Mumbai, February 23: Diabetes has become a common health issue in India, affecting millions who struggle to manage their blood sugar levels. A pressing question arises: what should be included in daily meals, particularly when it comes to common vegetables like potatoes and sweet potatoes? While some consider potatoes harmful, others view sweet potatoes as a miraculous alternative. It’s 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 concept known as the glycemic index (GI). The higher the GI, the faster the sugar levels rise, making it crucial to compare potatoes and sweet potatoes.
Potatoes are often labeled as the enemy of diabetics, but not all potatoes are created equal. India cultivates various potato varieties, each affecting the body differently. Some types contain starch that breaks down slowly, preventing rapid spikes in sugar levels. Research indicates that the right variety, when cooked properly, can be consumed in moderation without significant harm. However, problems arise when potatoes are fried or heavily spiced.
Even boiled potatoes can raise sugar levels if consumed in excess due to their high glycemic index. Conversely, cooling boiled potatoes can improve their starch composition, making them a slightly better option.
Sweet potatoes, often deemed safe for diabetics, do have a sweet taste, but their sweetness affects the body differently. They are high in fiber, allowing sugar to enter the bloodstream gradually, which results in a lower glycemic index compared to potatoes. Additionally, sweet potatoes are rich in vitamins A and C, along with antioxidants that protect body cells and enhance insulin sensitivity. Ayurveda also regards sweet potatoes as 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, consuming them in large quantities can still increase carbohydrate levels. Meanwhile, completely avoiding potatoes is unnecessary; boiled potatoes can be consumed in balanced portions alongside vegetables and lentils.
The Indian Council of Medical Research, an organization focused on raising diabetes awareness, supports the notion that a balanced diet, appropriate portions, and a regular routine can help manage blood sugar levels effectively.
Bhupendra Singh Chundawat is a seasoned technology journalist with over 22 years of experience in the media industry. He specializes in covering the global technology landscape, with a deep focus on manufacturing trends and the geopolitical impact on tech companies. Currently serving as the Editor at Udaipur Kiran, his insights are shaped by decades of hands-on reporting and editorial leadership in the fast-evolving world of technology.
