Sweet Potatoes

Sweet potatoes (sweet potatoes) are useful, nutritious and low-calorie food containing a lot of fiber. Their taste is pleasantly sweet and can be consumed in different ways, but most often they are boiled, baked, stewed or fried.

Sweet potatoes are extremely useful and nutritious food containing a lot of fiber. Their taste is pleasantly sweet and can be consumed in different ways, but most often they are boiled, baked, stewed or fried.

Sweet potatoes are usually orange but are also found in other colors, such as white, red, purple or yellow.

Although they are called potatoes, they have very little in common with ordinary potatoes.

 

Nutritional value of sweet potatoes

Raw sweet potatoes consist of 77% water; 20% of it is carbohydrates, 1.6% protein and 3% fiber. In grams, the ratio per 100 grams looks like this:

• calories - 86;
• water - 77%;
• protein - 1.6 grams;
• carbohydrates - 20.1 grams;
• sugar - 4.2 grams;
• fiber - 3 grams;
• fat 0.1 grams.

Medium-sized cooked sweet potatoes contain 27 grams of carbohydrates. The main components of the product are complex carbohydrates (starches), which make up 53% of the carbohydrate content. Ordinary sugars, such as glucose, fructose and sucrose, make up another 32% of carbohydrates.

 

The glycemic index of potatoes is from medium to high, ranging from 44 to 96. Given this, the sweet potatoes in large quantities, taken at one meal, are unsuitable for people suffering from diabetes. Boiling them lowers sugars, unlike baking or frying.

Starch is often divided into 3 categories based on their characteristics during digestion.

 

The proportions of starch in sweet potatoes are:

Quickly digestible starch (80%), which is broken down and absorbed, increasing the value of the glycemic index.

Slow-digesting starch (9%), which breaks down more slowly and leads to a slower rise in blood sugar levels.

Resistant starch (12%), which avoids digestion and acts like a fiber, feeds the good bacteria in the gut. The amount of resistant starch can be increased slightly by cooling the potatoes after cooking.

Cooked sweet potatoes are relatively high in fiber (dietary fiber). Some of the fibers are soluble (15-25%) in the form of pectin, and insoluble (77-85%) in the form of cellulose, chemical cellulose, and lignin.

Soluble fiber, such as pectin, can increase the feeling of satiety and reduce the amount of food consumed, as well as regulate blood sugar by slowing down the digestion of sugar and starch.

Insoluble fiber is associated with health benefits, such as a reduced risk of developing diabetes and improving bowel health.

 

Sweet potatoes are rich in many vitamins and minerals:

• Vitamin A: They contain a lot of beta-carotene, which is converted into vitamin A in the body. The recommended daily amount can be reached by consuming only 100 grams of sweet potatoes.
• Vitamin C: An antioxidant that can significantly reduce the duration of the common cold, it helps boost immunity.
• Potassium: Controls blood pressure; this mineral can reduce the risk of heart disease.
• Manganese: A mineral that is important for growth, development, and metabolism.
• Vitamin B6: Plays an important role in converting food into energy.
• Vitamin B5: Also known as pantothenic acid, the vitamin is found in almost all foods.
• Vitamin E: A powerful fat-soluble antioxidant that can protect the body from oxidative damage.

 

Health benefits from eating sweet potatoes Prevents vitamin A deficiency.

The deficiency of this vitamin is a serious problem for many people in developed countries. Its deficiency damages the eyes, can even lead to blindness, and can also suppress immune function. Sweet potatoes are a great source of beta-carotene, which is transformed in our body as vitamin A.

 

Reduces oxidative damage and reduces the risk of cancer.

Oxidative cell damage is associated with an increased risk of developing cancer. Diets rich in antioxidants are associated with a lower risk of developing tumors of the stomach, kidneys, and chest. Studies show that sweet potatoes contain powerful antioxidants that can neutralize free radicals.

 

Contraindications to the consumption of sweet potatoes

Sweet potatoes are well tolerated by most people. However, they are considered to be rich in substances called oxalates, which can cause problems in people prone to kidney stones.

 

People with diabetes should be careful with excessive consumption of sweet potatoes.