Published On: Mon, Jan 25th, 2016

Sweet potatoes deal with diabetes



Sweet potato is different from potato because it is quite different nutritionally. The potato is a tuber or a thickened stem and the sweet potato is a storage root and encompasses that kind of nutrients which include it in the list of top 10 diabetes super foods by the American Diabetes Association.

Its foundation region is Latin America but Asia is its major producer. Its significance is increasing and it is the sixth most significant food crop after rice, wheat, potatoes, maize and cassava.

Its value of starch and fiber is very high and the nature of carbohydrates distinguishes it from the potatoes. Its high fiber content contributes to a lower glycemic index 44, which is almost half of potatoes (glycemic index 80). This feature adds to sweet potato being a valuable carbohydrate basis for weight watchers and diabetics.

A 2004 research study conducted by the University of Vienna associate professor Dr. Berhhard Ludvik and cited in the journal “Diabetes Care,” Type 2 diabetic patients dealt with sweet potato noticed considerable declines in speedy blood glucose levels and in a general improvement in glucose control. Sweet potato, when eaten with the skin, has more fiber than oatmeal.

Cooking methods also affect the glycemic index of a sweet potato. For diabetics, particular cooking methods are much helpful to organizing blood sugar levels. Boiled or mashed sweet potatoes, for example, are not suggested as they are digested quicker, therefore elevating their glycemic index and perhaps reasoning blood sugar levels to point. Akin to fiber, fat will sluggish the speed of digestion and consequently uphold the short glycemic index. A cooking method for sweet potatoes that is good for diabetics is sautéing in oil or roasting with the skins on. Sweet potato comes in a variety of skin colors that range from white to yellow, orange, and deep purple.

The American Diabetes Association stated that the sweet potato has elevated fiber, antioxidant nutrients, for example, Vitamin A, Vitamin C, zinc, and other micronutrients, for example, potassium, magnesium, iron and Vitamin B, which assist in diabetes supervision and avoidance of difficulties, for example, heart attacks and stroke.

Orange-fleshed sweet potato is a significant source of beta-carotene, the precursor to Vitamin A. only 125 g of fresh sweet potato from orange-fleshed varieties hold sufficient beta-carotene to give the daily pro-Vitamin A requires of a young child. One medium (100 gms) sweet potato, baked with the skin, has almost four times the suggested daily payment (RDA) of Vitamin A and approximately half the suggestion for Vitamin C. Nutrients in sweet potatoes are also helpful for people dealing with fatness, elevated cholesterol, and elevated blood pressure.

A research study in 2011 conducted on the animal at School of Medicine and Life Sciences, Zhejiang University City College, China cited that purple sweet potato flavonoids can reduce blood glucose and fat levels. A staple food source for a lot of ancient populace, sweet potato has also been discovered to have particular cancer averting features that are there in the purple-fleshed sweet potato.

Anthocyanins that provide the purple color to sweet potatoes are potent bioavailable antioxidants, which are utilized resourcefully by the body.

About the Author

Sidra Muntaha

- Sidra Tul Muntaha is a journalist (MA-Mass Communication and M.Phil in Mass Communication) based in Lahore. She is working as an editor at fashion, style and entertainment in the section of the Kooza. She writes fashion and entertainment articles for The Kooza News.