Khaberni - It is believed that both sweet potatoes and pumpkin have beneficial effects on blood sugar, but in different ways, according to what "Very Well Health" published.
• Pumpkin contains fewer carbohydrates than sweet potatoes. One cup of pumpkin has only 8 grams of carbohydrates, while one cup of sweet potatoes contains 27 grams of carbohydrates. Low-carbohydrate foods, like pumpkin, do not cause blood sugar levels to rise as much as high-carbohydrate foods.
• Sweet potatoes are a good source of fiber, which helps mitigate spikes in blood sugar. One cup of sweet potatoes contains about 4 grams of dietary fiber, which slows digestion and helps absorb sugar (glucose) from food into cells. Increased dietary fiber intake is associated with improved outcomes for people with high blood sugar or type 2 diabetes.
• The glycemic indices for pumpkin and sweet potatoes are similar, both around 60, which is considered moderate. However, pumpkin and sweet potatoes are suitable sources for managing high blood sugar due to their high nutrient density.
• Pumpkin has fewer calories than sweet potatoes. Regularly consuming more calories than needed is linked to an increased risk of high blood sugar and type 2 diabetes. Studies suggest that reducing total calorie intake can improve blood sugar management.
• Sweet potatoes contain complex carbohydrates that slow digestion, as they contain amylopectin, a type of complex carbohydrate, which is digested slowly due to its unique structure. This can help feel fuller for longer between meals and consume fewer calories throughout the day.
The secret lies in the amounts
Whether a person chooses to eat pumpkin or sweet potatoes to control blood sugar, the size of the servings is crucial, as eating any food in large quantities can lead to a sudden rise in blood sugar.
Eating sweet potatoes or pumpkin with protein also helps limit spikes in blood sugar. Evidence suggests that consuming foods rich in fiber and protein together slows down the digestion process and the release of glucose, which is beneficial in controlling blood sugar.
Which is more nutritious?
While sweet potatoes and pumpkin share some common nutrients, their overall nutritional properties differ.
• Sweet potatoes are rich in most nutrients, making them a denser nutritional option compared to pumpkin.
• Both contain beta-carotene, an antioxidant that may reduce the risk of high blood sugar and type 2 diabetes.
• Pumpkin may be better for managing blood sugar due to its lower calorie and carbohydrate content.
• However, sweet potatoes are still suitable for managing high blood sugar levels due to the fibers, vitamins, and minerals they contain.
Additional potential health benefits
Immunity: The nutrients found in sweet potatoes can reduce inflammation and alter immune responses, potentially helping reduce the risk of certain diseases. Pumpkin contains antioxidants and other compounds that can support the immune system and help fight diseases.
Heart health
The fiber and antioxidants found in sweet potatoes enhance heart health by reducing inflammation and lowering low-density lipoprotein LDL cholesterol and increasing high-density lipoprotein HDL cholesterol. Pumpkin and its seeds can help regulate blood pressure and reduce the risk of heart disease.
Weight loss:
Regularly replacing a high-calorie, low-fiber meal with nutrient-rich sweet potatoes promotes weight loss. Pumpkin and its seeds are low in calories and moderately rich in fiber, which may support weight loss efforts.
Eye health:
As a rich source of beta-carotene, sweet potatoes can support eye health and help prevent diseases like macular degeneration. In addition to beta-carotene, pumpkin also contains lutein and zeaxanthin, which also enhance eye health.
Digestion:
The dietary fiber in sweet potatoes nourishes beneficial bacteria in the gut, improving digestive health, promoting a healthy gut microbiome, and aiding digestion. The polysaccharides in pumpkin can increase beneficial bacteria in the gut and support overall gut health.
