Wonders of Sweet Potatoes
Sweet potatoes can have beneficial effect of on diabetics. According to the American Diabetes Association (AMA), sweet potatoes are superfoods for diabetics. It has been shown to stabilize blood sugar levels by reducing resistance to insulin. Also reported that sweet potatoes contain a significant amount of fiber. Which also assists in reducing the level of “bad” LDL cholesterol in the body. The AMA also recommends foods such as beans, green leafy vegetables, salmon, tomato, berry fruit, citrus fruit and nuts as superfoods that help in the management of diabetes.
Diabetics must track their diets. This is to control carbohydrates and reduce their effect on the levels of blood sugar and insulin. Meaning that foods rich in carbohydrates can pose some problems. But some, such as sweet potatoes, offer significant nutritional benefits. To balance their impact on blood sugar levels. Deciding how much or how often you can take or eat them is an individual decision. But sweet potatoes can find a place in the diabetic meal plan.
Carbohydrates in sweet potatoes![]()
Discussions related to food and diabetes management should start with the recommendation of the American Diabetes Association. Which is counting the quantity of carbohydrates you eat on a daily basis. The number of carbohydrates required by you measured based on your body weight and activity level. But ADA generally suggests a range of 45 to 60 grams of carbohydrates per serving. Although many people may need lower amount for control of blood sugar. In this issue, sweet potatoes pose a threat… large roasted sweet potatoes provide more than 37 grams of carbohydrates. Which is the largest part for this meal. With this measure, including sweet potatoes into your diet can limit your meal.
How Much Sweet Potato is safe for a diabetic patient?
Sweet potatoes are a good diet choice for people with diabetes. Yet it’s important to remember that these vegetables still contain carbohydrates. Dosage control is the key to balancing the positive effects. That sweet potatoes may have on diabetes diet. Typical serving is ½ cup, according to the United States Department of Agriculture. Kaufman recommends half a medium sweet potato for most diabetics. As it is 15 grams of carbohydrates. But, be sure to consult a physician or dietician. As the recommendations vary from person to person, according to the latest recommendations of the American Diabetes Association published in January 2014 at Diabetes Care.
Benefits of Sweet Potatoes
Here are some other reasons why sweet potatoes can be particularly beneficial in diabetic diets:
1. Sweet potatoes have carotenoid known as beta-carotene. This provides the rooted vegetables an exceptional bright orange color. It is also the source of vitamin A. Kaufman notes that vitamin A is helpful in promoting the health of the eye.
2. Vitamin C is in spuds and assist to boost the immune system.
3. Sweet potatoes are a good source of iron. Helping red blood cells to produce oxygen and carry nutrients to the body.
4. This vegetable is a good source of plant proteins. Which can also help you stay longer and promote weight loss, which increases insulin sensitivity.
5. Sweet potatoes are a great source of fiber, which can also promote feelings of fullness.
Read also: IS COCOYAM GOOD FOR PREGNANCY?
Other health benefits of sweet potatoes
Blood pressure
Low sodium intake helps maintain healthy blood pressure. Yet increasing the intake of potassium may be important. Less than 2 percent of adult Americans meet the 4700 milligram (mg) potassium daily recommendation. According to the National Health and Nutrition Examination Survey. The average sweet potato yields about 542 mg. A large intake of potassium is associated with a 20% reduction in the risk of death from all causes.
It regulates digestion![]()
Sweet potatoes aids in preventing constipation. And promote regularity for a healthy digestive tract.
Fertility
Consuming more iron from plant sources will appear to promote fertility, according to Harvard Medical School’s Harvard Health Publications. For women in fertile age. Vitamin A found in sweet potatoes is also essential for the synthesis of hormones during pregnancy and lactation. Sweet potatoes is consumed in the form of beta-carotene and converted into vitamin A in the body)
Immunity
Plant based foods such as sweet potatoes are rich in vitamin C and beta-carotene. They provide an increased immunity from their powerful combination of nutrients.
More health benefits are:
• They are a good source of vitamin D that contributes to bone health.
• Sweet potatoes are a good source of magnesium, a mineral of relaxation and anti-stress.
• Sweet potatoes do not cause blood sugar sputum.
• Preventing dehydration
• Reduce arthritis pain
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What doctors say?
Doctor’s comment as a take home on sweet potatoes is that:
- Sweet potatoes are a real, whole, nutrient dense food that play a role in your diet.
- Eat them as the starchy part of your meal (what is generally recommended is one or two starchy servings a day).
- Make sure to prep them right and mix up the variety to reap all the varying advantages.
How to prepare sweet potatoes?
Below are the simple steps to follow when preparing sweet potatoes
1. Peel the sweet potatoes and cut them into slices.
2. Wash and put into pot placed on cooking gas
3. Wait for 20 minutes and everything is ready to eat
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