Yam, also known as sweet potatoes, is irresistible to many people in daily life. Sweet potatoes taste sweet, but for diabetics, it may be a warning sign. They believe that sweet potatoes have a high sugar content, which affects blood sugar control. So, can diabetics eat yams if their blood sugar is high?

Sweet potatoes have anti-diabetic effects. Japanese researchers found that after diabetic obese rats ate white-skinned sweet potatoes for 4 weeks and 6 weeks, the levels of insulin in their blood decreased by 26% and 60% respectively; and it was found that sweet potatoes can effectively inhibit the increase in blood sugar levels in diabetic obese rats after oral glucose; eating sweet potatoes can also reduce the levels of triglycerides and free fatty acids in diabetic rats; the study suggests that white-skinned sweet potatoes have certain anti-diabetic effects. A clinical study by the University of Vienna in Austria found that after type 2 diabetic patients took the extract of white-skinned sweet potatoes, their insulin sensitivity improved, which helped control blood sugar levels.

On the other hand, let’s take a look at the sugar content of sweet potatoes. For side dishes with a sugar content exceeding 10%, such as potatoes, sweet potatoes, and yams, the portion of staple food needs to be deducted to balance the intake of calories. The sugar content of sweet potatoes is about 20%, and it is generally taken as an example to exchange 25 grams of rice for 100 grams of sweet potatoes. As long as you master the food exchange method and quantity, and balance the total calorie intake, you can achieve this. So for diabetics, it is possible to eat sweet potatoes, but not too much, and if the blood sugar level remains high in the short term, it is best not to eat them.

In addition, sweet potatoes are rich in starch, vitamins, fiber, and other essential nutrients for the human body, as well as abundant in minerals such as magnesium, phosphorus, calcium, and linoleic acid. These substances can maintain vascular elasticity and are beneficial to the body.

However, there is something to note that if diabetics eat too much, it is easy to cause excess calories and affect blood sugar control. Sweet potatoes contain high-quality dietary fiber and trace elements. For people with diabetes, controlling the total calorie intake of their diet is a must. Therefore, diabetics can eat sweet potatoes, but they should not eat too much.