It is impossible to eat sweet potatoes without raising blood sugar, because sweet potatoes are a food rich in carbohydrates, and the carbohydrates will eventually break down into glucose and raise blood sugar.
Foods similar to sweet potatoes, such as potatoes, yam, purple potatoes, or other tuber foods, such as taro, lotus root, sweet potatoes, etc., will increase blood sugar. Maybe some sugar friends will be puzzled, why? Theoretically, the experts recommend that we eat coarse grains and potatoes. Since they contain so many carbohydrates, what else should we eat?
Sweet potatoes as a staple food
In fact, it is not that “sweet potato” will lower blood sugar, but “scientific eating sweet potato” will help us to stabilize blood sugar better.
The first is how to eat sweet potatoes. Because sweet potato is a potato food with a very high carbohydrate content, like rice and pasta we eat most, it mainly provides us with carbohydrates, so it is best to eat sweet potatoes as a staple food, not too much.
There are many advantages of sweet potatoes as a staple food, because sweet potatoes do not need to be processed carefully, they can be eaten after being pulled out of the ground, so they retain relatively comprehensive nutrients and rich dietary fiber.
Dietary fiber cannot be directly digested and absorbed by the human body. It can delay the digestion speed of food and delay the time for starch to be converted to glucose, thereby reducing the amount of glucose entering the blood per unit time and achieving the effect of smoothing blood sugar. However, in comparison, the “fine grains” we eat more often dwarfed. The fine grains were processed more before leaving the factory. The wheat bran content was basically removed, and the dietary fiber was lost (up to 80%). There is also a loss, so when we ingest these fine grains, starch is easily converted into glucose and absorbed, and the blood sugar rises faster after meals.
For a specific example, the sweetening speed of sweet potatoes is 70 ~ 80, and the sweetening speed of yam and potatoes is about 70. However, if the white rice has a sugar rising speed of 83, the white steamed bun is 90, and the white rice porridge is terrible and high. In 90, although they are not low-glycemic foods, relatively speaking, at least it can help sugar friends to stabilize blood sugar better.
In addition, there are many good combinations, such as brown rice and miscellaneous beans, which can be mixed with white rice and cooked together, or made into whole grain flour, miscellaneous flour pasta, such as coarse grain buns, wotou, black rice buns, and so on. Both of them can provide rich dietary fiber and help smooth blood sugar.
Sweet potato intake should not be too much
Sweet potatoes are also high-starch foods. As a staple food, the intake should not be too much. It is recommended to recommend according to dietary guidelines. The daily intake of staple foods is 250 ~ 400g, while coarse grains and whole grains are not less than 50 ~ 150g. At each meal, the main food intake is about two or two, so it is best not to eat more than two or two sweet potatoes or other potato foods. If sweet potato is taken in excess, it may cause excessive sugar intake and affect blood sugar.
Sweet potatoes are best eaten by steaming, cooking, and dry roasting. Do not use deep-fried, braised, grilled or other methods. This will increase the intake of fats and oils in potato foods, cause insulin resistance, and are not good for stable blood sugar.