2023-10-05 13:01:55
The sweet potato has a composition similar to the potato, but with a higher glycemic index (freepik)
Sweet potatoes, also known in some places as sweet potatoes, are not only a delicious vegetable, but they are also a garden of health benefits. This tuber has been traditionally associated with Peruvian gastronomy and some Asian recipes, with a distinctive flavor that can be adapted to multiple culinary preparations, from salads to even stir-fries.
According to Mayo Clinic experts, sweet potatoes contain antioxidant carotene, a component that can “influence the prevention of heart disease, cancer and other conditions.”
“Antioxidants are substances that can protect cells once morest free radicals, which are molecules that are produced when the body breaks down food or when you are exposed to tobacco smoke or radiation,” the Mayo Clinic points out regarding one of the compounds in the potato.
Eating sweet potatoes can help keep blood sugar levels stable thanks to their variable glycemic index (Pexels)
And they highlight that “antioxidants, such as vitamins C and E and carotenoids, can help protect cells from damage caused by free radicals. Other naturally produced antioxidants include flavonoids, tannins, phenols and lignans.” Plant foods, such as sweet potatoes, are the best sources of these components.
In turn, from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the United States, which is part of the National Institutes of Health (NIH), indicate, when suggesting the inclusion of sweet potatoes in the diet: “When you fill half your plate with fruits and vegetables, Choose these foods with a variety of intense colors. “This way you can obtain a variety of vitamins, minerals and fiber.”
In an article published by the NIH in 2023, experts delved into the purple sweet potato (Ipomoea batatas (L.) Lam.), a crop that “is also known as the purple potato and whose color reveals the presence of anthocyanins. Many studies clarify the high total content of phenols and anthocyanins and the antioxidant activity (NdeR: to inhibit the effects of free radicals) of this root.”
Baked or boiled, sweet potatoes are versatile to apply in any recipe (Pexels)
In addition to being a rich source of vitamins such as A and B5 – essential for skin care – sweet potatoes hide anti-inflammatory and anti-cancer properties inside. They also have a variable glycemic index, so their consumption can help reduce insulin resistance and keep blood sugar levels stable. This is because they release sugar gradually, avoiding spikes in blood glucose.
In the case of people diagnosed with diabetes, the portions of sweet potatoes should be controlled, but it is recommended in small portions.
As if that were not enough, sweet potatoes can be an excellent ally once morest stress, as they contain magnesium, a mineral that has been shown to be effective in reducing anxiety. It is also a natural source of beta-carotene and vitamin A, which are essential in fighting infections. It also contains vitamins C and E, which help maintain radiant skin and silky hair. These vitamins help repair cells damaged by ultraviolet rays and delay skin aging.
In terms of weight control, this tuber has a lot to offer: its soluble fiber increases the feeling of satiety, which can help control appetite. Meanwhile, sweet potato also promotes a good memory; especially, the purple variety that contains anthocyanin, an antioxidant that improves brain function and prevents memory loss. As it is, the sweet potato is much more than a simple vegetable.
It is a superfood that is loaded with benefits that we should incorporate into our daily diet, whether for its flavor, its nutritional value or its medicinal benefits.
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