There’s a staggering increase in the incidence of diabetes in Africa and the rest of the world. Studies have shown that this trend will continue as a result of the increased intake of unhealthy foods filled with high carbs and sugar contents and the massive rural-urban drift. Therefore, there is no better time to emphasize the crucial role of a healthy diet in curbing the incidence of diabetes.
There are many foods that can help lower our risk of diabetes, or even help you regain optimal sugar control. However, one of those foods stand out is sweet potatoes. May be because of the irony in its name, people feel a food that sweet would worsen diabetes for sure. But this is far from the truth.
Sweet potatoes are root vegetables that are grown worldwide. There are varying species of sweet potatoes and they can be differentiated by their skin colors from white, orange to purple. Their worldwide arrays of colors also connote varying nutritional values. Sweet potatoes contain certain substances, especially fiber and antioxidants that are essential in regulating your body’s sugar levels.
There are different types of sweet potatoes, including Japanese sweet potatoes, orange sweet potatoes, and purple sweet potatoes; what’s common to them all is their rich antioxidant and fiber-content. Orange sweet potatoes have a higher risk of increasing your blood sugar, however, compared to the other types, which do not spike blood sugar levels that much.
Japanese sweet potatoes are purple on the outside and yellow on the inside, and contain an extract called caiapo, which lowers blood sugar and bad fat. Purple sweet potatoes are lavender-colored on the inside and outside, while orange sweet potatoes are orange on the inside and reddish-brown on the outside.
What you might not have known is that sweet potatoes are healthier than white potatoes. They have a larger amount of healthy nutrients and do not affect your blood sugar as much.
The fiber content of sweet potatoes helps to regulate blood sugar and cholesterol levels, which, essentially treats the disease and lowers your risk of complications. Sweet potatoes also contain proteins that make the body more responsive to hormones that regulate sugar. Further, these substances prevent and reverse the complications of diabetes, such as tissue and blood vessel damage.
SWEET POTATOES IN YOUR DIET PLAN
Sweet potatoes are a naturally sweet flavor and can be eaten in different forms. A serving of sweet potatoes contains large amounts of proteins, carbs, fiber, and very little fat. They can be boiled, mashed, baked, or roasted. However, it’s significant to note that to optimize its nutrients, cooking with the skin helps prevent leakage of essentials micronutrients. When boiled they are low in the glycemic index compared with other preparatory methods and, thus, won’t cause a spike in blood sugar in that state. Spices and some healthy fats such as coconut oil can be added for flavor and a balanced meal. However, as with every food, portion control is key to preventing weight gain.
Regardless of which type of sweet potatoes you consume, its best to eat them in moderation. Sweet potatoes do have high carbohydrate content; therefore, eating in excess may potentially spike your blood sugar levels, especially the orange sweet potatoes.
