The Big Secret About Sweet Potatoes That Nobody Wants You To Know
You and I have been lied to. I don’t know why, and I don’t even know if it’s on purpose, but it pisses me off. And here’s why I’m annoyed… As of 2014, 29 MILLION people in the US had Diabetes (type 2), and 86 MILLION people were pre-diabetic. That’s over 105 MILLION people who have problems with insulin sensitivity and blood sugar. And my dad and my mother-in-law fall into those categories – my dad’s been type 2 diabetic for over a decade, and my mother-in-law has been pre-diabetic for about the same amount of time. So this particular issue hits very close to home (literally) for me – and presumably for almost anybody in the US, since you almost certainly know a few people who are at least pre-diabetic. The Myth About Sweet Potatoes… Everyone (from doctors, to medical researchers, to even the American Diabetes Association) seems to unanimously state that sweet potatoes are unequivocally great for diabetics (please note that when I mention diabetes in this article, I’m referring to type 2 diabetes). If you don’t believe me, here are just a few examples: And that’s just the tip of the iceberg. Even on websites that supposedly pay attention to blood-sugar and glycemic load issues, sweet potatoes are almost always classified as a “better” food than things like white potatoes. Unfortunately…It’s All Completely Untrue! Listen. I’m not bashing sweet potatoes. Entire cultures have lived very healthily on sweet potatoes. I eat sweet potatoes myself. But I also have pretty good insulin sensitivity. It’s like this. Fish is pretty darn nutritious, and almost everybody agrees. But if you’re allergic to fish, you shouldn’t be eating it. It’s pretty simple. So the question is whether sweet potatoes are a problem for people with blood sugar Continue reading >>
Can diabetics eat sweet potatoes? Absolutely! There is a great deal of confusion about whether or not people with diabetes can include sweet potatoes in their diet. Before including any foods in to your diabetic eating plan, consult your healthcare professional. Plus, sweet potatoes contain virtually no fat and are low in calories. A medium baked sweet potato eaten with the skin is a mere 103 calories, about the same as half a cup of brown rice. And there might be even more reason for diabetics to include sweet potatoes in to their eating plans. Research has found these root veggies may play a role in stabilizing or lowering blood sugar, due to their low glycemic index. Foods low on the glycemic index break down more slowly in the body, which may produce fewer fluctuations in blood glucose and insulin levels. To get the most bang for your bite in terms of the glycemic index, follow these tips: For a low to medium glycemic index, eat sweet potatoes cooked, including the skin. When eating sweet potatoes without the skins, know that they fall into the medium glycemic zone, between 63 and 66, which is still lower than other starchy foods such as instant mashed potatoes and even whole-wheat bread. Searching for Diabetic Sweet Potato Recipes? Here’s a few! Visit our recipe page for more. Continue reading >>
Should You Eat Sweet Potatoes If You Have Diabetes?
Having diabetes often means limiting or excluding a good deal of your favorite foods from your daily menu plan. Foods with high contents of carbohydrates, such as sugary breakfast cereals, bread, large amounts of pasta, soft drinks and many desserts can all enormously increase your blood sugar levels in a blink of an eye. This can inflict severe damage to the small blood vessels over time. And could potentially be the cause of strokes, kidney and heart diseases, blindness, and even amputations. People with diabetes can indulge having a lot of other carbohydrates with slow-degrading sugars. Just like the ones in fresh fruits, nuts, non-starchy vegetables and sweet potatoes to control their condition and maintain their health. White potatoes have a high glycemic index regardless of the way you take them, whether as French fries or potato chips, baked or mashed. This means that they will make your blood sugar levels skyrocket after the meal, due to their fast-degrading carbohydrates. According to the American Journal of Clinical Nutrition and their article from 2002, sweet potatoes have significantly lower contents of sugar in them and are a better choice for regulating diabetes. Hence, moderate consumption of sweet potatoes will aid you to maintain a healthy range of your blood sugar levels; even if youre a diabetic. A medium sweet potato holds 3.8gr of dietary fiber out of 26gr of carbohydrates. A cup of mashed potatoes, on the other hand, contains 8.2gr of fiber out of 58gr of carbs. Dietary fiber, which is a component of the overall carbohydrate content, doesnt affect the blood sugar levels. Moreover, subtracting it from the total carbohydrate content will give you a better perspective of the blood sugar-elevating potential of a particular food. For instance, subtract Continue reading >>
11 Superfoods For Your Diabetes Diet
Getty Images What to Eat to Beat Type 2 Diabetes What makes a food “super”? When it comes to type 2 diabetes, it’s not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar levels in check. “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber,” says Sue McLaughlin, RD, a certified diabetes educator at Burgess Health Center in Onawa, Iowa. It’s also crucial to eat a wide variety of foods to make sure you’re getting a healthy mix of phytochemicals and essential fatty acids. Add these 11 superfoods to your grocery cart to keep your diet diabetes-friendly. Continue reading >>
Can I Eat Sweet Potatoes If I Have Diabetes?
Many cases of diabetes, especially type 1 diabetes, come from problems with the ability of the pancreas to regulate insulin, which is important in controlling blood sugar. The pancreas-shaped sweet potato helps to balance blood sugar in diabetics. Research shows that sweet potatoes contain adiponectin, the same hormones that are released from fat cells. Adiponectin tends to improve metabolism and insulin regulation. Unlike other starchy vegetables, sweet potatoes are considered to be an “anti-diabetic food.” This content originally appeared on doctoroz.com Yes diabetics can eat sweet potatoes. Sweet potatoes contain carbohydrates which can raise blood sugar levels. However if you eat the right serving size of a sweet potato you can control the amount of sugar you take in. Also what you put on the potato is important. Avoid added sugars or sweeteners. Absolutely! Sweet potatoes are perfect for any plate but especially for people with diabetes. Compared to white potatoes, sweet potatoes are lower on the glycemic index and deliver chart topping vitamin A for eye health. The fiber helps with blood glucose control and weight management and the potassium helps control blood pressure. One important note... Take care to prepare your sweet potatoes without all of the added sugar, butter or marshmallows that many recipes call for. Go beyond the norm and try sweet potatoes roasted, mashed or even pureed into soup. One sweet potato contains 26 grams of carbs, but that’s partially offset by the 4 grams of fiber. Sweet potatoes contain healthy phytochemicals, too. One idea is to eat just half a sweet potato (topped with butter rather than sugar) and pair it with a protein food. Continue reading >>
Sweet Potatoes A Diabetic Superfood
Sweet potatoes are considered a superfood for diabetics, says the American Diabetes Association (AMA). They have been shown to stabilise blood-sugar levels by lowering insulin resistance. They contain a high amount of fibre, which also helps to reduce levels of "bad" LDL cholesterol in the body. Other superfoods for diabetics: The AMA also recommends beans, green leafy vegies, salmon, tomatoes, berries, citrus fruits and nuts for helping to manage diabetes. Continue reading >>
The Surprising Truth About Sweet Potatoes
Q: Are sweet potatoes so much better for you than regular potatoes? Sweet potatoes and all other potatoes might play siblings on TV, but in real life they’re from two different families. They are similar, however, in terms of calories, fiber, and macronutrient (carbs, fat and protein) content. The Basic Details of Potatoes One cup of raw sweet potato contains about 114 calories, 27 grams carbohydrate, 6 grams sugar, 2 grams protein and 0 grams fat. One cup of regular potato has 116 calories, 26 grams carbohydrate, 1 gram of sugar, 3 grams protein and 0 grams fat. Aside from the sugar content (responsible for the sweet taste), the macronutrients are pretty similar, right? Yup. This is why many people wonder why sweet potatoes are known for being uber healthy when they’re almost identical to an old school tater. Well, when it comes to sweet potatoes’ goodness, it’s not all in the basic, dirty deets. Instead, it’s all about the micro and phytonutrients. Sweet potatoes are jam packed with compounds that make them worthy of being on your plate. Why Do Sweet Potatoes Get Such a Healthy Rap? All potatoes (yes, even those guys that get the bad rap) are full of vitamins and minerals such as vitamin C, potassium, calcium and other nutrients that act as antioxidants that give them anti-cancer, antidiabetic, and anti-inflammatory properties. But the reason sweet potatoes seem to have a leg up is their color, which isn’t just for show. Beta carotene is the nutrient responsible for giving sweet potatoes that characteristic pretty orange hue. Like other orange whole foods, sweet potatoes contain a whole lotta beta carotene (1 cup provides 375% your daily value, to be exact!). Carotenoids (beta-carotene being the most abundant in sweet potatoes) are precursors to vitamin A Continue reading >>
Top 15 Reasons Why Sweet Potatoes Are Good For Diabetic Patients
Being a foodie and being a diabetic is one bad combination that one must never have. A diabetic will be stripped off their privilege to eat whatever they feel like and nothing else is more depressing than this. Foods with high carbohydrate content is a big no-no for them, as the blood sugar levels will shoot upwards due to this. Gradually, this will damage the blood vessels and lead to other problems like heart diseases, kidney problems, stroke, blindness and amputations. Foods for diabetic patients must include slow-digesting carbohydrates, in order for them to stay healthy. The best example for this is sweet potato. Are sweet potatoes good foods for patients with diabetes? Have you been haunted by this question anytime? Read further to find out. Sweet potatoes have a low glycaemic index and are considered the best for diabetic control. Moderate consumption of sweet potatoes will help in keeping the blood sugar levels in a healthy range. It contains 26 grams of carbohydrates and 3.8 gram of dietary fibre. A cup of mashed sweet potatoes contains 58 grams of carbohydrates and 8.2 grams of fibre. This can be considered as the best food for diabetic patients. Sweet potatoes can be consumed in various methods, but always remember to consume it in the right amount. This article will answer your question as to whether sweet potatoes are good for diabetes or not. Continue reading >>
8 Wonderful Health Benefits Of Sweet Potatoes For Diabetics
Diabetics Should Eat Sweet Potatoes Because Of Its Wonderful Health Benefits To The Body Diabetics were avoiding eating sweet foods to maintain their blood sugar, but sweet potatoes contain numerous health benefits for diabetics. Diabetes is one of the most leading causes of death all around the world. This disease can be a result of different factors such as eating too many sweets, drinking alcohol, smoking, lack of physical, activities, unhealthy diet, and sedimentary lifestyle. Most of the diabetic patients go to the doctor for treatments and medications in order to maintain and regulate their blood sugar level. But those medical treatments could be a quite expensive and maybe non-affordable for some of us. Natural remedies were cheaper and proven more effective in treating and preventing several types of diseases. Sweet potato is one of those natural remedies that can help a diabetic patient in regulating their sugar levels. Sweet potatoes contain vitamin D, which is goods for the heart, bones, skin, blood, provides energy and helps the thyroid gland to perform it function properly. It is a great source of dietary fiber, which can improve the functions of the digestive system, alleviates constipation, and prevents colon cancer. It contains carotenoids, which promotes the reproduction of vitamin A in the body, which regenerates the respiratory system. Daily consumption of sweet potatoes prevents respiratory diseases. This crop is good in regulating the blood sugar levels in the body and it contains natural sugar that stabilizes the insulin resistance in diabetics. Sweet potato is also a great source of iron that helps the production of red and white blood cells. It also helps to fight anemia. The concoction of the boiled potato can be also used in treating several sk Continue reading >>
Problem Foods: Can Diabetics Eat Potatoes?
Can people with diabetes eat potatoes? The answer is yes, and even more resounding when you have some info in your back pocket. Potatoes come in every form imaginable—from chips to potato salad, from fries to baked potatoes with butter and sour cream. Some forms are obviously more nutritious than others. And all can have varying effects on blood sugar. Here are some recommendations: Sweet potatoes and yams are good choices on the potato spectrum as they have a lower glycemic index and glycemic load than a regular baked russet potato, therefore affecting blood glucose less. Small red potatoes with the skin can also be a good choice. The skin provides fiber, which slows digestion and absorption. And small, whole potatoes may be easier to portion control. Serve a few on your plate as opposed to a whole baked potato or scoop of mashed potatoes. Try to limit fried potatoes and potato chips, choosing roasted, baked or broiled instead. Be aware of portion size. The plate method is an easy way to manage this: about ¼ of your plate should come from starchy foods and only the depth of a deck of cards. It might not be the potato itself wreaking havoc on blood sugar, but instead the portion of potatoes if it is more than about ¾ to 1 cup. Many, many years ago, nurses, dietitians, and diabetes educators were instructed to teach their patients with diabetes to eat certain foods and not eat others. But in more modern times, the belief and teaching method is based on making healthy food choices, understanding portion sizes, and learning the best times to eat in order to manage diabetes. This method of not having to eliminate foods from the diet is supported by the American Diabetes Association and the American Association of Diabetes Educators. Blood glucose control and food choice Continue reading >>
Raw Sweet Potatoes & Diabetes
QUESTION: Hi, This not a comment but a question. I am told that eating raw sweet potatoes is beneficial for diabetes patients. Have you any information about this? ANSWER: Hi, Although it might seem a very tough job, using the glycemic index (GI) of the foods would help diabetics in planning their daily menu correctly. With regards to sweet potatoes, it is true that their glycemic index is relatively low (54) depending to the variety. However, generally, it has a low GI. Usually, fiber content in foods would affect their glycemic index turning it low. So, sweet potatoes (SP) have high content in fiber (3 grams /100 grams SP), which has been shown enough to lower its GI (according to a study). In addition, cooking methods would interfere with the nutrient content of all the foods including sweet potatoes. So, when sweet potatoes were steamed, baked and microwaved, then, their glycemic index was increased (up to 66) while dehydrated was lower. Furthermore, it was noticed in the same study that the GI of the sweet potato skin remained low in either cooking methods. Thus, diabetics could benefit from eating raw sweet potato. However, the problem I questioned is : Can you really eat sweet potato raw? At the end, I want to remind you that sweet potato alone cannot help beating diabetes. Changing your bad lifestyle habits and diet regimen, using specific herbs altogether can help you controlling diabetes. Hope it helped! Dr.Alba What the community is asking about: Continue reading >>
Why The Sweet Potato Is King
If you don't eat sweet potatoes very often, or only at holiday time when they're smothered in melted marshmallow goo and baked until they're unrecognizable, you're missing out on one of nature's truly perfect foods. They're low in calories, high in fiber, great for diabetics and people who are carbohydrate sensitive, and packed with vitamins and minerals. So good for you is the humble sweet potato that Nutrition Action Health Letter once rated it the number one healthiest vegetable. Because it's so delectable and versatile, the sweet potato is one of my favorite foods. [sidebar]Yam or Sweet Potato—The Final Answer This could very well be the winning answer on Jeopardy! some day, so pay close attention. Most people really don't know the difference between yams and sweet potatoes. Well, here's the story. All of the roots that are labeled yams in American supermarkets are actually sweet potatoes, cousins of morning glories. They come in different colors and textures. True yams are gigantic tropical roots not related to sweet potatoes, and they are seldom seen in our grocery stores. They can occasionally be found in the exotic veggie area of large supermarkets, particularly in neighborhoods with Hispanic populations. Despite this, many people insist on calling moist, orange-fleshed sweet potatoes yams, reserving the name sweet potatoes for the drier, yellow-fleshed varieties. Both are unrelated to regular white potatoes and are much, much better for you. When I visited Okinawa, Japan, I was delighted to discover purple sweet potatoes. Their flesh is actually bright purple, and Okinawans make them into everything from chips to ice cream. Undoubtedly, their pigments offer protection from cancer and other diseases. I hope we will be able to get them in the US one day soon. [ Continue reading >>
Are Sweet Potatoes Good For Diabetics?
Diabetics have to keep a close eye on their diets, in order to manage carbohydrates and limit their impact on blood glucose and insulin levels. That means high-carbohydrate foods can be problematic, but some, such as sweet potatoes, offer substantial nutritional benefits to offset their impact on blood sugar. Deciding how much or how often you can consume them is an individual decision, but sweet potatoes can certainly find a place in a diabetic meal plan. Carbs in Sweet Potatoes Any discussion of food and diabetes management should begin with the American Diabetes Association's recommendation, which is to count the grams of carbohydrates you eat in a day. The number of carbs you need is calculated based on your body weight and activity levels, but as a rule the ADA suggests aiming for a range of 45 to 60 grams of carbohydrates per meal, although some people may require fewer for optimal blood sugar control. By that reckoning, sweet potatoes pose a challenge: One large baked sweet potato provides over 37 grams of carbs, which represents most of your allowance for that meal. By that measure, incorporating a sweet potato can sharply limit what else goes onto your plate. It's Not as Bad as it Looks That being said, there are a couple of reasons sweet potatoes might not throw your meal plan off balance. First, a large sweet potato is a substantial quantity, and if you're diabetic your meal plan probably calls for a serving of no more than 1/3 cup mashed or one small potato. This brings down your total carbohydrates to a much more manageable 12 grams for a small baked sweet potato, or a shade over 19 grams for 1/3 cup boiled, mashed sweet potato. Those figures are still high, but easier to incorporate into your daily total. Also, a large portion of those total carbohydrates Continue reading >>
Sweet Potatoes And Diabetes: Are Sweet Potatoes Good For Diabetics?
Diabetes is a complicated disease to handle, you always need to be careful of what you are eating and in how much quantity. As such, there are a lot of questions as to whether including a particular vegetable in the daily diet of a diabetic is safe or not. In this article, we shall explore more about the relationship between sweet potatoes and diabetes. Let us analyze and see whether including the sweet potatoes in the daily diet of a diabetic patient is healthy or not. Carbohydrates and Sweet Potatoes Let us first understand how carbohydrates are related to sweet potatoes or how much carbohydrate does this humble vegetable contain. It is known that a medium sized sweet potato contains somewhere around 25 to 26 grams of carbohydrates. Included in this is around 3.8 to 4 grams of fiber. If you take a cup and mash the sweet potatoes in the same, you will get around 58 grams of carbohydrates and around 8 grams of fiber. Read Also: Best Low Carb Snacks for Diabetics What makes the sweet potatoes healthy for a diabetes patient is the amount of dietary fiber found within the carbohydrate. This helps in stabilizing and maintaining a healthy level of blood glucose or blood sugar in a diabetic patient. Reasons Why Sweet Potatoes are Good for Diabetes Patients Following are a few reasons why sweet potato is a good vegetable option for all the diabetes patients: The natural sugar present in sweet potatoes is considered healthy as it helps in controlling the blood sugar levels in the patient’s body. This also enables the vegetable in increasing the body’s sensitivity towards the hormone insulin. Besides, sweet potatoes contain a good amount of potassium which helps the body to maintain a stable level of blood pressure. As a result, the heart- related conditions which are so com Continue reading >>
Top 10 Worst Diet Choices If You Have Diabetes
If you have diabetes, in many ways your diet is your medicine. As diabetes educators, we help patients understand what food and beverage choices are best to avoid. When foods are high in carbohydrates, fat and sodium, they increase your risk for high blood pressure, high cholesterol, weight gain, heart disease and uncontrolled sugar . Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy Sweetened drinks. These include regular pop/soda, fruit punches and iced teas. These are loaded with sugar and calories, and they usually have little or no nutritional value. Instead, try infusing plain water with different berries and fruits so you can enjoy the natural sweetness. “Designer” or specialty coffee drinks – including frappuccinos or cappuccinos. That “once a day special treat” can add up to lots of extra sugar, calories and saturated fat. Instead, go for straight java, either black, with artificial sweetener or a small splash of skim milk. Whole milk. It has too much fat, which can lead to weight gain. Switch to 2 percent, 1 percent – or even better: skim milk. Keep in mind that one cup of skim milk has 12 grams of carbohydrates. If you don’t like milk or are lactose intolerant, you can drink almond milk, rice milk or soy milk instead—but remember to get the low sugar varieties. Hot dogs. These grilled little favorites are still high in saturated fat and sodium—yes, that even includes turkey dogs! Try to avoid them or eat them only occasionally. Packaged lunch meats. These are also high in saturated fat and sodium. Check your deli for low sodium meats—or better yet use sliced meat that you’ve roasted at home to make your sandwic Continue reading >>