New Delhi, February 22: Diabetes has become a common Health concern in India. Millions of people either struggle with diabetes or have difficulty controlling their blood sugar levels. A pressing question arises: what should be included in a daily diet, especially when it comes to common vegetables like potatoes and sweet potatoes? Opinions vary widely; some consider potatoes harmful, while others view sweet potatoes as a miracle food. However, it is essential to understand that managing diabetes does not mean completely avoiding certain foods.
Blood sugar levels depend on how quickly food is digested and converted into glucose, a measure known as the glycemic index (GI). The higher the GI, the faster blood sugar rises. This makes comparing potatoes and sweet potatoes crucial.
Potatoes are often labeled as a diabetic enemy, but not all potatoes are created equal. Various types of potatoes are grown in India, and each type can have different effects on the body. Some varieties contain starch that breaks down slowly, preventing rapid spikes in blood sugar. Research indicates that the right type of potato, when cooked properly, can be consumed in moderation without significant harm. Problems arise when potatoes are fried or heavily spiced.
Even boiled potatoes can raise blood sugar if consumed in excess, as they have a high glycemic index. However, cooled boiled potatoes are considered slightly better because their starch levels change.
Now, let’s discuss sweet potatoes, often regarded as a safer option for diabetics. While they are sweet, their sweetness affects the body differently. Sweet potatoes are high in fiber, which allows sugar to enter the bloodstream gradually. This results in a lower glycemic index compared to potatoes. Additionally, sweet potatoes are rich in vitamins A and C and antioxidants, which protect body cells and may enhance insulin sensitivity. Ayurveda also considers sweet potatoes to be energy-boosting and relatively balanced for digestion, provided they are consumed in the right amounts.
Scientific studies suggest that for individuals prioritizing blood sugar control, sweet potatoes may be a better choice. However, excessive consumption can still increase carbohydrate levels and, consequently, blood sugar. On the other hand, completely avoiding potatoes is not necessary. Boiled potatoes can be included in a balanced diet alongside vegetables and lentils.
The Indian Council of Medical Research, an organization promoting diabetes awareness, also supports the idea that a balanced diet, proper portion sizes, and a regular routine can help manage blood sugar levels effectively.
