Dislike Eating Sweet Potato? You Might Be Missing On These Surprising Health Benefits

Sweet Potatoes: An Indian Perspective On Diabetes

Let us learn how sweet potatoes can help you manage diabetes from Aishwarya Kumbhakoni, RD, Consultant Dietician, Diabetes, Kokilaben Dhirubhai Ambani Hospital, Mumbai.

Aishwarya said, “Diabetes is a rapidly rising health issue in India due to lifestyle adaptations and dietary habits, where the quality and quantity of carbohydrates can significantly affect blood glucose levels. The critical factor for all persons suffering from diabetes is glucose control, which hinges, to a large extent, on the Glycemic Index (GI) and Glycemic Load (GL) of foods consumed. Hence, foods with a low GI (≤55) can reduce the glucose spike and foods with higher GI (≥70) can increase the glucose spike.”

“Sweet potatoes, although high in carbohydrates (around 24g per 100g), can be included in the diet of a person with diabetes, if prepared and served carefully. The GI levels vary with the cooking preparation: boiled sweet potatoes possess a GI of 46 and are preferable, especially when boiling for about 30 min. Roasting (GI: 82), baking (GI: 94), and frying (GI: 76) elevate the GI of sweet potato to a level far beyond the diabetic's allowance,” she added.

A Balanced Approach

“Sweet potatoes can be included in moderate quantity for those with good glycemic control and an active lifestyle. Avoid consumption of sweet potatoes with foods containing high carbohydrates like rice or wheat. Combine sweet potatoes with protein-rich foods, including paneer, dals, pulses, eggs, fish, or nuts to slow down glucose absorption. This will stabilise blood sugar,” said Kumbhakoni.

She continued, “Sweet potatoes are great if taken before a workout or as a mid-meal that would help sustain energy levels. It can be added as a source of carbohydrates with proteins and other fibre-rich vegetables or salads.”

Benefits Of Eating Sweet Potatoes

Aishwarya shared, “The red and the purple varieties of sweet potatoes are rich in beta-carotene. Beta-carotene is the precursor of vitamin A, which is essential for healthy eyesight. They also tend to be an important source of manganese, a trace mineral for healthy bones and the metabolism of carbohydrates. This particular food is a rich source of soluble and insoluble fibres, which is essential for good gut health.”

“They are potent antioxidants, thus making them anti-inflammatory in conditions like cancer. They supply vitamin B6 required in brain health, premenstrual symptoms, and foetal development,” she highlighted.

7 Major Health Benefits Of Sweet Potatoes

Eshanka Wahiis a Dubai and Delhi-based culinary nutritionist, holistic wellness coach, and founder of ‘Eat Clean With Eshanka.’ She said, “Sweet Potatoes are root vegetables which have a sweet taste and vibrant colours. They are not only delicious but also beneficial for health because they are full of nutrients.”

1. Full Of Nutrients

“Sweet potatoes are the best source of getting vitamins and minerals. Other than that, sweet potatoes also provide vitamin A, vitamin B6, vitamin C, Manganese, and potassium, which support the human body to function,” said Eshanka.

2. Immunity Booster

Sweet potatoes are full ofvitamins like vitamins A and C, that make the immune system stronger and help the body to fight severalinfectionsand diseases,” shared the expert.

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3. Controls Blood Sugar Level

Wahiis mentioned, “Sweet potatoes slowly release sugar in the bloodstream because they have low GI. They help people to manage diabetes and maintain steady energy levels”

4. Supports Heart Health

Wahiis told us that the potassium in sweet potatoes reacts with sodium, which helps regulate your blood pressure. “This mineral, combined with fibre and antioxidants present in sweet potatoes helps to support the heart by reducing the cholesterol level,” she added.

5. Improves Digestive Health And Weight Loss

“Sweet potatoes are rich in dietary fibre. This fibre supports the Gut bacteria and helps prevent constipation. On the other hand, it also controls the feeling of fullness, which helps in managing the weight,” shared Eshanka.

6. Maintains Good Eyesight

Due to the high content of beta-carotene present in sweet potatoes, which is converted into vitamin through the body, they can play a vital role in preventing night blindness, reducing the risk of macular degeneration, and also protecting the eyes from vision loss.

7. Promotes Healthy Skin

Sweet potatoes are rich in Beta-carotene, which helps protect the skin from sun damage, Vitamin C, which helps keep the skin elastic, and Antioxidants, which help reduce wrinkles and fine lines.

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