YOGYAKARTA - People with diabetes are often worried about eating sweet potatoes because this food has a sweet taste. It turns out that sweet potatoes are one of the safe foods for diabetics. But you still need to know how to eat sweet potatoes for diabetics.
Sweet potatoes are one of many Indonesian favorite foods. This one food can also be a substitute for rice because it contains high carbohydrates. Even though it offers sweet tastes, these tubers are safe for diabetics to consume.
Sweet potatoes store nutrients that can help control blood sugar levels. There are several benefits of sweet potatoes for diabetics that you need to know.
Sweet potatoes are known as foods that contain high carbohydrates so they can give a long feeling of fullness. The content of carbohydrates in sweet potatoes is a good type of high quality carbohydrate for the intake of diabetics.
The carbohydrates contained in sweet potatoes consist of starch and fiber. These complex carbohydrates play a role in nourishing digestion while increasing the body's metabolic process. In addition, these tubers also have a number of vitamins that are beneficial for maintaining the function of the body's organs of diabetic patients.
Sweet potatoes also contain fiber that can help inhibit blood sugar absorption. In every 100 grams of sweet potatoes, there are three grams of fiber consisting of soluble fiber and insoluble fiber. This fiber can play a role in binding glucose, so that the increase in blood sugar levels is hampered.
The glycemic index in sweet potatoes is also low, which is around 55-100. The glycemic index is a number that shows a level of increase in blood sugar in the body whether it is fast or slow. However, diabetics still need to pay attention to the portion and dose when consuming sweet potatoes.
It should also be noted that there are various types of sweet potatoes with different nutritional ingredients. Orange sweet potatoes have a higher glycemic index than other types. So diabetics should avoid consuming orange sweet potatoes so they don't experience an increase in blood sugar levels.
How to process or cook food also affects the nutritional content that enters the body. So diabetics must also pay attention to how to eat sweet potatoes to make it safe for blood sugar. Because the nutritional content of sweet potatoes will later have an impact on changes in blood sugar levels.
It is better to avoid cooking sweet potatoes by roasting, burning, or frying in coconut oil. These cooking methods can break the chemical bond on carbohydrates, thus making the sweet potato glycemic index higher.
People with diabetes are advised to cook sweet potatoes by boiling them as a healthier treatment. Boil sweet potatoes in boiling water until cooked. You can eat boiled sweet potatoes directly or grow, and add other spices instead of sugar.
For the type of sweet potato that can be chosen by diabetics is purple sweet potatoes. This type of sweet potato has a lower glycemic index than other sweet potatoes, so it is safe for blood sugar levels. In addition, you also need to pay attention to the portion of sweet potatoes so they don't overdo it. You can eat sweet potatoes in a dose of 1/4 plates for one meal.
That's a review of sweet potatoes for diabetics and how to eat them. Sweet potatoes are one of the high-carb foods that is classified as safe for diabetics. However, you must still pay attention to how to process it so as not to affect the nutrients contained in it. Also read how to cook rice for diabetics.
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