Content
Sweet potatoes are a tuber that provides energy to the body due to its carbohydrate content, in addition to 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, helping to protect the body's cells against the effects of free radicals, making it a healthy alternative to English potatoes. Sweet potatoes usually have an orange color, however they also have other varieties, which can be white, brown or purple.
Health benefits
Some of the benefits of sweet potatoes are:
- Prevents premature aging, improves skin and visual health, as it is rich in vitamin C and beta-carotenes, which are converted in the body to vitamin A and antioxidants, which protect the body's cells from free radicals;
- Maintains the health of the intestine, as it is rich in fibers, which stimulate bowel movements, having benefits for people who have constipation;
- Helps regulate metabolism, as it is a great source of B vitamins, which act as coenzymes in various metabolic reactions;
- It can decrease the risk of developing some types of cancer, such as lung and oral cancer, as it has flavonoids and other antioxidants;
- Strengthens the immune system and favors the healing process, as it has vitamin A, C and antioxidants;
- It favors the increase of muscle mass, since it provides the necessary energy for training;
- Promotes heart health due to the fact that it is rich in fiber and antioxidants, helping to lower LDL levels, also known as bad cholesterol.
In addition, due to its fiber content, the consumption of sweet potatoes causes blood sugar to rise more slowly and increases the feeling of satiety, which can be consumed in small amounts by people with diabetes and who are undergoing a weight loss diet.
Nutritional composition of sweet potatoes
The following table shows the nutritional composition of sweet potatoes for every 100 grams of this food:
Components | Raw sweet potatoes (100 grams) |
Calories | 123 kcal |
Proteins | 1 g |
Fats | 0 g |
Carbohydrates | 28.3 g |
Fibers | 2.7 g |
Vitamin A | 650 mcg |
Carotenes | 3900 mcg |
Vitamin E | 4.6 mg |
Vitamin B1 | 0.17 mg |
Vitamin B3 | 0.5 mg |
Vitamin B6 | 0.09 mg |
Vitamin C | 25 mg |
Vitamin B9 | 17 mcg |
Potassium | 350 mg |
Calcium | 24 mg |
Iron | 0.4 mg |
Magnesium | 14 mg |
Phosphor | 32 mg |
Sweet potatoes have a similar appearance to yacon potatoes. Learn more about yacon potatoes.
How to consume
Sweet potatoes can be eaten with or without peel, and can be prepared in the oven, roasted, boiled or grilled. In addition, this tuber can be eaten fried, however this option is not very healthy.
Sweet potatoes can also be included in the main meals of the days when intense training is done, and may be accompanied by vegetables and foods rich in protein and low in fat, such as chicken or turkey, egg or fish, as it is thus possible to favor gaining muscle mass.
In the case of diabetics, the consumption of sweet potatoes should be in small portions and, preferably, cooked, as this way their glycemic index is not so high.
Some healthy options for consuming sweet potatoes are:
1. Sweet potato with chicken
Ingredients
- 1 chicken fillet;
- 2 sweet potatoes;
- White wine;
- Bay leaves;
- 1/2 lemon;
- Oregano, salt and pepper to taste.
Preparation mode
Season the chicken with wine, bay leaf, lemon and oregano. Roast the potatoes in the oven wrapped in aluminum foil for 30 minutes. Grill the chicken fillet. Accompany with a salad of red cabbage, peppers, tomatoes and arugula, seasoning with oil and vinegar.
2. Sweet potato sticks
Ingredients
- 2 medium units of sweet potatoes;
- 1 tablespoon olive oil;
- 1 rosemary branch;
- Salt and pepper to taste.
Preparation mode
Cut the potato, with or without peel, into very thin slices and spread in a form lined with parchment paper, so that the slices are separated from each other.
Place in a preheated oven at 180ºC for about 20 to 30 min or until the potatoes are golden and crisp, adding olive oil, salt, rosemary and pepper at the end to season, or just herbal salt.
3. Sweet potato chips
Ingredients
- 2 medium potatoes;
- Olive oil or coconut oil;
- Rosemary, oregano or fine herbs, salt and pepper to taste.
Preparation mode
Remove the potato peel, cut into very thin slices and place on a tray with parchment paper. Put a little olive oil or coconut oil and season taste.
Place the chips in a preheated oven at 200ºC for about 10 to 15 minutes. Turn the chips over and leave for another 10 minutes or until they are well browned. The oven time may vary depending on the thickness of the chip.
4.Sweet Potato Biscuits
Ingredients
- 2 cups of boiled and squeezed sweet potatoes;
- 1 cup of brown sugar;
- 2 cups of white wheat flour;
- 2 cups of whole wheat flour;
- 2 tablespoons of margarine;
- Salt to taste.
Preparation mode
Mix all the ingredients until they form a uniform dough that does not stick to your hands. Model the round or toothpick cookies and spread them in a greased shape, so that they are separate from each other. Bake in a medium oven preheated to 180ºC until golden.
5. Cheese bread with sweet potatoes
Ingredients
- 100 g of cooked sweet potato;
- 1 egg;
- 2 tablespoons of water;
- 1 tablespoon of extra virgin olive oil;
- 100 g of ricotta;
- 1 tablespoon of whey protein flavorless powder;
- 1 cup of sour powder;
- ½ cup of sweet powder.
Preparation mode
Place the sweet potato, egg, water, olive oil and ricotta in a blender and blend until smooth. Then, turn it over in a bowl and add the remaining ingredients, stirring well. Put everything in the refrigerator 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.
6. Brownie sweet potato
Ingredients
- 2 cups of cooked sweet potatoes;
- 1 cup of water;
- 4 tablespoons of cocoa powder or locust bean;
- 1 cup of 70% chopped chocolate;
- 4 spoons of powdered stevia sweetener or honey;
- 2 cup almond flour, oatmeal or rice flour;
- 4 eggs;
- 1 teaspoon of baking powder.
Preparation mode
Cook the sweet potatoes, remove the peel and reserve. In a bowl, beat the eggs until they double in size and then add the remaining ingredients, stirring well. You can use a processor, blender or mixer. take to bake in a greased pan for about 25 minutes in a medium oven.
See also how to make and how to use sweet potato flour to gain muscle mass.