It's autumn, and it's the marketing season for potatoes, sweet potatoes, yams and other foods. The similarities of these foods are that they contain more starch, but they are common foods that many people like to eat.

So, can diabetic friends often eat starchy foods such as potatoes, sweet potatoes and yams? What are the precautions?

In fact, compared with rice, noodles, porridge and other staple foods, from the aspects of glycemic index, sugar content, calories and so on, the effect of potatoes, sweet potatoes and yams on postprandial blood sugar is quite satisfactory, and diabetic friends can eat them, but not more!

The glycemic index of these foods is quite satisfactory.

Today, let's talk about the familiar starchy food in detail ~

1

Is the starch content of potato, sweet potato and yam high?

generally speaking, the starch content of potato, sweet potato and yam is relatively high. Different varieties have great differences in starch content, such as potatoes, sweet potatoes, yams, taro and other foods, but the starch content is roughly between 12% and 25% < P >.

For example, the starch content of crisp yam and iron stick yam is about 12%, while that of the latter may exceed 2%. But generally speaking, the starch content of potato food such as potato, sweet potato and yam is still far lower than that of staple food such as white rice and big steamed bread.

which foods are carbohydrates? Click on the video to understand that for diabetic friends, controlling the daily consumption, such as about 1 grams per meal, generally will not have much impact on blood sugar. Let's talk about the "glycemic index" of these foods again.

2 the sweeter the food, the higher the sugar content?

Among potatoes, sweet potatoes and yam, sweet potatoes are relatively sweet and popular. They can be steamed, boiled, fried and very delicious. So, sweet potato is so sweet, does it mean that the sugar content is higher? Can diabetic friends eat more? In fact, it is not very accurate to say that "if you eat sweet, your blood sugar will rise quickly".

the glycemic index (GI) of boiled yam is about 52, that of boiled taro is about 6, and that of boiled baked potato is about 6-66. even if the sweet potato variety with sweet heart and glutinous rice is cooked, the GI is about

77. Compared with the staple foods such as white rice (GI 83) and white steamed bread (GI 88), starchy foods such as sweet potato, potato and yam can only be regarded as foods with medium glycemic index.

When eating, diabetic friends can completely adopt the food exchange method, that is, some staple foods are replaced by these foods, and the total calories of a day are well controlled, so that the influence on postprandial blood sugar can be reduced.

3 what are the benefits of eating potato foods such as sweet potato and yam?

On the basis of controlling the total calories, diabetic friends should eat some sweet potatoes, yams and potatoes properly, which is still very good for their health. Sweet potato, yam and potato are rich in dietary fiber, potassium, vitamin C and antioxidants, which can not only enhance satiety and reduce the amount of staple food, but also help to prevent constipation and complications of cardiovascular and cerebrovascular diseases. However, diabetic friends who want to eat potato food or starch food healthily should also pay attention to the following points:

The Dietary Guide for China residents suggests that it is more appropriate to eat 5-1g potato food on average every day. Diabetic friends try to eat potato food by steaming or cooking, and it is best to control the consumption every day. In addition, it is best not to mash potato food, and do not add sugar or honey.

Generally speaking, diabetic friends can eat sweet potatoes, yams and potatoes, and other foods with high starch content, such as peas, mung beans, red beans and other fruits, such as bananas, plantains, dates and peaches, can be eaten in moderation. As long as you control the total calories every day, adopt food exchange method and closely monitor the changes of blood sugar, you don't have to worry ~