Sweet Potatoes: 14 Benefits, Recipes and Nutritional Information

The sweet potato is a tuber with some varieties of its kind, being that the color of the skin and the pulp are the variables more evident. Presents several health benefits, and increasingly, part of the food daily from many Portuguese who care about health and good nutrition. Learn all about this food.

If for some, the sweet potato is still not part of the shopping list, for other, already dispenses with the presentation and already nor is there space in the diet for other type of potato.
Indeed, in recent years, and multiplied the number of recipes that use this food as an ingredient, as well as the number of health professionals that recommends their inclusion in the eating routine.

The sweet potato is, botanicamente, a tuber from a plant undergrowth, cultivated by the indigenous peoples of Central and South America. There are several varieties of sweet potato (approximately 400), with the color both of the skin as pulp can vary from white, yellow, orange, pink and purple.

Although the great majority of these varieties perform under the classical form of the potato, short and rounded, it is also common to find varieties with a shape more elongated and conical.

Their main differentiating characteristics are its sweet taste and its bright colors.

Sweet Potatoes 14 Benefits, Recipes and Nutritional Information 1

14 BENEFITS OF SWEET POTATOES

1. ANTIOXIDANT PROTECTION

For its richness in vitamin C and E, beta carotene and anthocyanins, the sweet potato is a powerfulantioxidant, and is essential in fighting the free radicals and to oxidative stress, caused by the stress of day-to-day, pollution, tobacco, sun exposure and UV radiation.

The intensity of the color of sweet potatoes is directly proportional to the level of beta-carotene that it has. The highest content of antioxidants is found in the peel of sweet potatoes. However, once the peel is also rich in glicoalcalóides, compounds that affect the central nervous system and can cause damage to bleeding, moderate your consumption.

2. REGULATION OF BLOOD GLUCOSE

Because of its lower glycemic index compared to potatoes, white, is an excellent option for diabetics.

However, it should be noted that the method of cooking also influence the glycemic index. As such, you prefer cooking methods such as baking, preferably, steam, or bake with low-fat, using whenever possible the extra virgin olive oil, a healthy fat, which will help increase the absorption of fat-soluble vitamins by the body.

3. WEIGHT LOSS

Due to their high content of fiber and carbohydrate complex, the sweet potato is an ally for those who want to lose weight, since it decreases appetite, promotes satiety, longer-lasting (decreasing food intake) and stimulates the functioning of the intestinal transit.

4. STRENGTHENING THE IMMUNE SYSTEM

For being rich in vitamins A and C, it raises our defenses, ensuring a strong immune system.

5. GAIN MUSCLE MASS

To provide energy slowly to training, enhances the burning of fat and promotes the increase of muscle mass.

In addition, it promotes energy from the beginning to the end of the workout. Should always be accompanied by protein thin.

6. NATURAL ANTI-INFLAMMATORY

For being rich in beta-criptoxantina, is a food highly anti-inflammatory. This type of food is fundamental in the feeding of patients with rheumatoid arthritis, for example.

7. DETOXIFICATION OF THE BODY

The sweet potato helps to detoxify the body from the dangers of heavy metals such as cadmium, arsenic and mercury.

8. PROTECTION OF THE STOMACH

Due to the richness of vitamins A and B, potassium and beta-carotene, the sweet potato works as a soothing, preventing and acting on gastric ulcers.

9. RICHNESS IN BETA-CAROTENE

Rich in beta-carotene, are the best friends of a beautiful skin. With regards to the healing processes. Keep them close by!

10. EYE-HEALTH

They are also an excellent source of vitamin A, responsible for the protection of the cornea and proper functioning of the retina and, therefore, fundamental to the good health of the eyes.

11. REGULARIZATION OF BLOOD PRESSURE

It is an excellent ally for the regulation of blood pressure, especially if cooked.

12. ANTI-AGING PROTECTION

Due to the high content of vitamin A, promotes the maintenance of a youthful skin and healthy, preventing the appearance of wrinkles and other signs of aging.

13. SOOTHING PROPERTIES

It is a great natural tranquilizer, because it is a source of magnesium, a mineral anti-stress. Promotes relaxation and mood enhancement, essential to the overall well-being of the body.

14. ENERGETIC PROPERTIES

For athletes, professional or recreational, is a great food to include in the meal pre-workout because it is an excellent provider of energy and releases glucose slowly and in stages, keeping the body fueled throughout your workout.

In addition, it is also an excellent ally in the prevention of cramps.

Sweet Potatoes 14 Benefits, Recipes and Nutritional Information 2

8 RECIPES WITH SWEET POTATO

There are several recipes that can help you enter this tuber in their diet. With herbs, mashed, or even sweet, moderate consumption of sweet potatoes can bring all these benefits. Now see our recipes with sweet potatoes.

  • Healthy
  • Fit
  • In the oven
  • Roasted
  • In the microwave
  • Cakes
  • Flounder
  • Muffins

NUTRITIONAL INFORMATION OF SWEET POTATOES

Each 100g of sweet potato provides, on average:
  • Energy value: 118 Kcal
  • Protein: 1 g
  • Carbohydrates: 28 g
  • Lipids: trace amounts
  • Fiber: 2.7 g

With respect to micronutrients, it is a rich source of vitamin A, E, C and B complex, plus minerals such as magnesium, calcium, iron, potassium and phosphorus.

In addition to the properties already referred to, is still rich in betacarotenos, and reflected in the yellowish tint of the same.

The beta-carotene, a form of pro-vitamin A, together with the anthocyanins, give the sweet potato a power antioxidant fundamental in the fight against free radicals and oxidative stress, caused by the stress of day-to-day, pollution, tobacco, sun exposure and UV rays.

Thus, and although it seems a little bit contradictory that the sweet potato is rich in fat-soluble vitamins, such as vitamin a and vitamin E, when it simultaneously displays trace amounts of fat, the truth is that this paradigm really exists and has already been scientifically demonstrated.

However, it is important to demystify the misconception that the sweet potato is less caloric than the common, as caloricamente speaking, the two are very similar.

Therefore, there is no room for doubt: when we compare between sweet potato and potato white, we see that the sweet potato is a nutritional richness of the very top.

Sweet Potatoes 14 Benefits, Recipes and Nutritional Information 3

SWEET POTATO VS POTATO WHITE

In fact, despite being called sweet potato, do not be fooled by the name, because the truth is that this type of potato is really more interesting from a nutritional point of view, of the sweet potato white.

Unlike potatoes, traditional, sweet potato has in its composition of complex carbohydrates, that is, absorption slow.

This type of carbohydrates promotes a gradual release of insulin into the blood, avoiding the creation of a peak of insulin.

In this way, the complex carbohydrates allow a continuous supply of energy to the body, which is important to regulate the levels of satiety, and prevent spikes in hunger, promoting better energy management.

In addition, as the sweet potato does not have an impact so abrupt in the release of insulin, the carbohydrates will not turn into fat so easily.

Consequently, the sweet potato has a glycemic index much lower than the potato white. The glycemic index reflects the impact caused by a certain food on blood glucose (blood sugar) and, therefore, the smaller, the better (although some specific occasions such as the period post training to be an exception).

SOME CARE WITH SWEET POTATOES

  1. If you are not a practitioner of physical activity and exceed the daily recommended doses, the sweet potato can lead to an increase in weight;
  2. Avoid consuming it fried, avoiding the increase of the fat content in the making.

Gallery

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