The sweet potato is a tuber that provides energy to the body through its carbohydrate content, as well as being rich in fiber, vitamins and minerals, which guarantees several health benefits.
In addition, sweet potatoes are rich in antioxidants, such as beta-carotene, flavonoids and phenolic compounds, which help protect the body’s cells from the effects of free radicals, making them a healthy alternative to English potatoes.Sweet potatoes are usually orange, but they also have other varieties, which can be white, brown or purple.
Some of the benefits of sweet potatoes are
In addition, due to its fiber content, the consumption of sweet potato leads to a slower increase in blood sugar and increases the feeling of satiety, which can be consumed in small amounts by people with diabetes and who are on a diet.
The following table shows the nutritional composition of sweet potatoes per 100 grams of this food:
Raw sweet potatoes (100 grams)
Calories
123 kcal
Protein
1g
fat ass
0g
Carbohydrates
28,3 g
Calcium
24 magnesium
to iron
0.4 mg
Sweet potatoes look like yacon potatoes. Learn more about yacon potatoes.
Sweet potatoes can be eaten with or without skin and can be baked, roasted, boiled or grilled, plus this tuberculum can be eaten fried, but this option is not very healthy.
Sweet potatoes can also be included in main meals on days when intense training is done, and can be accompanied by protein-rich and low-fat vegetables and foods, such as chicken or turkey, egg or fish, because this can help gain muscle mass.
In the case of diabetics, the consumption of sweet potato should be in small portions and, preferably, cooked, because in this way its glycemic index is not as high.
Healthy options for eating sweet potatoes include
Ingredients
Preparation mode
Season the chicken with wine, bay leaf, lemon and oregano, roast the baked potatoes wrapped in foil for 30 minutes and roast the chicken fillet.Serve with Lombard cabbage salad, peppers, tomatoes and arugula, seasoned with olive oil and vinegar.
Ingredients
Preparation mode
Cut the potato, with or without skin, into very thin slices and spread them in a shape lined with parchment paper, so that the slices separate from each other.
Place in a preheated oven at 180oC for about 20 to 30 minutes or until the potatoes are golden and crisp, adding olive oil, salt, rosemary and pepper at the end of the seasoning, or just herbal salt.
Ingredients
Preparation mode
Remove the skin from the potato, cut it into very thin slices and place it on a baking sheet with parchment paper, put some olive oil or coconut oil and season to taste.
Place the fries in a preheated oven at 200oC for about 10 to 15 minutes, turn them over and let stand for another 10 minutes or until golden brown, the cooking time may vary depending on the thickness of the chip.
Ingredients
Preparation mode
Mix all ingredients until a uniform paste does not stick to your hands.Shape round or toothpick cookies and spread them oily, so that they separate from each other.Bake in a medium oven preheated to 180oC until golden brown.
Ingredients
Modo de preparo
Place the sweet potato, egg, water, olive oil and squeak in a blender and mix until smooth, then turn into a bowl and add the rest of the ingredients, stirring well, refrigerate for about 15 minutes until the dough is firmer.
Make balls with the dough and place on a baking sheet brushed with oil.Bake at 160oC for 15 minutes or until golden brown.
Ingredients
Preparation mode
Cook the sweet potatoes, remove the peel and set aside, in a bowl beat the eggs until they double their volume, then add the rest of the ingredients by stirring well, you can use a processor, blender or blender to cook in a greased saucepan for about 25 minutes in a medium oven.
See also how to make and use sweet potato flour to gain muscle mass.