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I can remember in the 1980s as a high school student staying to watch Late Night with David Letterman. One of my favorite night segments was his "Top 10" List. Little did I know that years later they would ask me to make a list of the top 10.
Many so-called "experts" have their list of the top 10 superfoods for diabetes. I am not saying that none of them is wrong, or that mine is correct. I just want to give you my top 10 And tell you why. That is more important than simply giving you a list.
Let's look at each food that I have chosen from a nutritional aspect, but also how it will affect your blood sugar through looking at the glycemic index, but more importantly, the glycemic load.
Remember that the glycemic index only tells you how quickly a food is digested and releases glucose into your bloodstream. However, glycemic load is a better indicator of how carbohydrates in that food will actually affect your postprandial blood sugar.
So, are you ready to see my 10 superfoods for diabetes? In no particular order will we start with:
Do not judge a food by its name. Sweet potatoes are actually lower in carbohydrates and sugar than a grated potato. Sweet potatoes are higher in fiber, which helps deny sugars or carbohydrates.
In 2014, PubMed studied the effects on sweet potatoes in those with type 2 diabetes. The study was small, only 140 participants who took 4 grams of sweet potato each day with no difference in their normal menu. The result of the study was that after the study, the A1C of the group was reduced by 0.3%. The study concluded that there was insufficient evidence to prove that sweet potato could help control blood sugar in type 2 diabetics.
In the vegetable choices for your diabetic diet the sweet potato is an excellent choice. They are rich in fiber and low in sugar. They are an excellent source of vitamin A and C. They are also a great source of magnesium, potassium, vitamins B1 and B2 as well as niacin.
The GI of a sweet potato is 54, and the GL is 12. Both are acceptable given the amount of nutrients involved.
Video credits to The Diabetes Council YouTube channel