Sweet potato is a root vegetable scientifically known as Ipomoea batatas. It comes in different varieties of color ranging from orange, brownish red to purple skin. It usually has a plump shape, and sweet flavor. They can be consumed in a variety of ways, but are most commonly boiled, baked, steamed or fried
A study showed that sweet potatoes have gastro-protective activity and may be useful in treating peptic ulcer. The study demonstrated that the tubers of Ipomoea batatas possess a potent ulcer healing effect, which appears to be related to the free radical scavenging activity of the phyto-constituents, and their ability to inhibit lipid peroxidative processes.
Sweet Potatoes have lower glycemic index (range from 40-50) than other potatoes and is suitable for diabetic patients in appropriate quantities. A study found that sweet potato samples had Glycemic Indices that were low to medium despite different methods of cooking; this makes sweet potatoes suitable for diabetic patients. Also, an extract of white sweet potatoes called ‘Caiapo’ has been shown to help in the control of blood glucose in diabetic patients.
Polyphenols in Sweet potatoes helps to inhibit lipid peroxidation, a major contributor to inflammation associated with conditions such as asthma and bronchitis, heart and cardiovascular diseases.
They concluded that:
About 200g of sweet potatoes will give you over 100% of vitamin A, 52% of Vitamin C, 34% of vitamin B6 and 27% of potassium daily requirement. It very is rich in an antioxidant called beta-carotene, which is very effective at raising blood levels of vitamin A, particularly in children. Vitamin A is very important in maintaining a healthy vision and neurological function; Vitamin C protects against immune system deficiencies; Vitamin B6 helps in energy metabolism and potassium helps to regulate blood pressure
Antioxidants in sweet potatoes can help in protecting the cells in the body from damage caused by free radicals, thereby reducing the risk of common cancers such as lung, prostate, breast and stomach cancer.
Cooked sweet potatoes contain both soluble fiber and insoluble fiber which helps in increasing satiety, reduce food intake, aid bowel movement and decrease blood cholesterol.
Have you been placed on a gluten free diet? Add sweet potatoes to your choice of foods! Also, if you are trying to cut down on your calories or lose weight, sweet potato is your best option; 100g of sweet potatoes only give 86kcals.
So go ahead and make a plan of including sweet potatoes in your diet today. Wondering about the best way of cooking to preserve nutrients in sweet potatoes? Steaming or boiling has been found to be the most appropriate in preserving its nutrients and maintaining a low glycemic index. After trying that recipe you have in mind, sit back and enjoy!
References
http://www.ffhdj.com/index.php/ffhd/article/view/99
http://www.sciencedirect.com/science/article/pii/S0889157599908190
http://www.sciencedirect.com/science/article/pii/S2090123212000471
http://online.liebertpub.com/doi/abs/10.1089/jmf.2013.2818
http://care.diabetesjournals.org/content/27/2/436.short
http://www.sciencedirect.com/science/article/pii/S0005276096001221
http://www.sciencedirect.com/science/article/pii/S0308814606007564
