of fat, 100 mg of phosphorus, 90 mg of calcium, and 2 iron. Gram, carotene 0.5 mg, and also contains vitamins B1, B2, C, niacin, linoleic acid, etc.

A medium-sized sweet potato can meet the body's daily requirements of 400% of vitamin A, 37% of vitamin C, 16% of vitamin B6, and 15% of potassium.

Sweet potatoes are divided into red, yellow, white and purple. Sweet potatoes of different colors have different nutrients. Red sweet potatoes have more carotene and relatively less carbohydrates. White sweet potatoes have a dry taste, lighter sweetness, and contain a lot of dietary fiber.

The protein, zinc, iron, manganese, magnesium, and calcium contents of purple sweet potatoes are significantly higher than those of other sweet potatoes, and they are also rich in selenium and anthocyanins.

Some people think that sweet potatoes contain more starch, which can easily affect blood sugar control. Others think that eating sweet potatoes can lower blood sugar. This statement comes from two international studies.

Japanese researchers once conducted an experiment and found that after diabetic experimental mice ate sweet potatoes for 4-6 weeks, their insulin levels decreased by 26% and 60% respectively, and could effectively inhibit the rise in blood sugar after meals. , also lowers blood lipid levels. An Austrian clinical study found that patients with type 2 diabetes improved their insulin sensitivity after taking sweet potato extract.

Therefore, many sugar lovers believe that sweet potatoes can help control sugar. But in fact, most of the current research only stops at animal experiments or sweet potato extract, which is very different from direct consumption of sweet potatoes by humans.

In fact, sweet potatoes are a relatively healthy food, and diabetics can also eat them, but they must control their consumption.

The glycemic index of sweet potatoes is 77 and the glycemic load is 11.8. It is a medium-high glycemic index food and is not suitable for diabetic patients to eat in large quantities. If you eat sweet potatoes and rice, the superposition of calories is also not conducive to controlling blood sugar.

Therefore, it is recommended that diabetic patients eat sweet potatoes while reducing their intake of staple foods such as rice.

There are many "anti-cancer food rankings" circulating on the Internet, and sweet potatoes rank first. Some articles point out that the anti-cancer rate of sweet potatoes is as high as 98.7%, and many middle-aged and elderly people believe it. Can eating sweet potatoes really fight cancer?

In fact, these anti-cancer lists are pseudoscience. The mechanism of cancer is very complex. Currently, no single food can prevent cancer, and no research has proven that people who eat sweet potatoes have a lower cancer rate.

Sweet potatoes have more dietary fiber than rice and white flour products. In 2017, the World Cancer Research Fund reported that foods rich in dietary fiber are "likely" to prevent the occurrence of colorectal cancer. There are also studies showing that eating more dietary fiber can reduce the risk of various diseases.

In addition, obesity can increase the risk of cancer. Using sweet potatoes to replace some staple foods can control energy intake and help control weight.

Therefore, the essence of dietary cancer prevention is to consume dietary fiber and control energy intake. However, dietary fiber is not unique to sweet potatoes, and weight control is also related to the overall dietary structure and exercise habits.

Therefore, we cannot say that "sweet potatoes can fight cancer." What really prevents cancer is a balanced dietary structure and a healthy lifestyle.

Although sweet potato itself cannot lower blood sugar or fight cancer, it still has many benefits. Diabetics can eat healthily as long as they know how to eat it correctly.

1. Use sweet potatoes instead of staple food

The calories of 100 grams of sweet potatoes are equivalent to the calories of 25 grams of rice. For every 100 grams of sweet potatoes eaten by diabetic patients, they need to eat about half a bowl of rice.

From the glycemic index point of view, the glycemic index of sweet potatoes is 77, and the glycemic index of rice is 82. Sweet potatoes raise blood sugar slower than rice, so diabetic patients can use sweet potatoes to replace some staple foods, which is helpful. Reduce the glycemic rate of staple foods, reduce calorie intake, and benefit blood sugar control.

2. Reasonable combination

Although sweet potato has a lower glycemic index than rice, it is still a high GI food. The "Dietary Guidelines for Chinese Residents (2016)" recommends that potatoes (Sweet potatoes or potatoes, etc.) The daily intake should be controlled at 50-100 grams. Diabetic patients should eat sweet potatoes in an appropriate amount, with a reasonable combination of green vegetables and whole grains to diversify their diet.

3. Pay attention to cooking methods

The glycemic index of sweet potatoes also changes with different cooking methods. The glycemic index of boiled sweet potatoes is 77, while the glycemic index of roasted sweet potatoes is as high as 94. This is because during the roasting process, part of the sucrose is converted into maltose, which raises blood sugar faster. Therefore, it is recommended that diabetic patients eat steamed sweet potatoes and boiled sweet potatoes better.

In addition, many dried sweet potatoes on the market have added sugar. Regular consumption can easily lead to excess energy and affect blood sugar.

4. Eat last

The "Chinese Dietary Guidelines for Type 2 Diabetes" recommends that eating in the order of "vegetables - meat dishes - staple food" can help reduce post-meal blood sugar fluctuations. Therefore, when diabetic patients eat sweet potatoes, they may wish to eat them last.

In short, diabetic patients can eat sweet potatoes, but they must pay attention to how they eat them and do not believe that sweet potatoes can lower blood sugar or prevent cancer. Diabetic patients should control their blood sugar well, ensure a diverse and nutritionally balanced diet, and appropriately control the amount of staple food.

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