New Delhi, February 22 (IANS). Diabetes has become a common disease in India. Crores of people in the country are either suffering from diabetes or their blood sugar is not under control. In such a situation, the biggest question is what should be eaten in the daily plate and what not. People are especially confused about common vegetables like potatoes and sweet potatoes. Some say that potatoes are poisonous, while others consider sweet potatoes miraculous. But first of all it is important to understand that eating in diabetes does not mean giving up anything completely.
Blood sugar depends on how quickly food is digested and converted into glucose and enters the blood. This is called glycemic index. The higher the GI, the faster the sugar will increase. This is why comparison between potatoes and sweet potatoes becomes necessary.
Potatoes are often considered the enemy of diabetes, but not every potato is the same. Many varieties of potatoes are grown in India and each variety can have a different effect on the body. Some varieties contain starch that breaks down slowly, preventing sugar from rising rapidly. Research shows that potatoes of the right variety and cooked in the right manner are not harmful in limited quantities. The problem occurs when potatoes are fried or eaten with excessive spices.
Boiled potato can also increase sugar if eaten excessively, because its glycemic index is high. However, boiled and cooled potatoes are considered slightly better because the level of starch present in it changes.
Now let’s talk about sweet potato, which people often consider safe for diabetes. Sweet potato is definitely sweet, but its sweetness affects the body differently. It contains high amount of fiber, which allows sugar to enter the blood slowly. This is the reason why its glycemic index is lower than that of potatoes. Apart from this, vitamin A, vitamin C and antioxidants are found in sweet potatoes, which protect the body cells from damage and can improve the effect of insulin. Even in Ayurveda, sweet potatoes are considered energy-giving and relatively balanced for digestion, provided the quantity is correct.
According to scientific research, if a person’s priority is to control blood sugar, then sweet potato may prove to be a slightly better option. But if eaten in excess, this carbohydrate can increase sugar. At the same time, it is not necessary to give up potatoes completely. If the potato is boiled, it can be eaten in balanced quantity with vegetables and pulses.
The Indian Council of Medical Research, an organization that raises awareness about diabetes, also believes that blood sugar can be controlled with a balanced diet, correct quantity and regular routine.
–IANS
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