Sweet potato or purple potato, which is more suitable for diabetics?

Purple potatoes should be more suitable for diabetics, because the starch content of sweet potatoes is very high, which will cause blood sugar to rise, but the starch content in purple potatoes is relatively low, which will not cause blood sugar to rise.

Generally, purple potatoes are chosen, because the sugar content of sweet potatoes is actually relatively high, so it is not suitable for diabetic patients, so purple potatoes are also more soft and delicious.

Purple potatoes are more suitable for diabetics, purple potatoes contain anthocyanins, anthocyanins are water-soluble pigments, have antioxidant properties, and are also beneficial to health. The content of antioxidants and iron, zinc, magnesium and other elements in purple potatoes is also higher than that of sweet potatoes, and it is also more suitable for diabetics.

Sweet potato or purple potato, which is suitable for diabetics? In terms of nutritional value, both are actually high in carbohydrates, but roasted sweet potatoes have a more fragrant and tender taste, while purple potatoes have more stalks, larger grains, and a softer texture, although they seem to have a slightly sweeter taste. This is because sweet potatoes have a higher water content, so they have a lighter but softer flavor when steamed.

The starch content of purple potatoes is slightly lower than that of sweet potatoes, and the content of protein, minerals, and dietary fiber increases, so it also affects the soft and waxy taste, but the nutrient content is actually slightly higher. First, if a diabetic wants to control their blood sugar levels, they should limit their calorie intake.

Sweet potatoes have 102 kcal per 100 grams, while purple potatoes have only 70 kcal. In other words, at the same weight, purple potatoes have only two-thirds of the calories of sweet potatoes. Sweet potatoes have a glycemic index (GI) of 54 and contain grams of carbohydrates per 100 grams of sweet potatoes.

If you eat 100 grams of sweet potatoes, GL is. The GI of purple sweet potato is 77, and every 100 grams of purple sweet potato contains grams of carbohydrates.

If you eat the same 100 grams of purple potatoes, the GL of blood sugar is, that is, eating the same amount of sweet potatoes and purple potatoes has almost the same effect on blood sugar, and they are both medium-load diets, which have little effect on blood sugar. Sweet potatoes and purple potatoes are actually relatives, their nutritional content is roughly the same, they are both low-fat foods, rich in starch, a variety of minerals and vitamins, and rich in dietary fiber, which is very beneficial to the human body.

Purple potatoes have a special ingredient called anthocyanins, which are not found in sweet potatoes, but it contains more vitamin A (carotene) than purple potatoes. Anthocyanins are powerful antioxidants that scavenge free radicals, slow down aging, and boost immunity. Dark-colored vegetables, especially purple foods, are common, such as red canola, purple cabbage, grapes, blueberries, etc.

In addition, the starch content of purple potatoes is slightly lower than that of sweet potatoes, and the proportion of minerals and dietary fiber in purple potatoes is higher, so the taste of purple potatoes is neither sweet nor soft.

Sweet potatoes and purple potatoes are both members of the potato shed slag family, and they are also frequent guests at everyone's table. Especially now, with the enhancement of people's health awareness, coarse grains and potatoes have also become a more popular food. So what is the difference in their nutritional value?

Which one is more suitable for diabetics?

Sweet potatoes and purple potatoes are both "cross-border" ingredients, which can be used as vegetables or staple foods. Compared with ordinary vegetables, their starch content is higher, about 20%; Compared with the refined white staple food, it is rich in vitamins, minerals, dietary fiber and phytochemicals, and has certain advantages in replacing some staple foods.

Compared with purple potatoes, sweet potatoes have higher starch content and lower protein content, but there is not much difference in general. Sweet potatoes are mostly yellow in color and rich in carotene, while purple potatoes are purple in color and rich in anthocyanins. In terms of potassium, iron, zinc and other minerals and polyphenols and other antioxidants, sweet potatoes are also lower than purple potatoes.

Many sugar friends believe that the sweeter the food, the higher the glycemic index, so they feel that sweet potatoes and purple potatoes taste sweeter than rice steamed buns, and are not suitable for diabetics. In fact, there is no inevitable relationship between the glycemic index of food and whether it is sweet or not, although sweet potatoes and purple potatoes taste sweeter than rice steamed buns, but the glycemic index is smaller than them, and diabetics can also eat them.

The starch content of sweet potatoes is higher than that of purple potatoes, so the glycemic potential is greater than that of purple potatoes, and the content of protein and polyphenols in purple potatoes is higher than that of sweet potatoes, and the rate of blood sugar rise is also slower.

1. Use potatoes instead of staple foods to eat, that is to say, after eating potatoes, you must reduce other staple foods, otherwise too much starch intake will also increase the glycemic potential.

2. When eating potatoes, you should also control the amount, about 50-100 grams a day, eating too much may also lead to excessive calories, cause obesity, and control blood sugar is not good.

3. Try to eat original potatoes, potatoes are very absorbent, try not to add sugar, oil, and salt when eating.

Sweet potatoes, purple potatoes and potatoes can be eaten by diabetics. Purple potatoes, potatoes, yams, sweet potatoes and other foods, recommend friends not to choose sweet potatoes, sweet potatoes in the sugar content rises the fastest, sugar is the richest, compared with purple potatoes, sweet potatoes have lower starch content, higher dietary fiber content, and slower rose sugar, so compared to purple potatoes, sweet potato friends recommend choosing purple potato sugar. Compared with sweet potatoes and purple potatoes, potatoes and yams are better choices for stabilizing blood sugar.

Potatoes only make up about 20% of the starch, and they are rich in nutrients and have a better stabilizing effect on blood sugar.

These staple foods are best cooked, steamed, boiled, and dry roasted, but avoid frying, grilling and other greasy ways, which may allow sugar friends to absorb too much oil, increase insulin resistance, and are also not good for smoothing blood sugar. Sweet potatoes and purple potatoes have about the same nutrients, are high in dietary fiber, contain almost no fat, and are very rich in vitamins and minerals. Purple potatoes are also rich in antioxidant anthocyanins, which help prevent complications in people who love sugar.

Friends who eat sugar can eat some sweet potatoes or purple potatoes every day, no more than 150 grams at a time, and eat more sweet potatoes or purple potatoes and eat less other staple foods. Although sweet potatoes and purple sweet potatoes are good, eating more can cause gastrointestinal discomfort such as heartburn and stomach acid due to the strong sense of satiety. Also try not to eat every day, you can eat 2-3 times a week.

Sweet potatoes purple potatoes and potatoes belong to the same potato food, which is characterized by high starch, carbohydrates, a certain amount of dietary fiber, and rich in B vitamins. Starches and carbohydrates are eventually converted to glucose, which is responsible for raising blood sugar. However, because it is rich in dietary fiber, dietary fiber can slow down the digestion of food and inhibit the absorption of fat, cholesterol and sugar, so as long as a small amount of potato food, the impact on sugar friends is not as serious as we think.

In addition, potato food also contains a certain amount of glucolylan and mucin substances, among which glucolyxyl, also known as "enzymatic hydrolysis of glucolytic cylanxyl", can resist the hydrolysis of amylhydrolase in the intestine, reduce the efficiency of its own conversion to glucose, thereby delaying the growth rate of blood sugar. Mucin is a mixture of polysaccharide proteins that can lower cholesterol and other lipid substances in the blood, prevent fat deposition in blood vessels, and reduce the occurrence of atherosclerosis, all of which help prevent the occurrence of cardiovascular and cerebrovascular complications of diabetes! /n/n

Sweet potato, purple potatoAs a daily coarse grain on our table, what is the difference in nutrition? Which is more suitable for diabetics?

Purple potatoes are purple because they are abundantAnthocyanins, which is not genetically modified food. Its carbohydrate, fat, and protein content is comparable to that of sweet potatoes.

Carbohydrate content of purple and sweet potatoesRelatively abundant, the glycemic index is similar. When cooked, about, belongsHigh glycemic indexfood.

But compared to rice (83) and steamed bread (88), the glycemic index of sweet potatoes or purple potatoes is much better. Moreover, there is also a lot of dietary fiber, a strong sense of satiety, and low calories. In the case of controlled quantitiesSubstitute staple foodsIt's perfect to eat.

Purple potatoes are more than sweet potatoesPowdery glutinous, sweet potatoes, especially red and yellow tasteSweeter and more hydrated

Many sugar friends will think that sweet potatoes are more glycemic than purple potatoes, one is because sweet potatoes taste sweeter, and the other is because sweet potatoes are softer and easier to swallow, and it is easy to eat too much.

01.Staple food exchange, control amount

Potatoes are not recommended as snacks or vegetables, and can be eaten as a breakfast staple or steamed rice with rice grains, or steamed with flour. Replace the staple food about: 90g sweet potato = 25g rice = 70g rice = 40g steamed bread.

02.Pay attention to the way you cook

French fries and sweet potato mash are not suitable for diabetics, so you can choose themSteamed sweet potatoes and purple potatoes across water, nutrient retention is more comprehensive.

03.Pay attention to the collocation

Potatoes are relatively low in protein, so use them with low starch contentLeaf vegetables andMelon eggplantclass of vegetablesFor example, breakfast 200ml milk + 1 boiled egg + 1 cucumber + 150g sweet potato is a good match!

In general, sweet potatoes and purple potatoes are very healthy foods, and diabetics can eat them, but some people eat sweet potatoes with high blood sugar, and some people eat purple potatoes with high blood sugarCheck your postprandial blood sugar。Even if it doesn't have much effect on blood sugar, tooDon't eat it every day

1 Diabetics can eat sweet potatoes, but in moderation. Generally speaking, it is recommended that diabetics eat coarse grains appropriately, and the glycemic index of coarse grains is generally low, which is conducive to blood sugar stability. However, although sweet potatoes are classified as coarse grains, diabetics should not eat more.

2 Although sweet potatoes are classified as coarse grains, they have a high glycemic index. The glycemic index GI of cooked rice is 88, and cooked sweet potatoes are. For diabetics, foods with a GI of less than 55 are more helpful for blood sugar control.

3 Although some varieties of sweet potatoes are not sweet, sweet potatoes still contain a lot of starch, which is also a weapon for raising blood sugar. Therefore, it is safe for diabetics to control the amount when eating.

4. Diabetics can eat 100-200 grams of sweet potatoes per day, that is, the amount of 1-2 small sweet potatoes. At the same time, attention should be paid to reducing the intake of other staple foods such as rice, white flour, etc. In addition, it is best for diabetics not to eat sweet potatoes regularly, 1-2 times a week.