Slow-absorbing carbohydrates promote a gradual rise in blood sugar.

Sweet potatoes contain fiber and resistant starch, which slow down digestion and glucose absorption. This results in a gentle post-meal blood sugar increase, rather than a sudden spike. This characteristic makes sweet potatoes a superior carbohydrate choice compared to refined grains.

Rich in fiber and resistant starch, sweet potatoes aid blood sugar control.

A medium sweet potato provides about 4 g of fiber, which slows digestion and supports gut health. The resistant starch in sweet potatoes is not fully digested in the small intestine. Instead, it travels to the large intestine, where beneficial bacteria ferment it. This process creates short-chain fatty acids, contributing to improved metabolism and stable blood sugar levels.

Sweet potatoes reduce oxidative stress and support metabolism.

Beta-carotene (a precursor to vitamin A), vitamin C and B6, potassium, and manganese in sweet potatoes play a role in metabolic processes and insulin function. For individuals with diabetes, oxidative stress and inflammation are significant concerns. The antioxidants in sweet potatoes help mitigate oxidative stress, thereby contributing to better blood sugar management.

Sweet potatoes enhance satiety.

Their fiber content and slow digestion mean sweet potatoes provide lasting fullness, which helps prevent weight gain. These are crucial factors for blood sugar control and reducing insulin resistance. Boiled sweet potatoes are an ideal choice for individuals aiming to limit frequent snacking or high-calorie meals.

Preparation methods significantly impact sweet potatoes' effect on blood sugar.

The way sweet potatoes are prepared greatly affects their impact on blood sugar. For instance, when boiled, sweet potatoes have a low to medium glycemic index (GI), meaning the body releases sugar slowly. In contrast, baking or frying sweet potatoes (especially peeled ones) significantly increases their GI, sometimes exceeding 80.

The skin of sweet potatoes is crucial for maximizing fiber and resistant starch intake.

Fiber is an important component of sweet potatoes that helps prevent blood sugar spikes. By consuming the sweet potato with its skin, the body receives more of its beneficial fiber and resistant starch.

Le Nguyen (According to Times of India)