Sweet potatoes are sweet and filling, and they are easy to buy all year round, making them a very popular vegetable. However, for sugar lovers, sweet potatoes make people "love and hate", because the main component of sweet potatoes is starch, sugar lovers intake of large amounts of starch will be converted into glucose in the body, the blood sugar control is not favorable. So, can sugar lovers eat sweet potatoes in the end?

Sweet potatoes, also known as groundnuts, sweet potatoes, sweet potatoes, etc., rich in dietary fiber and trace elements, rich in carbohydrates, carotene, vitamins, and potassium, magnesium, copper, selenium, calcium and other more than 10 kinds of elements, eating sweet potatoes can help the human body to replenish the nutrients needed.

Many sugar lovers love to eat sweet potatoes, especially baked sweet potatoes, eat a hot baked sweet potatoes in the fall and winter seasons, not only can get taste enjoyment, but also warm body. But some people think that sweet potatoes are high in sugar, so for the sake of health, it's better to eat less of them.

In fact, the sugar content of sweet potatoes is about 20%, 100 grams of sweet potatoes 99 kcal, while 100 grams of rice is 346 kcal, from the calorie point of view, sweet potatoes than rice is much lower, is suitable for sugar lovers to eat.

From the glycemic index (GI) point of view, the raw sweet potato glycemic index is 54, belonging to the low glycemic index food. However, after boiling or baking sweet potatoes, the glycemic index of hot sweet potatoes is 77, which is more than 70, and belongs to high glycemic index food, so sugar lovers need to eat less.

So, the sweet potato itself is not high calorie, glycemic speed is not fast, sugar lovers eat some appropriate is possible, the key is how to eat.

1. Choose a cool sweet potato to eat

Sweet potatoes just out of the pot when the temperature is high, so the glycemic index will be correspondingly higher, do not recommend that the sugar lover to eat just cooked or baked hot sweet potatoes, you can wait for the cooler and then eat, then the impact on the blood glucose is relatively small, and will help to stabilize the sugar lover's blood sugar.

2. Use sweet potatoes to replace part of the staple food

Sweet potatoes are rich in dietary fiber, so they have a strong sense of satiety, and compared with rice and other staples, calories and glycemic index are lower, and the fat content is lower than that of rice and noodles, so it is recommended to replace part of the staple food with sweet potatoes for sugar lovers with less high blood sugar.

100 grams of sweet potatoes produce energy equivalent to about 25 grams of rice, so every 100 grams of sweet potatoes, sugar friends have to eat less than half a bowl of rice, so not only hungry slower, blood sugar is more stable, but also can add some dietary fiber and vitamins.

In potatoes, purple potatoes are more nutritious than sweet potatoes, purple potatoes are rich in anthocyanins, cardiovascular protection, liver protection, anticancer and other roles, and is also rich in dietary fiber, you can also replace some of the staple food to eat.

If the sugar lover's blood sugar is not stable, eat staple food or sweet potato are worried about causing blood sugar fluctuations, then you can try to use konjac to replace part of the staple food.

Konjac contains glucomannan, which is a soluble dietary fiber, almost no calories, after absorbing water will expand, after eating a strong sense of satiety, not only that, it can also reduce the rate of glucose absorption in the body, improve insulin sensitivity, reduce the human body glucose tolerance, reduce the burden of insulin, so that diabetic patients in a virtuous cycle of sugar metabolism to avoid hypoglycemia and so on. side effects.

At the same time, patients with high blood fat, hypertension and other diseases, appropriate consumption of some konjac can also inhibit fat decomposition and absorption, weight control. However, it should be noted that konjac is toxic when eaten raw, you can buy some konjac processed food, such as konjac noodles, konjac tofu and so on.