Sweet potatoes are a must-have for nourishment in the hearts of many people. Whether it is a powder substitute for staple food or an afternoon tea snack, its high-quality and low-fat properties make it popular. However, the well-known YouTuber Blue...
Sweet potatoes are a must-have for nourishment in the hearts of many people. Whether it is a powder substitute for staple food or an afternoon tea snack, its high-quality and low-fat properties make it popular. However, the well-known YouTuber "Blue Dung" (Wu Qising) reminds that the sugar-raising index (GI value) of roasted sweet potatoes and boiled sweet potatoes are actually very different, and the impact of different cooking methods on blood sugar is also completely different!
Why does baked sweet potatoes increase sugar quickly? It has something to do with the change of powder!GI value (Glycemic Index, glycemic index) represents the rate at which blood sugar rises after food is digested and absorbed. The higher the value, the faster the sugar rises. According to research, the GI value of roasted sweet potatoes falls between about 70 and 80, which belongs to high-GI foods; but boiled sweet potatoes are about 40 to 50, which is medium-low GI. Why is it so much worse? Blue-drink explanation is related to the structural changes of the powder after heating. The resistant powder in sweet potatoes is not easily digested and absorbed, which can delay the rise of blood sugar; but after high temperature and long-term baking, the resistant powder will be reduced in large quantities. In addition, the resistant powder is heated and gelatinized, which is easier to be absorbed by humans, and blood sugar will naturally rise faster. In contrast, the temperature of boiled sweet potatoes is lower (about 100° C), the gelatinization of the powder is milder, and the resistance powder is retained more, which slows the digestion rate and increases blood sugar.
The first choice of boiled sweet potatoes in the sugar control family! It works better after refrigerationIf you are a diabetic or an insulin-related ethnic group, it is recommended to choose boiled sweet potatoes first, which will cause less impact on blood sugar. Not only that, put it in a slight way before eating, the effect is better! Because the cooling process will cause some powders to produce "regeneration powder", this type has higher resistance and lower GI value, which can further reduce blood sugar fluctuations.
Although sweet potatoes are a healthy prototype food, blue diapers remind you: you can eat them unlimitedly if you don’t have a low GI value! Sweet potatoes are still a source of carbohydrates. Eating too much will cause blood sugar to rise and the heat will be over.
In addition to controlling the portion size, it can also be combined with protein or high-quality fat, such as chicken, tofu, chicken eggs, or fruits, avocados, etc., to help prolong carbohydrate absorption and reduce the speed of blood sugar removal. Also note that some commercially available roasted sweet potatoes are added with sugar or honey. This is not a single pure sweet potato, and the GI value will also be increased. Be careful to eat them with the opposite effect. Boiling is better than baking, and the effect is better after being put into a rinse. It is more ideal to control the amount and match protein or fat.
