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Sweet potatoes, i.e. sweet potatoes, are not very common on our tables. We usually serve potatoes, rice and groats for dinner. Meanwhile, it turns out that sweet potatoes have valuable properties and it is worth including them in your menu. They have a beneficial effect on health and can be helpful in the fight against extra kilos. Can you eat sweet potatoes on a diet? What is glycemic index of sweet potatoes? Are sweet potatoes healthy? are sweet potatoes dietary?
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In this article you will learn, among others:
- Are sweet potatoes healthy?
- Is it worth eating sweet potatoes?
- What are the properties of sweet potatoes?
- Do sweet potatoes improve eyesight?
- Do sweet potatoes have an impact on weight loss?
- Can you eat sweet potatoes on a diet?
Are sweet potatoes healthy?
There are many varieties of sweet potatoes, and each one has a little bit other properties. For example, red sweet potatoes are rich in lycopene, which is very potent antioxidant, used in the prevention of cancer. In turn, sweet potatoes by Fr. yellow flesh contain a lot of carotenoids, which beneficial influence for eyesight, strengthen the immune system and delay the aging process.
Is it worth eating sweet potatoes?
Sweet potatoes are very nutritious. Under chemically, they resemble potatoes, but are higher dry matter content. As a result, their nutritional value is higher in compared to potatoes.
- They contain 1-9% protein, but more importantly, protein is contains all exogenous amino acids, i.e. those that the body does not itself he can produce them and we must provide them with food. So it is complete protein
- They are also rich in dietary fiber, which makes them beneficial affect the digestive tract
- they contain little fat, but the predominant acids fatty acids are EFAs, namely linoleic and linolenic acids – which are positive affect the cardiovascular system
- are a good source of vitamin C, provitamin A, vitamins z group B, vitamin K and folic acid
There are a number of studies describing the positive effects of eating sweet potatoes on the human body.
Do sweet potatoes have an impact on weight loss?
While they are sweet in taste, their glycemic index is short. People with diabetes can safely take it into account diet. Moreover, the test results in the journal Current Science and in the American Heart Journal indicate that regular consumption of sweet potatoes helps to stabilize blood glucose levels blood and lowers insulin resistance.
What are the properties of sweet potatoes?
A purple sweet potato variety that is rich in anthocyanins can protect against cancers of the colon, breast and lung. Anthocyanins are very strong antioxidants which help to extinguish free radicals oxygen. They show high antiproliferative activity in cells cancer by activating the process of apoptosis, i.e. cell death.
Do sweet potatoes improve eyesight?
These properties are also attributed to anthocyanins, or too more generally polyphenols present in sweet potatoes.
Can you eat sweet potatoes on a diet?
An experiment carried out on mice showed that he had succumbed The enzymatic treatment of sweet potato peptide (SPP peptide) significantly reduces growth body weight on a high-fat diet. The mice that received this peptide weighed less than the mice in the group in the controls, their liver was also lighter. Additionally, a better profile was observed lipid in rodents administered SPP.
The SPP peptide must therefore play a role in the metabolism of fats. Scientists believe that it inhibits lipogenesis and reduces leptin resistance.
Bibliography:
http://www.iisc.ernet.in/currsci/dec252002/1533.pdf
https://www.ncbi.nlm.nih.gov/pubmed/10539796
https://www.ncbi.nlm.nih.gov/pubmed/16573384
https://www.ncbi.nlm.nih.gov/pubmed/27995201
https://www.ncbi.nlm.nih.gov/pubmed/21861722
The photo comes from: foter.com
Do you like sweet potatoes? Which sweet potato variety is the best? What are your favorite sweet potato recipes? Do you eat sweet potatoes on your diet?
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Marta Tomaszewska Dietician
Dietitian, nutritional educator, co-author of the e-book on nutrition for children “Every bite makes sense”. I am particularly interested in the nutrition of infants and children, especially in the context of eating disorders, as well as the influence of the gut microbiota on health. Privately, I love traveling, mountain climbing, cycling and walking in the woods.
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