Sweet
potatoes are available all over the world, and if you only eat these delicious
root vegetables when they've been baked until they are virtually
unrecognizable, then you are missing out on one of nature's greatest
nutritional gifts. They are not only rich in a vast range of nutrients, but
they are also one of the best natural ways to regulate your blood sugar levels,
making them an exceptionally beneficial food for diabetics. It also helps that
they are absolutely scrumptious, and their sweet flavor is completely unlike
any other found in the vegetable world. Indeed, sweet potatoes are so versatile
that they're sure to liven up a whole range of dishes, even desserts!
Selecting
and Storing Sweet Potatoes
There
are different varieties of sweet potato, and many come in different colorings
and hues. Here are some tips for selecting, storing and preparing the
vegetable, so that you can benefit from as much goodness as possible.
1.
Choose the darker variety of sweet potato at the grocery store if possible,
because they have the higher carotene content, essential for the production of
vitamin A. Purple sweet potatoes, more commonly found in Asia, are also a great
source of nutrients. Paler varieties are healthy, but don't offer quite the same
number of benefits as darker types, and many people often confuse them with
yams.
2.
Avoid wrinkly, soft sweet potatoes and take time to select ones with good, firm
flesh. If there are signs of green discoloring, then leave them alone.
3.
Store sweet potatoes in a cool, dark and well ventilated place. Do not leave
them in plastic bags, or keep them in the fridge. Consume within 7-10 days of
purchase.
4.
Prepare sweet potatoes in the same way you would prepare normal white potatoes.
However, bear in mind that the skin contains a large percentage of the
nutrients, so try to leave it on if possible. You can make fantastic sweet
potato fries by leaving the skin on, and chopping the vegetable into strips.
5.
You can steam, bake, boil or roast sweet potatoes, and still benefit from
plenty of nutrients. But as with any vegetable preparation, try not to
over-cook them.
Specific
Health Benefits of Sweet Potatoes
Although
they are soft, creamy and sweet enough to be used in some desserts, sweet
potatoes offer a surprisingly huge range of nutritional benefits, many of which
have specific health benefits.
1.
Great for Heart Health
The
high levels of vitamin B6 and potassium found in sweet potatoes provide
excellent benefits for your heart. B6 vitamins break down homocysteine, a
substance which can harden blood vessels and block arteries. Potassium,
meanwhile, helps balance fluid and blood pressure levels, while providing your
body's cells with electrolytes that help regulate your heart beat.
2.
Great Source of Vitamin A
Sweet
potatoes contain a huge amount of beta-carotene, a carotenoid that gives
certain vegetables their orange color. The body can turn carotenoids into
vitamin A, which is linked to cancer prevention, the maintenance of good
vision, and also provides a number of anti-ageing benefits. Indeed, one large
sweet potato is capable of providing 100% of your recommended daily intake of
vitamin A according to the U.S. Food and Drug Administration.
3.Great
for Blood Sugar Levels
Although
they are sweet tasting, sweet potatoes are low on the glycemic index, which
means they are a very good blood sugar regulator. Many starchy foods, including
white potatoes, encourage blood sugar levels to spike and rise rapidly, but
sweet potatoes release sugar into the bloodstream much more slowly. This makes
them a great choice for diabetics, who can safely consume the carbohydrates
without associated problems.
4.
Great for Skin Care
Sweet
potatoes can work to improve the appearance of your skin from both inside and
outside your body. The high levels of vitamin C and E contained within sweet
potatoes helps boost the body's defenses against the sun's harmful UV rays and
encourages the production of collagen, which keeps the skin strong and
supple.
But
it isn't only the consumption of sweet potatoes that can benefit your skin. If
you boil them, don't throw away the water afterwards. Take a cup and use your
fingers to gently apply the water to your face. This can help clean your pores,
remove impurities from the skin and even reduce dark circles around your eyes.
5.
Great for Digestion
Sweet
potatoes are a great source of dietary fiber, while still being low in calorie
content. Fiber promotes a healthy digestive tract, helping your body pass
toxins and waste products out quickly and efficiently, while guarding against
constipation and bloatedness.
6.
Great for Emphysema Prevention
Emphysema
is a condition that gradually damages the air sacs in the lungs, leaving
sufferers short of breath. It is often associated with smokers, or people
exposed to smoking on a regular basis. Smoking reduces levels of vitamin
A, which helps regenerate the cells in the lungs. The beta-carotene contained
within sweet potatoes encourages the production of vitamin A and helps heal the
respiratory system.
7.
Great Source of Vitamins and Minerals
Sweet
potatoes contain a significant amount of vitamins C, E, B5, B6, riboflavin and
copper. These nutrients offer a range of benefits for your immune system, red
blood cell production, sleep patterns, mood, wound repair, disease prevention,
muscle weakness and pain.
8.
Great for Stress Relief
Sweet
potatoes contain high amounts of magnesium, often considered to be one of the
best minerals for promoting relaxation, calmness and improved mood. As we
already know, they are also rich in potassium, which helps regulate your heart
beat when you are anxious or stressed.
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