"Eating sweet potatoes regularly not only lowers blood sugar but also fights cancer. It has many benefits!" As the weather cools down, the sweet potato stalls are also crowded with people.
While the customers were waiting, the vendor explained: "Sweet potatoes are treasures all over the body. Japanese scientists have studied that sweet potatoes have the strongest anti-cancer effect. can eliminate 98% of cancer cells."
Listening to the vendor's shouts, Aunt Zhang who was passing by also stopped and asked if it was true or false. The boss patted his chest and assured: "This is absolutely true, and experts also say that sweet potatoes are very effective in lowering blood sugar. "
When Aunt Zhang, a diabetic patient, heard about it, she immediately bought 5 pounds. As a result, after eating for several days, my blood sugar increased instead of falling, and my stomach always felt bloated.
1. Does eating sweet potatoes in winter raise or lower blood sugar?
Different people have different opinions on whether sweet potatoes raise blood sugar or lower blood sugar. Some people think that sweet potatoes must raise blood sugar if they taste so sweet. Others think that sweet potatoes must be lower in sugar because they are whole grains. Which one is the correct statement? Right?
wants to determine whether a food raises sugar, mainly through the GI value. The GI value of sweet potatoes is 77, which is lower than the 80 of rice, but both are foods with high GI values. However, different types of sweet potatoes and cooking methods will affect the GI value, and should be treated on a case-by-case basis.
Cheng Zhifeng, director of the Endocrinology Department of the Fourth Affiliated Hospital of Harbin Medical University, pointed out that the GI value of cooked sweet potatoes and cooled sweet potatoes will differ by about 20. The GI value of cooked sweet potatoes is 76.7, exceeding the 70 standard. Line, belongs to the range of high GI food, and the GI value of cooled sweet potatoes is only 54.
The reason why sweet potatoes are said to lower blood sugar is because sweet potatoes contain less carbohydrates, only about 1/3 of the calories of rice, and are rich in pectin and fiber. These are beneficial to delaying the development of sugar in food. And the absorption rate of fat will cause the rise of blood sugar slower.
Diabetic patients can eat sweet potatoes appropriately on a daily basis, but they should pay attention to reducing the intake of staple food while eating sweet potatoes, otherwise it will easily lead to a large increase in blood sugar after meals.
2. Japanese study: Sweet potatoes can kill 98% of cancer cells?
Japan's National Cancer Prevention Research Institute once published a study in which researchers compared 20 kinds of vegetables with obvious effects on inhibiting tumor cells, and found that sweet potatoes had the strongest tumor inhibition rate. Among them, the cancer inhibition rate of cooked sweet potatoes reached 98.7%, and that of raw sweet potatoes was 94.4%.
Since then, many people have eaten sweet potatoes in large quantities as an anti-cancer vegetable. But in fact, this research is not rigorous. The subjects of the experiments are cells and animals, and the results obtained cannot be directly applied to the human body. And what was used in the experiment was sweet potato extract. This is fundamentally different from eating sweet potatoes directly. It is obviously not feasible to rely on eating sweet potatoes to play an anti-cancer effect on a daily basis.
Director of the Capital Health, Nutrition and Gastronomy Society and registered dietitian Gu Chuanling reminded that the so-called anti-cancer research on sweet potatoes is only based on animals and cells. There are also some clinical trials, but the clinical trials have the problem of small samples, and they all use sweet potato extracts. None of these can conclude that sweet potatoes can fight cancer. You must have a correct attitude towards this.
3. How to choose sweet potatoes of different colors?
There are many kinds of sweet potatoes on the market. Registered nutritionist Wu Mei said that sweet potatoes with different "hearts" also have different tastes and nutritional values.
1. Red and yellow sweet potatoes
Red and yellow sweet potatoes are sticky and have a sweet taste after being cooked. This is because they have a higher carotene content. Carotene is good for protecting eyesight, eliminating some harmful substances in the body, and can help the body improve its resistance to a certain extent.
2. White sweet potato
White sweet potato has less water and tastes dry and dense. Because of its high content of carbohydrates and soluble dietary fiber, is good for lowering cholesterol and promoting gastrointestinal tract. Peristalsis is beneficial and can prevent constipation.
3. Purple heart sweet potato
Purple sweet potato contains high anthocyanin and selenium content, and has a strong antioxidant effect. In addition to these two elements, the polyphenols, lysine, flavonoids and other components in purple potatoes are also higher than those in other sweet potatoes, which can bring more health benefits.
Although the nutritional value of sweet potatoes is quite high, it is not recommended to eat more of them on a daily basis, because sweet potatoes are a food rich in dietary fiber. Ingesting a large amount will increase the burden on the gastrointestinal tract and easily cause symptoms such as bloating, acid reflux, and heartburn. Appear. my country’s dietary guidelines recommend that the daily intake of potatoes be maintained at 50~100g, and 100g of sweet potatoes is about the size of a woman’s fist, so do not exceed this amount every day!
Reference:
[1] "Does Eating Sweet Potatoes Gain Fat or Lose Weight?" Is it raising blood sugar or lowering blood sugar? How is it different from purple sweet potato? It’s finally clear." Popular Science China 2021-11-30
[2] "Japanese research found: Sweet potatoes can inhibit 98% of cancer cells? Is it credible? The real benefit of eating sweet potatoes is...". I am a doctor official Weibo 2022-11-08
[3] "Can roasted sweet potatoes on the street cause cancer? 7 questions you must ask when eating sweet potatoes, explained in one article! 》. Popular Science China 2022-10-11
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