Is Sweet potatoes good for diabetics?

Sweet potatoes have a sterling nutritional profile, making them a great food for people with diabetes. Here's how to start incorporating them into your diet. Sweet potatoes are one of the most popular foods for diabetes at Everyday Health, and with good reason.

everydayhealth.com - 7 Delicious Sweet Potato Ideas for People With Diabetes

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7 Tips and Tricks for Preparing Sweet Potatoes if You Have Diabetes

If you have diabetes, you can eat sweet potatoes daily — as long as you factor the vegetable’s carbohydrate count into your meal planning. “Sweet potatoes are a source of carbohydrates, which raise blood sugars,” says White. “People with diabetes can eat carbs but need to watch portions of foods with carbs.” What this means: Limit portions to half a sweet potato per meal or snack. Then pair that portion with a protein source, such as chicken breast or eggs, to further stabilize blood glucose levels, advises Zanini. Now go ahead and try these ideas for preparing sweet potatoes, from culinary dietitians around the country. Add sweet potatoes to a smoothie. “I add cooked sweet-potato pieces to a smoothie with ½ of a small banana for sweetness, yogurt for a boost of protein, and a sprinkle of cinnamon and ginger or pumpkin spice for an added aromatic flavor,” says Tracee Yablon Brenner, RDN, a certified holistic health counselor and the author of Simple Foods for Busy Families. Top it with nut butter and fruit. This is a go-to for Marisa Moore, RDN, a culinary dietitian in Atlanta. Just heat up half a baked sweet potato in the toaster oven or microwave, then add a dollop of peanut butter and a few sliced fresh grapes, she suggests. If you’re having this for breakfast, serve with a side of scrambled eggs for extra protein.

RELATED: 7 Healthy, Protein-Packed Nut Butters

Make sweet-potato toast. “I love cutting sweet potatoes into thin slices and toasting them to make sweet potato toast, says Abbey Sharp, RD, a culinary dietitian in Toronto. “You can then top them with any of your favorite healthy high-protein toppings.” Try cottage cheese, plain Greek yogurt, or eggs. Eat a baked potato side. Flavor half a baked sweet potato with chipotle pepper for sweet and spicy flair, suggests Moore. Or roll baked sweet ’tater pieces in nuts and seeds. Try a mixture of chopped pecans, walnuts, hemp seeds, and cinnamon, suggests Yablon Brenner. Mash ’em. To cut down on added sugar, Yablon Brenner suggests mashing cooked sweet potatoes with diabetes-friendly seasonings like cinnamon and ginger. “The cinnamon brings out the sweetness in the sweet potatoes,” she says. “Mashed sweet potatoes are a delicious side, as well as a breakfast dish when combined with yogurt, nuts, or nut butter.” Create a sweet potato bowl. Cube half a cooked sweet potato, then add it to a bowl with black beans, ½ cup of cooked quinoa, and sautéed spinach, suggests Toby Amidor, RD, of New York City, the author of The Healthy Meal Prep Cookbook. Add ’em to soup. “Soups are nourishing, and sweet potatoes add a creamy texture and sweetness to soup,” says Yablon Brenner, whose favorite sweet potato soup is made with red lentils, carrots, onions, and a variety of spices and herbs.

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medicinenet.com - How Can I Lower My Blood Pressure in Minutes? - MedicineNet

What is high blood pressure?

If your blood pressure is elevated and you want to see an immediate change, lie down and take deep breaths. This is how you lower your blood pressure within minutes, helping to slow your heart rate and decrease your blood pressure. A blood pressure reading is taken to measure how forcefully your blood flows through your circulatory system. There are two numbers associated with blood pressure: Systolic: This is the higher number and measures blood pressure during a heartbeat. Diastolic: This is the lower number and measures blood pressure in between heartbeats. Normal blood pressure for you may be different than another person’s average blood pressure. You may naturally have blood pressure that averages higher or lower. However, blood pressure that is above or below your normal range can result in negative health problems. Your blood pressure is considered normal with a reading of 120/80. It is considered low once it falls to 90/60 or lower. High blood pressure is measured at varying levels:

Elevated: 120-129/80 or less

Hypertension stage 1: 130-139/80-89

Hypertension stage 2: 140 or higher/90 or higher

Hypertension stage 3: Higher than 180/higher than 120

Many people with high blood pressure may not even know they have it. This is why it’s often called the silent killer. You can occasionally have headaches but other symptoms are rare.

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