"Starch contains too much starch and raises more sugar than rice noodles, so it must not be eaten." Many people with diabetes think so. In fact, most of the starch in potatoes is different from the starch in rice noodles that can be converted into blood sugar. Called resistant starch.
Resistant starch is digested very slowly in the gastrointestinal tract. On the one hand, it stays in the gastrointestinal tract for a longer time, which helps to enhance the feeling of fullness and makes it more resistant to hunger; on the other hand, the blood sugar absorbed into the blood increases. It will help reduce the amplitude of blood sugar fluctuations before and after meals.
Moreover, potatoes contain various vitamins, minerals, and trace elements that are richer than most foods. For example, vitamin C is 10 times that of apples, and vitamin B is 4 times that of apples. Every two taels of potatoes contain 347 mg of potassium. It is higher than more than 20 kinds of commonly eaten fruits and vegetables; especially the tryptophan and lysine contained in high-quality protein are necessary for the maintenance of muscle cells, and strong muscles also need to consume a lot of blood sugar in a static state. So in fact, potatoes are a good helper for diabetics to control their sugar!
But what needs to be reminded is that when eating potatoes, diabetics must do "4 Don'ts".
One is not to eat mashed potatoes, the other is not to eat mushy potatoes, these two ways of eating will destroy the resistant starch and greatly increase the glycemic index of potatoes; the third is not to eat fried potatoes, the high temperature of the oil will not only destroy the protein in the potatoes , it will also significantly increase the fat content, which will have adverse effects on blood lipid control; fourth, do not eat it with the staple food. Simply put, potatoes should be treated as the staple food and should be replaced with the staple food. You can exchange two ounces of potatoes for one or two meters of noodles, etc. proportion to replace.
In short, potatoes are a recommended staple food alternative for diabetics, especially potatoes as a staple food for breakfast, which can not only provide sufficient nutrition, but also resist hunger and help meet the needs of work and study in the morning.
The last thing I want to say is that the best way to eat potatoes is to steam them. After cooking, soak them in white vinegar water for a few minutes to cool down. On the one hand, it will help increase the content of resistant starch in the potatoes, and the digestion and absorption of cooler potatoes will be slower. A further decrease will be more conducive to controlling postprandial blood sugar.
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