How to Control Blood Sugar: Diabetes and uncontrolled blood pressure are becoming increasingly common among adults in India. Let us tell you which is more beneficial, potatoes or sweet potatoes.
Eating potatoes and sweet potatoes
Potato or Sweet Potato for Diabetic Patients: Around 89.8 million adults in India are suffering from diabetes or uncontrolled blood sugar. According to the report of the Indian Council of Medical Research, this problem is increasing rapidly among people aged between 20 and 79 years. This is the reason why India has come to be known as the 'Diabetes Capital' of the world. In such a situation, the question of what should be included in the daily plate and what should not be included becomes very important. Especially regarding common items like potatoes and sweet potatoes, people often have confusion in their minds as to which is better for blood sugar patients. Let us tell you which one is right.
Different varieties of potatoes in India
First, it's important to understand that not every potato is the same. A wide variety is available in India, and each variety's starch and nutrient content can vary. A study published in the Indian Journal of Horticulture by the Central Potato Research Institute, Shimla, examined 46 Indian varieties. It was found that some varieties, such as Kufri Anand, Kufri Arun, and Kufri Neela, possessed properties that may slow the breakdown of carbohydrates, preventing rapid increases in blood sugar. Therefore, it's not entirely accurate to assume that every potato is harmful to diabetics.
Meanwhile, research on sweet potatoes published in the International Journal of Food Science and Technology suggests that they contain bioactive compounds such as carotenoids, anthocyanins, and phenolic acids. These compounds may help reduce insulin resistance and regulate blood sugar. Nutritionally, a typical potato contains approximately 17 grams of carbohydrates per 100 grams and has a high glycemic index, especially when boiled or fried. Boiled potatoes can have a GI of 78 to 82, while fried potatoes can have an even higher GI. However, boiling and cooling reduce the GI slightly.
What is special about sweet potatoes?
Sweet potatoes, on the other hand, contain about 20 grams of carbohydrates, but their GI typically ranges from 44 to 61, which is relatively low. They are high in fiber, which slows down the absorption of sugar. They are also rich in vitamins A and C, and antioxidants.
Which one is beneficial?
Ultimately, the question is what to include on your plate. Experts agree that if blood sugar control is a priority, sweet potatoes may be a better choice. However, it's not necessary to completely abandon potatoes. Limit the quantity, avoid fried versions, and include them as part of a balanced diet along with pulses and vegetables. In the right quantities and with the right cooking, both can be part of a balanced diet.
