Doctor’s Reply
Dr. Shyam Sundaran S. P, Agricultural Officer, Pathanapuram
Phone: 9497481761
Now is the heavy rainy season. Among diabetics, those who are trying to lose weight avoid sweet potatoes. However, there is not a big difference in calories, only 3-4 percent.
Those who don’t exercise properly think that to lose weight, they should avoid it like rice because it’s sweet, but that’s not the case. This is a common misconception. But there is no need for doubt. Considering factors including its GI, Glycemic Index, sweet potatoes are a food that diabetics can eat.
Sweet potato is a combination of goodness and sweetness. As a source of carbohydrates, it provides plenty of energy. The pectin and mucin in it aid the digestive process.
It also helps muscles recover quickly from fatigue after exercise. Eating it before a meal helps you feel refreshed quickly, regardless of weight loss or a reduced workload.
Based on the Glycemic Index scale, sweet potatoes have a better, lower effect on blood sugar levels, 44-60, than potatoes.
Fiber slows digestion. This helps prevent a spike in blood sugar levels.
It provides sustained energy from the blood glucose level.
People with diabetes should eat it in moderation.
It improves the digestive system and prevents constipation.
Sweet potatoes also help in reducing the body’s cholesterol level. It also lowers blood pressure and protects our heart from sudden events.
Do not avoid sweet potatoes only because they taste sweet. The idea that they must be avoided like rice for weight loss is a common misconception.
Consider the GI, fiber content, digestion, energy release, and portion size together before deciding how much to eat.
Those who exercise can benefit from its ability to help muscles recover quickly from fatigue after exercise.
For people with diabetes, the key advice is simple: sweet potatoes can be included, but they should be eaten in moderation.
Khas-khas are the black seeds of the basil plant. When put in water, they soak and swell. As they have high water content, these seeds help to cool the body and reduce body heat.
When soaked in water, a gel-like layer forms on their exterior, which helps to soothe the digestive system. It helps reduce digestive issues like heartburn and acidity.
They are rich in fiber, which also helps relieve constipation. This is very good for people with diabetes because its regular use helps to keep blood sugar levels under control. Therefore, it can be included in one’s diet.
As it is rich in fiber, it prevents overeating and helps control body weight. It is beneficial for skin health and hair growth. The antioxidants contained in it prevent wrinkles and other signs of aging on the skin. The iron, vitamin K, and protein in it promote hair growth and prevent hair fall.
Apart from sabja, which cools the body, there are other foods that can be eaten in the summer. Watermelon, cucumber, orange, and mint provide relief to the body in the summer heat. The water content in them protects against dehydration.
- ✅ Kaskas soaked in water for 5-30 minutes can be consumed by adding it to juices, smoothies, or shakes.
- ✅ These help in getting relief from the summer heat and cooling the body.
- ✅ It is also good for solving digestive problems, constipation, and skin issues.
- ✅ Soaked khas khas can be added to yogurt or falooda and eaten.
Eating more than 2-3 teaspoons of seeds can sometimes lead to problems like stomach ache, gas, and abdominal pain. It is best to use it in moderation.
Can people with diabetes eat sweet potatoes?
Yes. According to Dr. Shyam Sundaran S. P, considering factors including the Glycemic Index, sweet potatoes are a food that diabetics can eat. They should still be eaten in moderation because they are a carbohydrate source and provide energy through blood glucose.
What is the glycemic index of sweet potatoes?
Based on the Glycemic Index scale mentioned in the article, sweet potatoes have a better, lower effect on blood sugar levels, about 44-60, than potatoes. Their fiber slows down digestion, which helps prevent a sudden spike in blood sugar levels.
Why do some diabetics avoid sweet potatoes for weight loss?
Some people trying to lose weight avoid sweet potatoes because they taste sweet and assume they must be avoided like rice. The article calls this a common misconception, noting that the calorie difference is not very big, only 3-4 percent.
What are the health benefits of sweet potatoes?
Sweet potatoes provide carbohydrates and energy. The pectin and mucin in them aid digestion, and they may help muscles recover from exercise fatigue. The article also says they improve digestion, prevent constipation, reduce cholesterol, lower blood pressure, and protect heart health.
Does khas khas help cool the body?
Yes. Khas-khas, described here as black seeds of the basil plant, soak and swell in water. Because they have high water content, they help cool the body and reduce body heat. The gel-like exterior formed after soaking also soothes the digestive system.
How should soaked khas khas be consumed?
Kaskas can be soaked in water for 5-30 minutes and then added to juices, smoothies, or shakes. It can also be added to yogurt or falooda. The article advises using it in moderation and avoiding excess intake beyond 2-3 teaspoons.
Can khas khas support digestion and blood sugar control?
The article says khas khas is rich in fiber, helps relieve constipation, and soothes digestive issues like heartburn and acidity. It is also described as very good for people with diabetes because regular use helps keep blood sugar levels under control.
