Are you missing your potatoes? The truth about daily consumption of potatoes has many people rethinking or changing out those spuds. (refer to my earlier post of last week on “Potato Facts”. So, if you have chosen to do reduce or eliminate your potato intake, you may be wondering what is a healthy substitution for those potatoes? Let’s explore some of those options; today’s focus will be on the Super Food – Sweet Potato Sweet potatoes are a fiber based starch and nothing beats fiber when it comes to digestive health. Fiber helps prevent colorectal cancer. Choosing a sweet potato over a white potato is a smart choice for nutritional benefits. I am often asked “aren’t all potatoes...potatoes?”. The short answer, No. Botanically, potatoes and sweet potatoes are completely unrelated. The long answer; Potatoes (Solanum tuberosum) are in the Solanaceae family, related to tomatoes, peppers, and eggplant along with deadly nightshade. Plants in this family produce solanine, which is poisonous. So don’t eat the leaves or stems of any plant in this group, or potatoes that have gone green. Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious. Also note: sweet potatoes aren’t yams. True yams are another type of tuber (genus Dioscorea). Another common question; Are Sweet Potatoes Yams? Despite the terms sweet potato and yam often being used interchangeably, they are actually not even botanically related. Yams are almost exclusively grown in Africa and are more dry and starchy compared to a sweet potato. So how did these two vegetables become so intertwined? There are two different varieties of sweet potatoes, firm and soft. When soft sweet potatoes were being cultivated in the Americas, African slaves began calling them yams because of their resemblance to their familiar native vegetable. The name caught on as a way to distinguish between the two types of sweet potatoes. Today, you are unlikely to find a true yam in the grocery store unless you are shopping in an international market. Nutrtional Breakdown of Sweet Potatoes Sweet potatoes pack a powerful nutritional punch. One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. Youll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin and folate. Sweet potatoes are a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration. Skin on or off? Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium and quercetin. Possible health benefits of consuming sweet potatoes Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight. Diabetes Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes. The fiber in sweet potatoes makes a big difference too. Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium sweet potato provides about 6 grams of fiber (skin on). Blood pressure Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important. Cancer Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer. Beta-carotene has also been shown to have an inverse association with the development of colon cancer. Digestion and regularity Because of its high fiber content, sweet potatoes help to prevent constipation and promote regularity for a healthy digestive tract. Fertility For women of childbearing age, consuming more iron from plant sources appears to promote fertility. The vitamin A in sweet potatoes (consumed as beta-carotene then converted to vitamin A in the body) is also essential during pregnancy and lactation for hormone synthesis. Immunity Plant foods like sweet potatoes that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients. Inflammation Choline is a very important and versatile nutrient in sweet potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation. Vision Vitamin A deficiency causes the outer segments of the eyes photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision. Also of note, the antioxidant vitamins C and E in sweet potatoes have been shown to support eye health and prevent degenerative damage. A higher intake of all fruits (3 or more servings per day) has also been shown to decrease the risk of and progression of age-related macular degeneration. How to incorporate more sweet potatoes into your diet Avoid buying sweet potatoes with soft skin or wrinkles, cracks or soft spots. Store in a cool, dry place for up to 3-5 weeks. Roast sweet potatoes to bring out their natural flavor. There is no need to add in marshmallow topping or loads of butter, sweet potatoes have a naturally sweet and creamy taste that can be enjoyed all on their own. To add a little spice without extra calories, try sprinkling on cinnamon, cumin or curry powder. Roast sweet potatoes to bring out their natural flavor. To add a little spice without extra calories, try sprinkling on cinnamon, cumin or curry powder. The fastest way to prepare a sweet potato is in the microwave. Prick the potato with a fork and then microwave on high until soft. Make sure to let it cool for several minutes, and then drizzle with olive oil. Try adding roasted sweet potatoes and pecans to a salad and top with balsamic vinegar. You also can try adding sweet potato to your favorite pancakes or hash browns. Or my clients favorite; With Carr Sweet Potato Brownies (recipe can be found in earlier posts or message me and I will send it to you) Potential health risks of consuming sweet potatoes Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods should be consumed in moderation when taking beta-blockers. Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal. It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health. Stay tuned for other wonderful ways to substitute those potatoes with other HEALTHFUL foods, including recipes.
Posted on: Wed, 26 Nov 2014 06:59:43 +0000
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