By: Ana Marija Pšeničnik |
Use Sweet Potatoes and Avoid Diabetes, Obesity and Cancer |
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Sweet potato (lat. Ipomoea batatas) is a root plant that originated from tropical and subtropical areas of Middle and South America.
Because of its big root that has a starchy and sweet taste, it belongs to a group of root vegetables.
Various civilizations used it for at least 5,000 years.
Mass distribution of sweet potatoes can be found in America, Asia and Africa, but it is mostly produced in China, Indonesia and Uganda.
It became popular in Europe in the last ten years and also in Croatia where it is known as “slatki krumpir”
Nutritional Values
Sweet potato can fulfil most of everyday’s human dietary needs.
Nutrients that can be found in sweet potato are proteins, minerals and vitamins, especially vitamin A.
Sweet potatoes are an excellent source of fiber, biotin, potassium, phosphorus, B complex vitamins, vitamin C, beta carotene, manganese and cooper.
It contains phytosterol, carotenes, carotenoids, folic acid, vitamins D and E, magnesium and iron.
Sweet potato is a low fat and high quality energy food that contains high amounts of starch.
It is recommended for athletes and diabetics and to all that need to be careful with their diet due to health reasons.
Nutritive sweet potato has a good effect on the organs of endocrine system.
It is beneficial for colon, spleen, pancreas, stomach and kidneys.
It can be helpful with skin problems.
Sweet potato neutralizes harmful free radicals in the body and strengthens the immunity system.
Weight and Blood Sugar Control
If you are a diabetic or overweight, include sweet potatoes in your diet and enjoy their aromatic taste and health benefits.
Compound proteins and fibers contained in sweet potatoes provide gradual and slow release of sugar and its absorption in the blood.
It is an excellent food for people suffering from diabetes.
Sweet potatoes are a favorite food for all who wish to control their weight. The richness of fibers provides satiety to the body eliminating the feeling of heaviness.
Another advantage of sweet potatoes lies in manganese.
It helps enzymes in degradation of carbohydrates and therefore provides the body with energy and also helps with antioxidant synthesis.
Protection from Cardiovascular Diseases
Since sweet potato is rich in vitamin B6 it reduces the risk of heart diseases.
B6 is necessary because it splits homocysteine that can directly damage blood vessels.
Evidence show that individuals who suffered from heart attack, despite the fact that they had normal or even low levels of cholesterol often had high levels of homocysteine.
Sweet potatoes also contain potassium that helps to control blood pressure.
Potassium is necessary for people who do not eat vegetables or fruits and who consume oversalted food (food rich in sodium).
Sodium insufficiency combined with high levels of potassium leads to hypertension.
Sweet potatoes can be helpful in all these conditions because they lower the blood pressure and protect the heart and blood vessels.
Cancer Prevention
Beta-carotene contained in sweet potato is a powerful antioxidant.
Researches show that people who eat food with high levels of beta-carotene (orange and leaf vegetables) have a low risk of cancer.
Sweet potato is beneficial for lowering the risk of lung, colon and stomach cancer.
One research conducted on women in pre-menopause period showed that consummation of vegetables that contain beta-carotene, folic acid, vitamin C and fibers (like sweet potatoes) lowers the risk of breast cancer for 50%.
Oncologists and medical associations for treating cancer patients made recommendations on regular sweet potato consummation, since sweet potatoes contain more beta-carotene than carrots and more vitamin C than tomatoes.
The same was confirmed by American Institute for Cancer Research.
All the Colors of Sweet Potatoes
Sweet potatoes only resemble potatoes but they are not connected to them.
They even don’t belong to the same botanical family.
Sweet potato’s root is knotty, long and peaked, has a smooth peel that can be yellow, orange, red, pink and purple.
Orange, pink and red roots are sweeter and humid then white and yellow roots.
Except the root, shoots and leaves of sweet potatoes are also eatable.
How to Prepare Sweet Potatoes
Sweet potatoes can be fried or cooked.
You don’t need to add any salt because due to minerals it is very tasty.
To preserve its aromatic taste it is better to cook it on steam then in water, about 30-40 minutes.
You can fry it as potatoes and serve as a side dish or prepare it as a main dish.
Due to its color it looks very attractive on a plate especially as mash potatoes.
You can prepare sweet potato balls, bread or various sweets such as pudding, pie and strudel.
Leaves and shoots can be prepared as spinach and the root can be eaten raw.
You can eat it with peel because it contains useful dietary fiber.
Red Lentil and Sweet Potato Stew
Ingredients for 4 persons:
- 2 cups of red lentils
- 2 carrots
- 1 sweet potato
- 1 zucchini
- 1 red onion
- 2 tablespoons of tomato sauce
- 50 g of smoked tofu
- Leaf of parsley
- Pinch of salt
- Pinch of freshly milled pepper
Preparation:
- Wash the red lentils in a filter under running water.
- Rinse carrots, sweet potatoes and zucchini.
- In a deeper saucepan add olive oil and cut onion. Fry until the onion becomes yellow.
- Add tomatoes. Fry for few minutes and then add a little bit of water. Add rinsed carrots and fry for 5 minutes.
- Add 4 cups of water, washed lentils, rinsed sweet potato and zucchini.
- Boil for 15 to 20 minutes, if it is too stiff add more water.
- At the end add some rinsed parsley, salt and pepper (per taste).
When the stew is done add smoked tofu cut in smaller pieces.
Sweet potatoes are beneficial for preventing:
- Heart attack and brain stroke
- Heart diseases and blood vessels diseases
- Cancer
- Cataract
- Night blindness
- Diabetes
- Low immunity
- Acne
- Alzheimer diseases
Sources used in writing this article:
[url=http://www.healingfoodreference,com]http://www.healingfoodreference,com[/url]
[url=http://www.naturalfoodbenefits.com]http://www.naturalfoodbenefits.com[/url]
[url=http://www.naturalnews.com]http://www.naturalnews.com[/url]
[url=http://www.whfoods.com]http://www.whfoods.com[/url]
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