SWEET POTATO VS WHITE POTATO - Well-Being Wednesday

Today on this post, Let's talk about Sweet Potatoes. I’d like to explain you why in the SLIMher Nutrition Plan, I advise that one rather than the Normal White Potato. I know here in Hua Hin, they are pretty pricy, but well once a week it shouldn't ruin us you would spend them anyway if you were going out for dinner (and a big one (aroung 160-180bht) will make a good 2 servings)… There a few Myths I’d like to clarify with you. And in the same time it will be my chance of explaining the Glycemic index*, and why it is important to keep an eye on that too… rather than calculating calories intake…

Sweet Potato vs. White Potato

Because most Americans eat the highly processed version of the white potato—for instance, french fries and potato chips—consumption of this root vegetable has been linked to obesity and an increased diabetes risk. Meanwhile, sweet potatoes, which are typically eaten whole, have been celebrated for being rich in nutrients and also having a lower glycemic index than their white one.

So, Eating a baked sweet potato instead of a baked white potato, and your blood sugar will rise about 30 percent less! Compared to regular potatoes, a.k.a. blood sugar bombs, sweets rank relatively low on the GL scale. And the fact that they're packed with nutrients and disease-fighting fiber (almost 40 percent of which is soluble fiber, the kind that helps lower blood sugar and cholesterol). Sweet potatoes are extraordinarily rich in carotenoids, orange and yellow pigments that play a role in helping the body respond to insulin. And as unlikely as it may seem, coffee (another Magic food) and sweet potatoes have something in common: They're both rich in the natural plant compound chlorogenic acid, which may help reduce insulin resistance.

You may not think of vitamin C when you think of sweet potatoes, but they're actually an excellent source. That's important when you're battling high blood sugar, because the vitamin's antioxidant powers may help keep arteries from being damaged. Vitamin C may also help fight heart disease and complications of diabetes, such as nerve and eye damage.

Health Bonus

A recent study found that among almost 2,000 men studied, those whose diets were richest in beta-carotene and vitamin C -- two nutrients plentiful in sweet potatoes -- were more likely to survive prostate cancer than those whose diets contained little of the two nutrients.

The famous Nurses' Health Study at Harvard Medical School found that women who ate lots of foods rich in beta-carotene, such as sweet potatoes, reduced their risk of breast cancer by as much as 25 percent. Eating sweet potatoes is a smart move for you if you have high blood pressure. That's because they're rich in potassium, a mineral known for bringing pressure down. You'll get more potassium from a sweet potato than you will from a banana!

What Glycemic Index Stands for:

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance. Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

After a high-glycemic load meal, blood glucose levels rise more rapidly and insulin demand is greater than after a low-glycemic load meal. High blood glucose levels and excessive insulin secretion are thought to contribute to the loss of the insulin-secreting function of the pancreatic beta-cells that leads to irreversible diabetes. High dietary glycemic loads have been associated with an increased risk of developing type 2 diabetes. The glycemic load of a white potato is 26. The glycemic load of a sweet potato is 17.

Again, I won’t repeat it enough an healthy lifestyle will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better: - It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. - Eat natural and organic foods found on earth versus something created by a corporation to make money. - Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs: http://www.hsph.harvard.edu/nutritionsou... - Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: - Exercise on most days by doing cardiovascular training and/or resistance training activities. SLIMher hehe!! ;-) - Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. - Educate yourself continually on health issues and make a lifelong commitment to good health.

#wellbeingwednesday #healthy #eatclean #slimher