Potato, sweet potato and yam have high starch content. Can diabetics eat it often?

Autumn is the season for potatoes, sweet potatoes, yams and other foods. These foods are similar in that they contain more starch, but they are all common foods that many people like to eat.

Then, can diabetic friends often eat starchy foods such as potatoes, sweet potatoes and yams? What are the precautions?

In fact, compared with rice, noodles, porridge and other staple foods, the effects of potatoes, sweet potatoes and yams on postprandial blood sugar are quite satisfactory in terms of glycemic index, sugar content and calories. Diabetic friends can eat them, but not much!

The glycemic index of these foods is quite satisfactory.

Let's talk about the "starchy food" that everyone is familiar with in detail today ~

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Is the starch content of potato, sweet potato and yam high?

Generally speaking, the starch content of potatoes, sweet potatoes and yams is relatively high. The starch content of different varieties varies greatly, such as potato, sweet potato, yam, taro and other foods, but the starch content is roughly 12% ~ 25%.

amongst

For example, crispy yam and iron stick yam, the starch content of the former is about 12%, while the latter may exceed 20%. But generally speaking, the starch content of potato food such as potato, sweet potato and yam is still far lower than that of staple food such as white rice and big steamed bread.

What foods are carbohydrates? Click on the video to learn that for diabetic friends, controlling the daily consumption, such as about100g per meal, generally will not have much impact on blood sugar. Let's talk about the "glycemic index" of these foods.

Sweeter food has higher sugar content?

Among potatoes, sweet potatoes and yams, sweet potatoes are sweeter and more popular. They can be steamed, boiled and fried. They are very delicious. So, sweet potato is so sweet, does it mean that the sugar content is higher? Can diabetic friends eat more? In fact, the statement that "eating sweet food makes blood sugar rise quickly" is not very accurate.

The GI of boiled yam is about 52, that of boiled taro is about 60, and that of boiled baked potato is about 60 ~ 66. Even if the sweet potato varieties with sweet hearts are cooked, the GI will be almost the same.

77。 Compared with the staple foods such as white rice (GI 83) and white steamed bread (GI 88), starchy foods such as sweet potato, potato and yam can only be regarded as foods with medium glycemic index.

When eating, diabetic friends can completely adopt the food exchange method, that is, replace some staple foods with these foods, and control the total calories of a day to reduce the impact on postprandial blood sugar.

What are the benefits of eating sweet potatoes, yams and other potato foods?

On the basis of controlling the total calories, diabetic friends eat some sweet potatoes, yams and potatoes properly, which is still very good for their health. Sweet potato, yam and potato are rich in dietary fiber, potassium, vitamin C and antioxidants, which can not only enhance satiety and reduce the amount of staple food, but also help prevent constipation and cardiovascular and cerebrovascular complications. However, diabetic friends who want to eat potato food or starch food healthily should also pay attention to the following points:

Dietary Guidelines for China Residents suggest that it is more appropriate to eat 50 ~100g potato food every day on average. Diabetic friends try to eat potato food by steaming or cooking, and it is best to control the consumption every day. In addition, it is best not to mash potatoes, and do not add sugar or honey.

Generally speaking, diabetic friends can eat sweet potatoes, yams, potatoes and other foods with high starch content, such as peas, mung beans, red beans and other fruits, such as bananas, plantains, dates, peaches, etc., which can be eaten in moderation. As long as you control the total calories every day, adopt the food exchange method and closely monitor the changes of blood sugar, you don't have to worry ~