How can sweet potatoes be incorporated into a diabetic-friendly diet. What are some tasty and nutritious sweet potato recipes for people with diabetes. Why are sweet potatoes considered a good choice for blood sugar management.

Understanding Sweet Potatoes and Diabetes

Sweet potatoes are often recommended as a healthier alternative to regular potatoes for people with diabetes. But why exactly are they considered beneficial? Let’s explore the relationship between sweet potatoes and blood sugar management.

Nutritional Profile of Sweet Potatoes

Sweet potatoes are packed with nutrients that can be beneficial for overall health, including:

• Fiber
• Vitamins A and C
• Potassium
• Antioxidants

The fiber content in sweet potatoes is particularly important for people with diabetes, as it can help slow down the absorption of sugar into the bloodstream.

Glycemic Index of Sweet Potatoes

The glycemic index (GI) is a measure of how quickly a food can raise blood sugar levels. Sweet potatoes have a lower GI compared to regular potatoes, making them a better choice for blood sugar control. However, the GI can vary depending on the cooking method.

Benefits of Sweet Potatoes for Diabetics

Including sweet potatoes in a diabetic diet can offer several advantages:

1. Better blood sugar control
2. Improved insulin sensitivity
3. Increased feeling of fullness
4. Rich source of essential nutrients

Are sweet potatoes completely safe for all diabetics? While generally considered a healthy option, portion control and proper preparation methods are crucial. It’s always best to consult with a healthcare provider or registered dietitian for personalized advice.

Healthy Cooking Methods for Sweet Potatoes

The way you prepare sweet potatoes can significantly impact their nutritional value and effect on blood sugar. Here are some diabetic-friendly cooking methods:

• Baking
• Boiling
• Steaming
• Air frying

Avoid deep frying or adding excessive sugar or fat to your sweet potato dishes. These can negate the health benefits and potentially spike blood sugar levels.

8 Delicious Sweet Potato Recipes for Diabetics

Now, let’s dive into some tasty and nutritious sweet potato recipes that are suitable for people with diabetes.

1. Chili Lime Butternut Squash Fries

This recipe offers a diabetic-friendly alternative to traditional sweet potato fries. Using butternut squash instead of sweet potatoes reduces the calorie, carb, and sugar content while still providing a similar taste and texture.

Ingredients:

• Pre-cut butternut squash
• Olive oil
• Chili powder
• Lime juice

Instructions:

1. Mix squash with oil and chili powder
2. Bake at 400°F for 20-25 minutes
3. Broil for extra crispiness if desired
4. Squeeze lime juice over fries before serving

This recipe provides a low-carb, low-sugar alternative that can satisfy cravings for fries without causing significant blood sugar spikes.

2. Roasted Sweet Potato and Chickpea Salad

This hearty salad combines the sweetness of roasted sweet potatoes with protein-rich chickpeas for a balanced meal.

Ingredients:

• Cubed sweet potatoes
• Canned chickpeas, drained and rinsed
• Mixed salad greens
• Olive oil
• Lemon juice
• Herbs and spices (e.g., cumin, paprika)

The combination of fiber from the sweet potatoes and chickpeas with protein helps slow down digestion and promote stable blood sugar levels.

3. Sweet Potato and Black Bean Burrito Bowl

This colorful and nutritious bowl is packed with fiber, protein, and complex carbohydrates.

Ingredients:

• Roasted sweet potato cubes
• Black beans
• Brown rice
• Diced tomatoes
• Avocado slices
• Greek yogurt (as a sour cream substitute)

The combination of sweet potatoes, beans, and brown rice provides a steady release of energy, helping to maintain stable blood sugar levels throughout the day.

4. Spicy Sweet Potato Soup

This warming soup is perfect for cooler days and offers a good balance of nutrients.

Ingredients:

• Sweet potatoes
• Low-sodium vegetable broth
• Onion and garlic
• Coconut milk (light version)
• Curry powder and cayenne pepper

The spices in this soup can help boost metabolism, while the fiber from the sweet potatoes aids in blood sugar control.

5. Sweet Potato Toast with Avocado

This trendy breakfast option offers a low-carb alternative to traditional toast.

Ingredients:

• Thinly sliced sweet potato
• Mashed avocado
• Chia seeds
• Salt and pepper to taste

The combination of complex carbs from the sweet potato and healthy fats from the avocado provides a balanced meal that can help stabilize blood sugar levels.

6. Baked Sweet Potato with Greek Yogurt and Walnuts

This simple yet satisfying meal offers a good balance of carbohydrates, protein, and healthy fats.

Ingredients:

• Baked sweet potato
• Greek yogurt
• Chopped walnuts
• Cinnamon

The protein from the Greek yogurt and the healthy fats from the walnuts help slow down the absorption of sugar from the sweet potato, making this a diabetic-friendly option.

7. Sweet Potato and Lentil Curry

This hearty curry is packed with fiber and plant-based protein.

Ingredients:

• Cubed sweet potatoes
• Red lentils
• Canned tomatoes
• Coconut milk (light version)
• Curry spices

The combination of sweet potatoes and lentils provides a steady source of energy and helps maintain stable blood sugar levels.

8. Sweet Potato Breakfast Hash

Start your day with this nutritious and filling breakfast option.

Ingredients:

• Diced sweet potatoes
• Bell peppers
• Onions
• Eggs
• Spinach

The protein from the eggs combined with the complex carbohydrates from the sweet potatoes can help keep blood sugar levels stable throughout the morning.

Portion Control and Meal Planning

While sweet potatoes can be a healthy part of a diabetic diet, portion control remains crucial. How much sweet potato can a person with diabetes safely consume? The answer varies depending on individual factors such as activity level, medication, and overall diet. As a general guideline, a serving size of about 1/2 cup of cooked sweet potato is often recommended.

Incorporating sweet potatoes into a balanced meal plan can help ensure that blood sugar levels remain stable. Consider pairing sweet potatoes with lean proteins and non-starchy vegetables for a well-rounded meal.

Monitoring Blood Sugar Levels

When introducing new foods into your diet, including sweet potatoes, it’s important to monitor your blood sugar levels closely. This can help you understand how your body responds to these foods and adjust portion sizes or cooking methods as needed.

How often should you check your blood sugar when trying new foods? It’s generally recommended to check before eating and then 2 hours after to see how the food affects your blood glucose levels. Keep a food diary to track your meals and corresponding blood sugar readings.

Sweet Potatoes vs. Regular Potatoes for Diabetics

Many people wonder whether sweet potatoes are truly a better choice than regular potatoes for those with diabetes. While both can be part of a healthy diet, sweet potatoes do offer some advantages:

• Lower glycemic index
• Higher fiber content
• More nutrients, especially vitamin A

However, the preparation method can significantly impact the nutritional value and glycemic index of both types of potatoes. Boiling or steaming tends to be better than frying or adding high-fat toppings.

Addressing Common Concerns and Myths

There are several misconceptions about sweet potatoes and diabetes that need to be addressed:

Myth: Sweet potatoes are too high in sugar for diabetics

While sweet potatoes do contain natural sugars, their high fiber content helps slow down sugar absorption. When consumed in moderation as part of a balanced diet, they can be a healthy choice for people with diabetes.

Myth: All varieties of sweet potatoes are the same

Different varieties of sweet potatoes can have varying nutritional profiles and glycemic indexes. Purple sweet potatoes, for instance, are particularly high in antioxidants.

Myth: Sweet potatoes can cure diabetes

While sweet potatoes can be part of a healthy diet for managing diabetes, they are not a cure. Diabetes management requires a comprehensive approach including diet, exercise, medication (if prescribed), and regular monitoring.

By understanding these facts and incorporating sweet potatoes wisely into your diet, you can enjoy their nutritional benefits while effectively managing your blood sugar levels. Remember to consult with your healthcare provider or a registered dietitian for personalized advice on including sweet potatoes in your diabetic meal plan.

Sweet Potatoes for Diabetics – Chili Lime Recipe

Sweet Potatoes for Diabetics

I don’t know about you, but I sure do love sweet potatoes and yams, the problem is every time I eat them, my sugars sky rocket.  I was looking for an alternative to sweet potatoes for diabetics.  I was thrilled to find butternut squash has half the calories, carbs and sugar of sweet potatoes, here’s a link with the full nutritional value.

You know what’s even funnier, is I don’t tell my kids that we are eating squash.  I just say it’s sweet potato and everyone is happy:)  The other benefit of this version of ‘sweet potatoes for diabetics’ is I can buy it already cut either frozen or fresh and it’s ready to cook.  That is my kind of veggie!!

For this recipe I bought Mann’s pre-cut butternut squash that look like crinkle fries.  I actually have been trying a bunch of the mann products because they are ready to go and healthy veggies.

Nutrition Facts

Chili Lime Butternut Squash Fries

Amount Per Serving

Calories 79
Calories from Fat 63

% Daily Value*

Total Fat 7g
11%

Saturated Fat 1g
5%

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Potassium 77mg
2%

Total Carbohydrates 3g
1%

Dietary Fiber 1g
4%

Sugars 1g

Protein 0. 3g
1%

Vitamin C
1%

* Percent Daily Values are based on a 2000 calorie diet.

Print Recipe

Chili Lime Butternut Squash Fries

This diabetic recipe was so delicious that even my kids ate them!! The butternut squash fries were easy to bake in the oven and serve with our favorite dipping sauces.

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Instructions

1. Mix the squash, oil and chili powder together in a bowl, in a zip top bag or even on the sheet pan.

2. Cook the coated squash on a sheet pan with foil (for an easier clean up) for 20-25 minutes at 400 degrees. If you like them crispier, put under the broiler for a few minutes or until toasty looking.

3. Serve with your favorite dipping sauce. I’m really loving this yogurt ranch I found at my supermarket. Enjoy:)

Should a pre-diabetic eat sweet potatoes instead of white potatoes? : Ask Dr.

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Are sweet potatoes better than regular potatoes for those with pre-diabetes?

Is it all right for a pre-diabetic to eat sweet potato? I heard that sweet potato is better than white potato.

Dr. Gourmet Says…

Most sweet potatoes sold in the U.S. are often called “yams” but in fact are not, although the USDA requires that the label of “yam” be accompanied by “sweet potato” (not very helpful, I know).

The sweet potatoes (or yams) you are likely referring to are the orange-fleshed tubers that are most familiar to people served at holidays in sticky-sweet casseroles garnished with marshmallows. Regardless of the name, both yams and sweet potatoes are great for diabetics (although not covered in maple syrup, brown sugar, or marshmallows) and may be a little better than “plain” (russet, red, or Yukon Gold) potatoes because they are somewhat higher in fiber.

This fits in well with the Mediterranean Diet, which recommends choosing ingredients that are higher in fiber and complex carbohydrates. You can find out more about a Mediterranean-style diet for diabetics in my article, “The Mediterranean Diet IS a Diabetic Diet!”

Thanks for writing,

Timothy S. Harlan MD, FACP, CCMS
Dr. Gourmet

Here’s how this veggies can control blood sugar

Sweet potatoes or shakarkandi has been termed a ‘superfood’ by the American Diabetes Association for Diabetes. Here’s why it is a must-add to the diabetic diet.

Most of us have been guilty of mindlessly gorging on fried potato chips or french fries, aren’t we? After all, potatoes are loved all over the world, and it’s not easy to keep yourself away from it! But regardless of how appetising potatoes are, when overeaten, the starch they have can make your blood sugar levels go haywire—especially for those who suffer from type-2 diabetes.  

That doesn’t mean you have to say goodbye to your potato cravings. How about swapping it with a healthier alternative? That’s where sweet potato comes in. This superfood is known for its host of benefits, including regulation of glucose or blood sugar. What’s more, it also boasts certain antioxidants to keep chronic diseases at bay, amongst other things. 

Why are sweet potatoes safe for diabetics?
The biggest reason why sweet potatoes work well for diabetics is because of its low glycemic index (GI) rating. Foods that have a high GI spike blood sugar levels, and are a big no-no for those who suffer from type-2 diabetes. 

Moreover, sweet potatoes contain a carotenoid called beta-carotene, which is a rich source of vitamin A. It also gives the veggie a rich orange colour! 

That’s not all: This veggie also contains high amounts of vitamin C, which is known to strengthen the immune system. Moreover, sweet potatoes are also rich in iron, and that helps red blood cells produce oxygen and transport nutrients throughout the body.  

Also, read: 9 foods that your diabetic parents must avoid at all costs

This superfood also offers plant-based protein, which helps to keep you satiated for long and accelerates weight loss. And that’s great news if you want to increase your insulin sensitivity. Lastly, sweet potatoes are a rich source of fibre, which spells amazing news for your digestive system!

You won’t find a better snack than the humble sweet potato. Image courtesy: Shutterstock

“Sweet potatoes have everything and more in them, that makes them a superfood. Since they are rich in fibre, they help with better glucose control. They contain high quantities of vitamins A and C that help to fight inflammation. But remember to control portion size, that’s extremely important,” shares Dr Lovneet Batra, a top clinical nutritionist working with Fortis La Femme Delhi.

How much sweet potato can someone with diabetes consume?
Although sweet potatoes are a good choice for diabetics, it’s important to remember that they still contain carbs! That’s exactly why it is important to exercise portion control. Dr Lovneet suggests half a cup of sweet potatoes is good enough, since it is the equivalent of 15 grams of carbohydrates. 

Also, read: 5 diabetes superfoods that can help you control your blood sugar naturally

It’s best to check with your doctor, since the best portion size might differ from person to person!

And what’s the best way to consume sweet potatoes?
That’s another thing to remember: the way you eat sweet potato is what influences the veggie’s nutritional benefits. As per a study published in the Journal of Nutrition and Metabolism in October 2011, certain cooking methods like baking and roasting can kill the nutritional benefits of this wonder vegetable, while increasing its GI. 

At the same time, boiled sweet potatoes had the lowest GI value, according to the study. This is because boiling water softens the starch, and makes it easier to digest. That’s why eating them in the boiled form is the best option for diabetics!

It might be boring, but you enhance its flavour by sprinkling some cinnamon, chilli powder, lemon juice, and black pepper! So, what are you waiting for? Switch to sweet potato now and reap benefits galore!

Southern Candied Sweet Potatoes Recipe

This is how I have been making my sweet potatoes since I can remember, and how my mother and grandmother did before me. The only difference is that I use brown sugar instead of white. I think it gives it a more “carmelized” flavor and texture. I also omit the spices all together. I don’t care for spicy sweet potatoes, just SWEET sweet potatoes :0) Be sure to use “real” butter for this as that is part of the fabulous end result!!!! Thanks!

Slow cooking without stirring made all the difference – thank you I finally made the perfect sweet potatoes! I only baked the potatoes for a bit so they would not fall apart while slow cooking and stay firm. Also, I only used about 2 TBS brown sugar. About 5 minutes before serving, I transfered them to a casserole dish and added chopped pecans then topped with marshmallows and browned it in the oven. So yummy!

I found this recipe looking for a new sweet potato recipe for Thanksgiving. Now my family expects me to make this for every holiday!

Delicious and easy. I used about 2 pounds of sweet potatoes, uncooked. Peeled and sliced them into a baking pan. I also used half white and half brown sugar. Baked them covered at 375 degrees for about 1 and a 1/2 hours.

Excellent recipe! Much easier than the way I made them in the past. I needed a large dutch oven sized pot to cook six sweet potatoes though. I left them in large chunks so they wouldn’t disintigrate while cooking. The addition of vanilla is awesome but my family doesn’t care for cinnamon and nutmeg in their candied sweet potatoes, so I added the zest of one small orange which added a nice flavor.

I love this recipe but my son is diabetic so I use Splenda in place of the sugar and double the spices. Some times I also add a little sugar free maple flavored syrup for a more traditional taste I also bake it. I served it at our family Thanksgiving and everyone loved it. They also liked the fact it was much lower in calories.

Thank you! Thank you! Thank you! Finally! After years of the frustration of having watery sweet potatoes and not being sweet enough…I come across this recipe! Now I can serve my candied yams with pride. I never thought I’d be able to make them “candied”. And I never thought to cook them in an iron skillet. DUH! This is definately a keeper for me!

My sister, Susan, is the queen of candied yams. They are the favorite dish on any table! Her secrets for stove top yams: cook the butter and sugar first to get it thick and syrupy (but don’t burn it), then add the yams, this way you don’t over cook the potatoes and get them all mushy and falling apart. Also make enough sugary mixture to “cover” the yams, this way you don’t have to keep turning and busting them up and all mushy. If you have to, turn the yams over with a small spoon one by one and “make sure to cook on low” so they “slightly” bubble. Don’t let boil vigorously, this turns the yams to mush. You won’t perfect this dish on the first try, but if you master it after 3-4 times, you’ll get the perfect candied yams and they will ALWAYS be requested on Thanksgiving. We don’t add other flavorings, don’t need to, but we do add marshmallows on top and stick in the oven just to brown. Even picky kids eat em up, enjoy! was to cook ied yams. They were truly candied, not mushy

Yummy. My husband raved about them so much I ended up cooking another batch the day after. Smelled so good while cooking. Took longer to cook than expected-I think I cut the potatoes too thick. Added half white-half brown sugar because I like the flavor the brown sugar adds.

How to Enjoy and Cook Sweet Potatoes for Diabetes

Baked or roasted sweet potatoes can be part of a nutritious, diabetes-friendly diet.

Image Credit: YamisHandmade/iStock/GettyImages

If you have diabetes, you might wonder if you can eat sweet potatoes, given that you’ve likely heard you need to eat less sugar — and “sweet” is right in the name. But fret not: sweet potatoes can be part of your diet if you know how to cook sweet potatoes for diabetes-friendly meals.

​Read more:​ The Best Ways to Prep a Sweet Potato to Reap All the Healthy Benefits

According to the USDA, one 5-inch sweet potato contains:

• 112
  calories.
• 2
  g protein.
• 0.1
  g fat.
• 26 g carbs.
• 4 g fiber.

Sweet potatoes have a fair amount of carbs, and according to the American Diabetes Association (ADA), carb-dense foods can increase your blood sugar levels quickly. However, the sweet spuds also have protein and fiber, which may help to reduce how quickly your blood sugar rises after eating carb-dense foods, according to a January 2016 study in ​Diabetes, Obesity & Metabolism​.

Per the ADA, starches, sugar and fiber are the three main types of carbs in food, and your healthy eating goal is to choose nutrient-dense carbs that are packed with fiber plus vitamins and minerals, while limiting added sugars, sodium and unhealthy fats as well. As such, the ADA lists sweet potatoes as one of the “starchy” carbs you can eat.

And, per the ADA, sweet potatoes are rich in potassium and vitamins A and C, making them an all-around solid food choice.

Sweet Potato Serving Size

But before you go filling your plate with sweet potatoes, note that serving size is crucial to enjoying them with diabetes. “Too much of any type of carbohydrate can lead to unwanted blood sugar spikes,” says Blake Metcalf, RD, CDE, a registered dietitian and the clinical nutrition manager for Morrison Healthcare in Fort Smith, Arkansas, “so be mindful of serving sizes.”

Per the ADA, with a manageable serving size, the increase in your blood sugar levels should also remain manageable. The ADA refers to the Plate Method (aka dividing your plate as: 1/2 non-starchy vegetables, 1/4 protein, and 1/4 carbohydrate), and notes that foods in the carb category — like sweet potatoes — should take up about a quarter of your plate.

But if you’re counting carbs, the ADA also notes that several factors influence your personal carb needs — including your size, your appetite and your activity levels, and there is no magic number of carbs for everyone. As such, the ADA recommends talking to a dietitian or a certified diabetes educator to help determine the ideal amount for you.

Preparing Diabetes-Friendly Sweet Potatoes

Beyond serving size, if you have diabetes and are craving a sweet potato, you’ll need to consider the best way to prepare it in a diabetes-friendly way. Some sweet potato dishes can be loaded with sugar, like the traditional holiday-favorites candied sweet potatoes and sweet potato casserole topped with marshmallows.

Notably, these added sugars increase the total carb count of the dish and have a big effect on how much and how quickly your blood sugar levels rise, according to the ADA.

And if you don’t want to remove sweetened sweet potato dishes from your diet, Metcalf says to “be mindful of serving sizes.”

For a healthier take on a sweetened treat, the ADA suggests enjoying a plain sweet potato with a sprinkle of cinnamon.

Otherwise, some other creative ways to prepare sweet potatoes that limit added sugars, per the Produce for Better Health Foundation (PBH), include:

• Bake, roast or steam whole,
  unpeeled sweet potatoes as a side dish.
• Eat them mashed like you
  would regular potatoes.
• Add diced sweet potatoes to
  homemade salads.
• Turn them into homemade
  fries. (Quarter and drizzle with olive oil, then bake at 400 degrees for 40 to
  60 minutes.)
• Swap a thin round in place
  of a tomato in sandwiches.

The takeaway: Whatever you choose, just remember to limit added sugars and watch your portion sizes.

​Read more:​ 10 Surprising Sweet Potato Recipes, From Fries to Cookies

15 Health Benefits of Sweet Potatoes, According to Science – Olympia Transitional Care and Rehabilitation

Sweet potatoes are nutritious and delicious root vegetables. The sweet potato is creamy and soft enough to be an ingredient in several pie recipes, and most people think of the vegetable as merely a dessert ingredient. However, scientists have found that sweet potatoes are among the best sources of Vitamin A (1). Sweet potatoes are also naturally packed with vitamin B5, riboflavin, niacin, thiamin, and carotenoids due to their naturally orange color.

The sweet potato, also known as the Ipomoea batatas, not only contains many nutrients, but it is also packed with medicinal benefits. Scientists have determined that sweet potatoes contain anti-inflammatory, anti-diabetic, and anticancer properties (2). Most sweet potatoes are orange in color, but there are others that come in purple, yellow, white, pink, and red. The following are some of the health benefits that you can accrue from including sweet potatoes in our regular diet.

1. Sweet potatoes help prevent Vitamin A deficiency

Vitamin A deficiency is a serious issue especially in developing nations around the world. The health repercussions of a vitamin A deficiency are grave and can include decreased resistance to infectious disease, increase in infectious morbidity, dry eyes as well increased mortality for both pregnant and lactating women and their children (3).

Sweet potatoes are an extremely important source of Vitamin A because they contain high levels of beta-carotene (4, 5). Beta-carotene is transformed into vitamin A in our livers, with every molecule of beta-carotene producing two molecules of Vitamin A (6).

Bottom Line: Sweet potatoes are a natural and abundant source of beta-carotene and Vitamin A. Vitamin A is essential in helping the body fight off infections, and remain resistant to any further infections.

2. Sweet potatoes can also help manage diabetes

Sweet potatoes are categorized as low to high on the glycemic index scale, and several studies have indicated that it can minimize the occurrence of insulin resistance and low blood sugar levels, as well as high blood sugar in people who are suffering from diabetes (7).

Their relatively low glycemic index means that the sweet potatoes release sugar into the bloodstream slowly, unlike other starchy foods. This steady release of sugar is what aids in controlling the blood sugar levels of individuals so that it does not go low or high. Thus, the sweet potatoes can be used in the regulation of blood sugar levels especially in people with diabetes. This regulation is witnessed in both types of diabetes, i.e. type I and type II.

Studies into the varieties of sweet potatoes have revealed that the Beauregard is the most effective sweet potato variant when it comes to blood glucose regulation (7). In addition, the variant has been shown to have similar protein patterns to Caiapo, which is an extract from white sweet potatoes. Caiapo has been documented as improving the glucose and cholesterol levels of individuals with type II diabetes, and is thus used as dietary management of this disease (8).

The fiber in the sweet potato is also hypothesized to be beneficial for diabetes management. The sweet potato is a high fiber food, which has been shown to lower the blood sugar levels of individuals suffering from type I diabetics (9). 10-15% of the fiber in a sweet potato consists of soluble fibers such as pectin, which are effective in reducing food consumption and spikes in blood sugar (10).

Approximately 77% of the fibers in sweet potatoes are insoluble, and the have their own role to play in the fight against diabetes. Insoluble fibers are essential in promoting insulin sensitivity, which then helps in regulating the amount of sugar in the blood (11, 12).

Furthermore, sweet potatoes are an important source of magnesium, which has also been shown to minimize the risk of individuals developing type II diabetes (12).

Bottom Line: Sweet potatoes contain essential fibers and magnesium that are critical in the prevention and management of diabetes. The vegetables also have a moderately low glycemic index that also aids in the regulation of blood glucose levels.

3. Sweet potatoes can help manage stress levels

Sweet potatoes contain a significant amount of magnesium, which is an essential mineral for normal body functioning (13) . One of the most important benefits of magnesium is that it helps reduce stress and anxiety (14). Studies have shown that an increase in magnesium deficiency in modern diets has resulted in a significant increase in the cases of depression reported across the world (15, 16, 17). For instance, some controlled studies have indicated that magnesium deficiency increases depression in women experiencing premenstrual symptoms (16, 17).

Magnesium deficiency and depression are linked because they both feature cell-mediated immune responses and bodywide inflammation. Studies done on animal models have shown that an increase in magnesium intake protects the brain from anxiety and/or depression after a traumatic injury (14). Furthermore, studies on animal models have shown that a decrease in magnesium will result in an increase in anxiety-related behaviors as well as depression in mice (18).

In addition, magnesium has been found to reduce insomnia in older individuals (19). Insomnia is a trigger for stress, depression, and anxiety, which is unfortunate as more than 50% of elderly people suffer from some form of lack of sleep.

Bottom Line: Sweet potatoes are an important source of magnesium, whose deficiency has been reported to be linked with a higher risk of depression, stress and anxiety. Thus, sweet potatoes can replenish the body’s magnesium levels and help alleviate the symptoms of depression and anxiety-related behaviors in individuals.

4. Sweet potatoes contain anti-inflammatory activity

Sweet potatoes contain a significant amount of vitamins, most of which have powerful anti-inflammatory properties. Studies carried out on the purple sweet potato have conclusively shown that the extracts from the vegetable variant had the capability of inhibiting the production of active inflammatory components in the body (21).

Furthermore, sweet potatoes have a high concentration of choline, which is a very versatile nutrient. One of the main benefits of choline is that it reduces inflammatory responses in the body resulting in less inflammation (22). Studies on animal models have shown that choline is effective in therapeutically restraining incidences of systemic inflammation in the body (23).

Other studies have indicated that extracts from the purple sweet potato contained anthocyanins, which proved essential in reducing and preventing inflammation in colon cancer cells as well the reduction of cell proliferation in specific cancer cells (24).

Bottom Line: The presence of anthocyanins and choline in sweet potatoes make the vegetables an essential dietary source in the prevention and reduction of chronic inflammation in the body.

5. Sweet potatoes can help protect/prevent/manage cancer

Studies have also shown that the purple-fleshed sweet potato is especially effective in the fight against cancer (21). This variation of the sweet potato has elements that are able to inhibit growth of specific cancers that include breast cancer, gastric cancer, and colon cancer by inducing the cell death of these cancer cells. The vegetable’s high anthocyanin content is believed to be the reason behind the sweet potato’s anti-cancer activity when it comes to gastric and breast cancers (20).

Other studies have conclusively shown that extracts from different parts of the sweet potato can also induce cell death in prostate cancer cells, ensuring that the cancer does not grow and spread to other parts of the prostate (20). Scientists have concluded that the anti-cancer activity of sweet potatoes when it comes to controlling prostate cancer is due to their high polyphenol content.

The presence of carotenoids such as beta-carotene in sweet potatoes has also been reported as having a significant effect on reducing the risk of men becoming afflicted with prostate cancer (25).

Beta-carotene has also been found to be effective in preventing and reducing the risks of individuals developing colorectal cancer (26, 27).

Bottom line: Sweet potatoes contain beta-carotene, a carotenoid, which is essential in protecting men from developing prostate cancer. In addition, extracts from different parts of sweet potatoes have been shown to accelerate the death of breast, gastric, colorectal, and prostate cancers, limiting the growth and spread of these cancers.

6. Sweet potatoes can help guard against ulcers

An ulcer occurs when an inflamed tissue is shed from the mucous membrane or from the skin, and it can be quite painful. Studies on animal models have shown that the methanol extract from the root of a sweet potato can protect the gastrointestinal tissues from aspirin-induced ulcers (28). The results of these studies have proved that the sweet potatoes can be used in the treatment and management of peptic ulcers.

Another study showed that the flour in the roots of the sweet potatoes helped in the prevention of ethanol-related ulceration in the stomach in animal models (29). The flour from the vegetable is reported to suppress gastric ulceration b reducing swelling in the surrounding tissues, and protecting the gastric wrinkles.

In addition, extracts from the vegetable have been shown to have free radical scavengers, which are important in the healing of wounds inside the body.

Bottom Line: Studies on the extracts from sweet potatoes have shown that the vegetable has chemicals that can help heal wounds and ulcers in the stomach. Thus, dietary consumption of sweet potatoes can be an effective treatment plan against major types of ulcers including ethanol and aspirin-induced ulcers.

7. Sweet potatoes can help in minimizing the risk of cardiovascular diseases

Oxidation in the body results in complications such as atherosclerosis, which in turn can lead to the development of a number of cardiovascular diseases. Leaf extracts from sweet potatoes were tested and scientists found that the high levels of polyphenols in the leaf extracts were able to suppress oxidation in humans, decreasing the chances of development of cardiovascular disease (30)

Scientists believe that the leaves of the vegetable have considerable antioxidant properties because of their relatively high levels of radical scavenging activity, as well as a high amount of polyphenol compounds. The scavenging activity and the high levels of polyphenols contribute to its antioxidant properties and help in minimizing the risk of one developing a cardiovascular disease.

Other scientific studies have shown that the high levels of anthocyanin in the purple-fleshed sweet potato contributed to the vegetable’s ability to reduce the chances of coronary disease (31).

In addition, sweet potatoes contain soluble dietary fibers, which have been strongly linked to reduced risk of cardiovascular diseases (32).

Bottom Line: The fibers, anthocyanin, polyphenols, and high radical scavenging activity contained in sweet potatoes are all important in the fight against cardiovascular diseases.

8. Sweet potatoes contain antimicrobial properties

Despite the fact that studies on the antimicrobial properties of sweet potatoes are limited, a number of scientific reports have concluded that the sweet potato does have some level of antimicrobial activity (20). Some studies have found that the ethanol and acetone extracts from sweet potato leaves possess antimicrobial properties against bacteria that cause pneumonia, and typhoid (33).

The fiber in sweet potatoes has also been documented to inhibit the growth of foodborne bacteria.

Other studies have found that sweet potato leaf powder, and its water, ethanol, and peptone extracts possess antimicrobial activity against Salmonella typhi, E.coli, and Klebsiella pneumoniae (34).

Bottom line: Sweet potatoes and their extracts possess antimicrobial activities, which can be used in the prevention and treatment of a variety of bacterial pathogens and infections.

9. Sweet potatoes can help improve hair and skin

As mentioned above, sweet potatoes are rich in vitamin A (1, 4). The vegetables are also rich in Vitamin C (35) and Vitamin E (36).

Studies have shown that dietary consumption or supplementation of Vitamin E has the potential of significantly increasing hair numbers in individuals who are suffering from hair loss (37). This is because Vitamin E contains antioxidant properties that help reduce oxidative stress, a major cause of alopecia.

Vitamin C has been known to be an effective dermatological treatment that can be used in the treatment of photoaging and hyperpigmentation (38). Vitamin C is also effective at neutralizing the oxidative stress caused by exposure to UV light. In addition, the combination of Vitamin C and E can significantly reduce the risk of skin cancer in individuals. Vitamin C is also essential in the synthesis of collagen, which is the main structural protein of the skin. A number of studies have also shown that Vitamin C contains anti-inflammatory properties. This means that the vitamin can help manage skin diseases such as acne, as well as promoting healing of wounds on the skin.

Vitamin A has been proven to be effective in the treatment and management of sun-damaged skin (39). In addition, the studies have shown that the vitamin is also effective in the treatment of skin cancer along with chemotherapy, and other treatment solutions (40).

Other studies have shown that Vitamin A is an effective stimulant of collagen, making it useful in decreasing the rate of natural cell aging as well as inhibiting photoaging of our skin (41).

Bottom Line: Sweet potatoes contain high levels of Vitamin A, C, and E, all of which are useful in the promotion of proper skin and hair health. These vitamins are useful in repairing skin that is damaged due to exposure to UV light. The vitamins also slow down the cell aging process in the skin helping you retain a youthful look for longer. In addition, vitamin E is especially useful in the prevention and treatment of alopecia, and maintaining good hair health.

10. Sweet potatoes are good for digestion

Sweet potatoes contain large amounts of fibers, which have long been known for improving the health of the gut as well as digestion (32). Many laxatives in use today are made from fibers, meaning that consumption of sweet potatoes can increase your intake of fibers needed to promote proper digestion. The high fiber content of the sweet potatoes can also aid in preventing constipation in both children and adults.

Bottom line: Sweet potatoes contain significantly high amounts of fibers, which are essential in promoting a well-functioning digestive tract, as well as preventing constipation.

11. Sweet potatoes can help in regulating blood pressure

Sweet potatoes can help in controlling blood pressure because they are rich in both magnesium and potassium. Studies have shown that a higher intake of potassium results in a decrease in blood pressure (42), which then significantly reduces the chance of an individual developing a stroke or a coronary problem.

Magnesium is also considered an effective dietary component in the prevention of hypertension, as well as its reduction in both pregnant and non-pregnant patients (43). In addition, other studies have found that magnesium deficiency in the body increases the risk factors for the development of hypertension (44).

Bottom Line: Sweet potatoes contain considerable amounts of both magnesium and potassium, both of which are essential in the fight against hypertension. They also help regulate the blood pressure, which reduces the chances of individuals suffering from cardiovascular diseases.

12. Sweet potatoes can boost fertility

The high doses of Vitamin A in sweet potatoes makes the vegetable ideal for consumption by women of childbearing age to enhance their fertility. Studies on animal models have shown that Vitamin A plays an integral role in improving reproductive performance (45). Research has also shown that a deficiency in Vitamin A can lead to secondary infertility in women of childbearing age (46).

Sweet potatoes also contain a healthy dose of iron (47), which is a crucial mineral in promoting fertility in women of childbearing age. Reports indicate that anaemia, or iron deficiency, is a cause of infertility among women (48). These reports have shown that treating the iron deficiency by increasing dietary intake of iron usually results in women being able to conceive a few months to a year after the treatment. Other studies have found that an increase in dietary iron intake reduces the risk of ovulatory infertility (49).

Bottom Line: Iron is essential in the promotion of fertility amongst women. An important source of dietary iron is sweet potatoes. Studies have shown that an increase in dietary intake of iron from food sources such as sweet potatoes can help reverse secondary fertility, as well as reduce the chances of women ending up suffering from ovulatory infertility.

In addition, sweet potatoes contain high doses of vitamin A, which is essential in improving reproductive performance in women of childbearing age.

13. Sweet potatoes are important for good vision

Sweet potatoes contain a lot of vitamin A, and most of us know that vitamin A is good for our vision, but we may not know in exactly which way the vitamin improves our vision. Studies have shown that the vitamin is essential in the formation of the pigments responsible for light absorption (50). In addition, vitamin A is also essential in maintaining the proper structure of the retina. A deficiency of vitamin A can result in poor vision, and in some instances blindness. Deficiency in the vitamin can also lead to night blindness (51, 52).

Furthermore, other eye diseases including the dryness of the cornea, the ulceration of the cornea, and conjunctiva, have also been linked to a deficiency in vitamin A (52).

Sweet potatoes are also a significant source of both Vitamin C and E. A study carried out in India showed that there was a significant relationship between Vitamin C deficiency and the development of cataracts (53). Other studies have found that both vitamin C and E could be effective in the fight against oxidative stress, which most often leads to eye cataracts (54, 55).

Bottom Line: Sweet potatoes contain high amounts of vitamin A, C, and E, all of which are integral in promoting good vision. Deficiency of vitamin A results in night blindness, total blindness, as well as malformation of the retina. Deficiency in vitamin C is mostly associated with the development of cataracts.

14. Sweet potatoes can help in weight management

Sweet potatoes contain soluble and fermentable fiber that increase satiety and offers the body a natural, self-sustaining mechanism for body weight regulation (56). Studies have shown that one of the major soluble dietary fibers in sweet potatoes, pectin, is effective at reducing food intake , reducing weight gain, and also increasing the activity of satiety hormones in the body.

Scientific studies have also shown that a higher intake of fibers is strongly correlated to reduced body weight (32). An increase in consumption of sweet potatoes will result in an increase in fiber intake, which will in turn, lead to a lower body weight.

Bottom line: The fiber in sweet potatoes can help in maintaining satiety, as well as reducing the overall weight of an individual. The more full you feel throughout the day, the less you will snack, which will help you manage your weight effectively.

15. Sweet potatoes are also memory-enhancing foods

Studies have shown that the anthocyanin contained in the purple sweet potato possess memory enhancing properties (57). The underlying belief here is that the antioxidant properties of the anthocyanins are what make sweet potatoes memory enhancing agents.

Bottom Line: Consuming sweet potatoes regularly can help enhance your memory.

This article was republished here with permission by Jen Reviews. For five tasty and healthy sweet potato recipes, click here!

Broadus IGA – Recipe: Sage and Garlic Roast Chicken with Sweet Potatoes

Broadus IGA Recipes

https://broadus.iga.com/Recipes/Detail/8124/Sage_and_Garlic_Roast_Chicken_with_Sweet_Potatoes

Diabetic Friendly, Heart Healthy, Less Sodium, Fiber Rich

Yield: 4 servings

Preparation Time: 20 min; Cook: 1 hour

Ingredients

Nutrition Facts

Yield: 4 servings

Approximate Nutrient Content per serving:

Calories:	413
Calories From Fat:	117
Total Fat:	13. 4g
Saturated Fat:	3.3g
Cholesterol:	103mg
Sodium:	98mg
Total Carbohydrates:	33.2g
Dietary Fiber:	5.3g
Sugars:	0.6g
Protein:	38.5g

Please Note: Nutritional values listed may vary from final results depending on actual
measurements, products and brands used to prepare the recipe.

Directions:

Preheat oven to 400 degrees F. Peel and chop sweet potatoes into 1-inch size pieces. Spread in an even layer on baking sheet. Season lightly with salt and pepper. Lay chicken on top of the sweet potatoes. Rub olive oil over chicken and under skin. The rub chicken with herbs, garlic, and lemon zest. Season chicken with salt and pepper to taste. Place lemon slices underneath the skin.

Roast the chicken in the oven for 45-50 minutes, stirring sweet potatoes halfway through. Let chicken rest 5 minutes before cutting or serving. Drizzle chicken with pan juices before serving.

Photo and food styling by Webstop

Please note that some ingredients and brands may not be available in every store.

Broadus IGA Recipes

https://broadus.iga.com/Recipes/Detail/8124/

How to cook potatoes for diabetics

How to cook and eat potatoes for diabetes

Diabetes mellitus is a serious ailment in which the use or exclusion from the diet of many foods is very important and has a significant impact on the health and life of the patient. Proper nutrition, as well as the complete elimination of certain foods from the daily diet – these are the basic requirements for maintaining health in diabetics.Particularly important in this matter is the point about familiar and everyday food products, such as potatoes.

This vegetable is a favorite product for many people, but it is difficult to call it very useful. Even more acute is the question of whether it is possible to eat potatoes and dishes from it for patients with diabetes mellitus? Eating or not eating potatoes with a given disease – this question can be answered only when all the nuances and degree of the disease are taken into account, and all the options for cooking a vegetable so beloved by many are considered.

The main question is: to eat or not to eat?

You can immediately please those people who cannot imagine their life without potatoes in their diet – diabetics can eat them, but right there it is worth making a reservation: everything should be in moderation and in compliance with all cooking rules.

Conditions that are very important to consider when using this root vegetable for diabetes mellitus:

• potatoes are very rich in sugars, which is the main danger for a diabetic, therefore it is very important to take into account weight, up to the gram.The daily diet should not contain a large amount of it: the total weight should not exceed 200 grams.
• It is necessary to choose the least “starchy” varieties of this vegetable: starch negatively affects the health of a person with diabetes.
• Reducing the amount of natural starch in potatoes is a must before cooking.
• Early harvest potatoes will be healthier than old ones.
• It is better to choose smaller, lighter tubers.

In what form can potatoes be eaten?

How the potatoes will be cooked is perhaps the most important and fundamental question.The permissible limits of daily consumption and the weight of the portion depend on the form in which the root vegetable will be consumed.

Let’s consider different methods of cooking potatoes:

• boiled. It is the most preferred cooking option for all types of diabetes mellitus, since in this case, during long cooking and preliminary soaking, a significant part of the starch is lost. Boiling also eliminates the extra calories added by frying, while retaining many of the trace minerals in potatoes.This is the safest and most recommended cooking option, and a daily portion of boiled potatoes can be 2 times larger than with other cooking options.
• Braised. Stewed potatoes are also the least dangerous for diabetics, but the disadvantage of this option is that after stewing for a long time (several hours), all useful substances are lost, especially in young tubers. Of course, you can stew this vegetable with diabetes, but you should not count on the benefits of this product.
• Baked. This option is also quite acceptable, but when baked, there are a little more calories left in the potatoes than when boiled. The number of calories does not differ very much, so you can simply reduce the portion. A positive point in this cooking option is that the recipe can be varied by baking with vegetables, lean poultry and other permitted products.
• Puree. It is possible to cook mashed potatoes from boiled potatoes with diabetes only in water, since cooking with butter and milk significantly increases the calorie content of the dish and the amount of sugars.The puree version with water is not as tasty as with milk, but nevertheless, it is quite suitable for a diabetic. Puree on water can be varied with vegetables, salads or baked potato pancakes from it.
• In the “uniform”. The simplest and most useful dish is potatoes boiled in their skins. If young potatoes are prepared, then you can expect that vitamins and minerals are almost completely preserved in the tubers. If you rinse the vegetable thoroughly beforehand and rub it lightly with a brush, then you can use it directly with the peel.
• Fried. In this form of preparation, a portion of potatoes for a person suffering from diabetes mellitus will be much less than a portion in boiled form. For those who cannot completely give up fried potatoes, you should choose high-quality vegetable oil for cooking, and in no case should you use butter or animal fat for these purposes.
• Fries. A favorite delicacy of many, from which it is very, very difficult to refuse – deep-fried potatoes.This is a very unhealthy option, so you can’t use it every day. You can indulge in this dish in very small portions, no more than once a week. Only in this case, the harm from French fries with diabetes will be minimal.

Recipes for delicious and allowed potato dishes for diabetes mellitus

Below are the recipes that are most preferred for patients with diabetes mellitus. They take into account the need to reduce sugars and starch, and also minimize the amount of vegetable oil.

Baked potatoes with bell pepper

For this dish you need:

• 1 large yellow or green pepper;
• 4-5 small tubers of young potatoes;
• 1 spoonful of vegetable oil;
• dry herbs, salt.

First, wash the potatoes thoroughly, rub the skin with a soft brush or sponge, leave in water for a couple of hours, wash fresh pepper. After soaking, cut the tubers into large slices and let them dry completely.The pepper is cut into large, wide strips or cubes. After the tubers are dry, you need to stir the oil with salt and dry herbs. Put the vegetables on a baking sheet with foil. Next, you need to apply a thin layer of a mixture of herbs and oil to them; the most convenient option would be to use a pastry brush.

It is necessary to bake the dish in the oven for about an hour, at a temperature of 180 degrees.

Mashed potato pancakes

For this recipe, you can use leftover mashed potatoes in water or make it specifically for pancakes.For preparation you need:

• mashed potatoes – 230 g;
• 1 chicken egg white;
• sol.

Mix puree with protein and salt, beat with a mixer. Form small pancakes from the resulting mixture, they can be rolled in bread crumbs. The pancakes do not need to be fried in oil in a pan; they can be baked in the oven with just a little grease on the baking sheet.

It takes 35-40 minutes to bake the pancakes, there is no need to turn over to the other side.

Potato casserole

It is made from fresh, good quality potatoes. For the recipe you need:

• fresh tubers – 7-8 pieces;
• ground skinless chicken breast – 1 pc .;
• ground pepper;
• water.

In this case, it is necessary to cut the tubers into small circles of small thickness, place them in water for 1-2 hours. During this time, you can make a meat preparation – to clean the fresh chilled chicken breast from skin and fat, rinse in plenty of water and pass through a meat grinder.Add salt and spices to the minced meat.

After the tubers stand in the water, they must be put on a baking sheet with high sides in a small layer, then put the minced meat, and on top another layer of potato slices. Pour a small amount of water into the bottom of the baking sheet so that the dish looks like it is stewed and does not burn.

How to choose the right tubers for cooking healthy meals?

Not only the taste of the resulting dish depends on the quality of the initial products, but also its benefits.And in proper nutrition for diabetes, the benefits and safety of food is one of the most important principles of health.

In order to choose the right potato tubers, you need to pay attention to the following rules:

• potatoes must be bought in a trusted place, where at any time the seller can provide all the relevant documents on the quality and safety of the product, as well as the results of bacterial research.
• It is not worth buying soft tubers, which means that they were not stored correctly and have already begun to deteriorate.
• A good potato should not give off a putrid smell, even if it is very beautiful to look at.
• In no case should there be bright spots on the tubers: green, black, blue, purple. All this speaks of the inadequate quality of the product.
• The root crop must have an even color and uniform texture.
• You should not buy potatoes with mold, even if they are in very small quantities and on only a few tubers.
• Local potatoes are the preferred option during the harvest season to ensure maximum freshness.

Diabetes mellitus potatoes are only acceptable if the dish is prepared correctly, with a minimum calorie content and reduced starch content, and the tubers were of good quality and fresh. Subject to the portion characteristics, dishes made from this vegetable will not have a negative effect on health.

Safety, Risks, Diet & Tips

Although potatoes are a starchy vegetable, a person with diabetes can consume them as part of a healthy diet.People with diabetes need to know how much carbohydrate they consume at each meal.

When a person eats something, his body converts the carbohydrates and sugars in the food into a simple sugar called glucose.

Glucose enters the bloodstream and raises blood sugar levels. A non-diabetic person will efficiently make and use insulin. Insulin is a hormone that allows glucose to enter cells and use them for energy.This means that glucose leaves the bloodstream.

However, people with diabetes cannot make or use insulin efficiently. This means that glucose cannot enter the cells and remains in the blood, which increases blood sugar levels. For this reason, it is very important that people with diabetes monitor their carbohydrate intake.

Potatoes are a starchy vegetable. They contain carbohydrates that raise blood sugar levels.

In this article, we will investigate whether people with diabetes can eat potatoes.We’ll also take a look at which types of potatoes are best for blood sugar, how and how to cook them, and general dietary tips for people with diabetes.

The American Diabetes Association (ADA) recommends eating starchy vegetables such as potatoes as part of a healthy diet. Starch is a complex carbohydrate that the body takes longer to break down than simple sugar.

It is a common misconception that people with diabetes should avoid potatoes and other starchy foods because they tend to have a high glycemic index (GI).

GI is a useful system for ranking foods according to their ability to raise blood sugar. High GI foods raise blood sugar levels faster than low GI foods.

According to the ADA:

• Low GI foods have a GI of 55 or less
• Medium GI foods have a GI of 56 to 69
• High GI foods have a GI of 70 or more

Eating low or medium GI foods can help a person control blood sugar levels.While some potato varieties do have a high GI, other factors can counterbalance it.

However, GI is not the only indicator of the effect of food on blood sugar. The glycemic load (GL) measures how much glucose will enter the bloodstream. While people with diabetes should be mindful of high-GI foods, adjusting portion size and cooking methods can help reduce their impact on blood sugar.

When choosing high GI foods, ADA recommends combining low GI foods with them to balance the meal.They also state that serving size is the key to consuming starchy foods as part of a healthy meal plan.

Another important point is the cooking method. Deep-fried or shallow-fried potatoes with the addition of certain oils and fats, such as animal fats, can increase their saturated and trans fat content. It can increase the risk of heart disease, especially in people with diabetes who already have an increased risk of heart disease.

Fats also contain calories. People who are regulating their body weight to reduce the effects of type 2 diabetes may want to cook potatoes to reduce their fat and calorie intake. To lose weight, people must burn more calories than they consume.

Potatoes are best boiled or steamed. Both boiled and steamed potatoes are rich in vitamins, minerals and fiber, but very low in fat, sugar and salt.

People with diabetes should be mindful of the portions of potatoes they eat.

Potatoes are best eaten with a balanced and healthy meal. Eating potatoes along with low-GI foods that contain fiber, lean protein, and healthy fats can help balance the nutritional value of a meal.

Eating foods high in fiber can help lower blood sugar and increase feelings of fullness after eating.Low GI foods can include other non-starchy vegetables as well.

People with diabetes should avoid heavy supplements that add calories.

Sweet potatoes are one of the best potatoes for people with diabetes because they have a low GI and contain more fiber than white potatoes. Sweet potatoes are also a good source of calcium and vitamin A.

Karisma potatoes, a type of white potato, are another low GI option.Reddish brown potatoes have a high GI, so people should limit the amount they eat.

The methods of preparation and preparation that a person uses can affect both the GI and the nutritional value of potatoes.

For example, whole potatoes have a lower GI than mashed potatoes or diced potatoes.

It is also helpful to allow the potatoes to cool slightly before eating. Cooking potatoes makes the starch more digestible, which increases the GI.After cooling, the potatoes become less digestible again, which can reduce the GI.

The healthiest way to cook potatoes is to boil, steam or microwave without adding any other ingredients. When potatoes are cooked in this way, they will have very little sugar, salt and fat.

Preserving the skin of the potato can provide additional fiber. Up to 50 percent of the phenolic compounds of potatoes are found in the peel and attached pulp.

Phenolic compounds have antioxidant properties that may have health benefits.

Some potato dishes are more suitable for people with diabetes.

For example, potato salad might be a good option because the potatoes are small or diced rather than chopped or rubbed. However, make sure toppings such as mayonnaise should be low-fat and no added sugar.

People can try this potato salad recipe that uses low fat mayonnaise and light sour cream to reduce the fat content.

Any recipes that use mashed potatoes or shredded potatoes, such as potato pasta, are less suitable for people with diabetes. Processing potatoes in this way increases their GI and the potential effect it can have on a person’s blood sugar.

It is also best to avoid fried potatoes, as frying increases their calories and fat content.

Meal planning is a valuable tool for people with diabetes as it helps them optimize meal times and portion sizes for each meal.A doctor, dietitian, or diabetes educator can provide nutritional advice and help with meal planning.

People with diabetes should eat more non-starchy vegetables and fill half their plate with nutrient-rich vegetables, such as:

• broccoli
• carrots
• cauliflower
• peppers
• spinach and other leafy greens
• tomatoes 5

9000 and lean protein foods should make up a quarter of a plate.Remove excess fat from cuts of meat to reduce their saturated fat content.

ADA Create Your Plate is a free online tool. It can help people with diabetes plan for balanced meals with suitable serving sizes.

Carbohydrate counting can also be a useful treatment for diabetes. Calculating the total carbohydrate content of foods and meals will show how a particular food can affect a person’s blood sugar.

The doctor or dietitian caring for a patient with diabetes will recommend an individual daily amount of carbohydrates.

Find out what foods people with diabetes should avoid.

Potatoes are a starchy vegetable, which means they are rich in carbohydrates and can raise blood sugar levels. Eating too much potatoes can cause problems with blood sugar control in people with diabetes.

However, potatoes are a good source of vitamins, minerals and fiber, and people with diabetes can consume them as part of a healthy diet.

Eating non-starchy foods along with moderate servings of whole potatoes can balance their GI.Boiling potatoes by boiling or steaming without adding ingredients also ensures they are low in fat, salt and sugar.

Q:

Can I have a filling with potatoes?

A:

While common potato fillings such as bacon, butter, sour cream and cheese do not directly affect blood sugar levels, they can negatively affect heart health.

People with diabetes should limit their intake of these foods if they are trying to lower blood sugar and calories.According to the American Heart Association, these fillings are high in saturated fat, which should be no more than 5-6% of your total calories.

Instead, choose toppings such as plain Greek yogurt, salsa, or fat-free versions of sour cream to add flavor to the potatoes and reduce calories and saturated fat.

Answers reflect the opinions of our medical experts. All content is for informational purposes only and should not be construed as medical advice..

Your guide to perfect sweet potatoes

If you love whole, sliced ​​or mashed potatoes, learn how to make delicious sweet potatoes in the oven, microwave, etc. And learn how to buy and store sweet potatoes, and about its health benefits.

Lisa Kingsley

October 25, 2018

Although they are called “potatoes,” sweet potatoes do not belong to the potato family at all, but are a type of morning glory, a tropical vine whose tuberous roots can be white, yellow, orange, red, purple, or brown.

Sweet potatoes are one of the most nutrient-dense vegetables in the world. They can be fried, fried, boiled, steamed, mashed, baked whole or in a casserole. The natural sweetness of sweet potatoes can be enhanced with ingredients such as molasses, maple syrup, honey, coconut milk, orange juice and zest, or sweet spices such as cinnamon, cloves, and nutmeg, or it can be supplemented with earthy, aromatic and tangy spices such as cumin, coriander, fennel, and chili powder.

Learn how to cook them for amazing results every time:

How to cook sweet potatoes

Rub sweet potatoes with a vegetable brush under cool running water before cooking. Clean with a vegetable peeler if desired.

How to bake sweet potatoes

1. Pierce the sweet potatoes in several places with a fork.
2. Place in a baking dish and bake in 425 ° F oven until tender to center, about 1 hour.Cool for 5 minutes.
3. Using a sharp knife, make a transverse cut in the middle of the potato. Push inward and upward at each end to open. Season lightly with salt, pepper and 1/2 teaspoon butter.

How to Purée Sweet Potatoes

1. Cut the peeled sweet potatoes into cubes.
2. Bring a saucepan of water to a boil. Add sweet potatoes. Cover and cook for 25-30 minutes until tender.
3. Add oil, salt and pepper.Mash with a potato grinder.

How to microwave sweet potatoes

1. Pierce the sweet potatoes in several places with a fork.
2. Microwave on high power until tender, to center, 12-15 minutes. Cool for 5 minutes.
3. Using a sharp knife, make a transverse cut in the middle of the potato. Push inward and upward at each end to open. Season lightly with salt and pepper and top with plain yogurt if desired.

How to fry sweet potato wedges

1. Cut a large sweet potato into wedges. Toss with a little olive oil, salt and pepper.
2. Place the wedges on a rimmed baking sheet. Bake at 450 ° F until browned and tender, turning once, about 20 minutes total.

How to Cook Sweet Potatoes on the Stovetop

1. Cut or dice large sweet potatoes.
2. Heat oil in a large skillet over medium to high heat.Add the sweet potatoes and cook, stirring occasionally, for 5-7 minutes, until browning begins.
3. Season with salt and pepper.

How to Spiral Sweet Potatoes

1. Using a spiral or julienne peeler, slice the sweet potatoes lengthwise into long, thin strands.
2. Fry the sweet potatoes in boiling water, stirring gently once or twice, until tender, but not completely soft, 1 ½ to 3 minutes. Or, heat oil in a large skillet over medium to high heat.Add the sweet potatoes and cook, stirring occasionally, for about 5 minutes, until the potatoes are tender.

How to Buy Sweet Potatoes

Sweet potatoes are available all year round, but they are of the best quality in the fall and early winter. Choose sweet potatoes that are smooth, firm, without soft spots, cracks or bruises.

There is a lot of confusion about the difference between sweet potatoes and yams, but the truth is actually pretty clear. They are not even related.True sweet potato is a tropical starchy vegetable that is rarely found here, and if it is, it was most likely brought from the Caribbean.

The two types of sweet potatoes most commonly found on the market are the yellow flesh with thin light brown skin and the orange flesh with dark pink-orange skin.

Orange-fleshed potatoes are generally denser, sweeter, and more moist than yellow-fleshed potatoes, which are drier, softer in flavor, and slightly more stringy.

How to store sweet potatoes

Store whole unpackaged sweet potatoes, not wrapped in plastic bags, in a cool (50 ° F to 60 ° F), dry, well-circulated place for up to 1 month. Do not refrigerate; they dry out and take on an unpleasant odor from extreme cold.

Sweet potato nutritional note

1 medium-baked sweet potato (skins containing about 100 calories, no fat, 24 grams of carbohydrates, 7 grams of sugar, 4 grams of fiber, 2 grams of protein, 41 milligrams of sodium, and 542 milligrams of potassium.

In addition, these legs help fight fatigue. Packed with slow-digesting complex carbohydrates to maintain energy, each medium sweet potato also offers four times the daily vitamin A to help create the hemoglobin needed to deliver invigorating oxygen to cells throughout the body.

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Does the potato diet work? Find out the truth behind this hacker hacker

What is the Potato Diet? Does the potato diet work? This is great? In this complete guide to the potato diet, we’ll take a look at what this diet is, why it has become so prominent lately, and what results to expect from the potato diet.We’ll also discuss whether the potato diet is good for you, whether you should stick to it, and how to make sure it runs smoothly if you do decide to go on a potato diet. Finally, we will provide you with some potato craft recipes.

What is the Potato Diet?

There are several types of potato diets, but they all involve eating boiled potatoes and very little else over a period of time. So the “potato diet” (or “potato recipe”) is basically what it looks like – the potato diet!

However, not everyone follows the potato diet the same way.Because of all the variations that exist, there are two main questions you need to ask about any particular potato diet: how long have you been on the potato diet, and what exactly you can eat on a potato diet.

How long does the potato diet last?

The potato diet can be followed for any length of time, but in general there are two “camps” for the potato diet: the short-term potato diet (or “potato recipe”) and the long-term potato diet.

• Short Term Potato Diet / Potato Meal: For short term weight loss of a few pounds, many people use the Potato Meal and only eat potatoes for a short amount of time. This is usually 2-3 days, , but some take up to a week. The idea behind the potato hack is that by doing one of them from time to time, you can maintain a certain weight without a long, over-restrictive diet. The Potato Hacker was first suggested by Tim Steele (leading link), who claims to have founded the potato hacker method on the 1849 diet for “indigestion sufferers.”

• Long Term Potato Diet: For significant weight loss over a long period of time, some people will eat the potato diet for several months at a time. This is what the famous Australian potato diet lover Andrew Taylor did – he only ate potatoes and a few condiments for a whole year.

Potato says: “Look me in the eyes …”

What can you eat with a potato diet?

Unfortunately, potato chips, French fries, mashed potatoes with a lot of cream and butter, and other potato products that are high in fat and salt are not allowed on any potato diet.Beyond that, there is a surprising amount of variation in potato diet plans. This variant tends to ha

.

How to make sweet potatoes

They look like potatoes with an orange tint, but taste like a dessert because of their natural sweetness. While most people think that sweet potatoes are nothing more than a healthy and interesting substitute for potatoes, they actually offer many health benefits – from minimizing the risk of obesity ¹ to inhibiting cancer cell growth, etc.D. is small. ² Learning how to cook your sweet potato properly can maximize its flavor and preserve the valuable nutrients it contains.

But first, what are sweet potatoes?

Sweet potato (Ipomoea batatas) belongs to the Convolvulaceae plant family, which includes other flowering plants such as water spinach, morning glory and aromatic herbs. It is native to tropical America, from the Caribbean to the southeastern United States, and has been cultivated there for at least 5,000 years. ³ Relics of sweet potatoes have even been found in Peruvian caves in South America. These relics are believed to be 10,000 years old, making them some of the oldest vegetables known to mankind. ⁴

There are about 400 varieties of sweet potatoes, which vary in skin and flesh color. Their shades can range from cream, yellow and orange to pink or purple. The benefits of sweet potatoes come from an impressive array of nutrients, including potassium, protein, vitamins C and A, sodium, calcium, phosphorus, and magnesium. ⁵ In the United States, more than half of commercially grown sweet potatoes are from the southern states, especially North Carolina. ⁶

Sweet potato vs. sweet potato

Many people often confuse sweet potatoes with sweet potatoes, which are starchy root vegetables that actually belong to the Dioscoreaceae family ⁷ and come from Africa and Asia. ⁸ According to The Kitchn, yams are drier and starchier than sweet potatoes, with a bark-like skin that is black or brown.After peeling, the skin is white, purple or reddish in color. ⁹

Real yam is not really common in the US S. but what is confusing is that US grocery stores label “soft” sweet potatoes as “yams” while “hard The sweet potato retains its name. ¹⁰ Therefore, when you go shopping, make sure that you are buying a real sweet potato.

How much to cook sweet potatoes

The time it takes to cook sweet potatoes depends on the method you choose.Sweet potatoes contain beta-carotene, one of the nutrients that make them healthy. The best way to increase the bioavailability of beta-carotene is to steam or bake sweet potatoes to make the nutrients more available to your body. ¹¹

The Kitchn notes that baking sweet potatoes can take up to an hour at 375 degrees Fahrenheit or higher. ¹² Cooking sweet potatoes is not recommended as it can destroy many of the beneficial compounds in these foods.If you want to quickly cook your sweet potatoes, it is best to steam them. According to Bon Appetit, steaming makes the potato pulp “pudding-like and fluffy.” This method is best for small potatoes. Done correctly, it will only take 20-30 minutes to cook. ¹³

How to Cook Sweet Potatoes in the Oven

As mentioned, sweet potatoes can take up to an hour to cook in the oven. Here is a simple baked sweet potato recipe courtesy of Delish: ¹⁴

Perfect Baked Sweet Potato Recipe

Ingredients

• 4 brushed sweet potatoes
• 4 tablespoons of grass-fed organic butter and ground salt

black pepper to taste

Procedure

1. Heat oven to 425 degrees F.
2. Place the sweet potatoes on a baking sheet and chop with a fork.
3. Bake until tender. This can take 45 to 50 minutes.
4. Let cook, then cut the tops with a knife. Put some butter on top.
5. Salt and pepper before serving.

How to Cook Sweet Potatoes on the Stove

Steaming is the best way to cook sweet potatoes on the stove, and if you’re in a hurry, here’s one tip: Cut the sweet potatoes into small pieces so they cook faster.Adapted from the George Matelian Foundation, ¹⁵ , this recipe is one of the quickest ways to make sweet potatoes – it only takes a few minutes!

7-minute “instant” sweet potato

Serving size: 2

Ingredients

• 2 medium sweet potatoes
• 3 tablespoons coconut oil
• 2 medium garlic cloves
• Sea salt and pepper to taste

Additional Ingredients:

• 1/2 chopped onion (can be cooked with sweet potatoes)
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon Ground Cloves

Procedure

1. Pour water into the bottom of the steamer at least 2 inches high.
2. Switch on the hob and wait for steam to build up. While waiting, press or chop the garlic into small pieces and let sit for at least five minutes.
3. Peel the sweet potatoes and cut into 1/2-inch cubes.
4. When the water boils, add the sweet potatoes to the steamer pan. Cover with a tight-fitting lid and let sit for a couple of minutes. When the potatoes are so soft that they can be easily squeezed with a fork, they are done.
5. Transfer to a bowl and, while still hot, stir in remaining ingredients.

Other Sweet Potato Recipes You Can Try

Sweet potatoes are a versatile ingredient and there are several ways to serve them. They can be the star of the dinner or just a supporting player. Sweet potatoes can even be served as a sweet dessert. Here are some recipes to make at home:

Loaded Southwest Stuffed Sweet Potato Recipe

Ingredients

• 2 medium sweet potatoes, dust free
• 1/2 cup diced bell peppers
• 2 / 3 cups black beans, washed and dried
• 1/8 teaspoon ground cumin
• 1/4 teaspoon chili powder
• 2 limes, juice
• Salsa
• 1/2 avocado, diced
• Cilantro for garnish ( optional)

Procedure

1. Heat oven to 400 degrees F.Pierce the potatoes with a fork. Place on a baking sheet and bake for 45-50 minutes, or until flesh is tender.
2. Combine pepper, cumin, black beans, chili powder and lime juice in a bowl. Set aside to let the scent develop.
3. Remove the sweet potatoes from the oven. Make cuts along each and spread apart to form a depression for the filling.
4. Spoon 2 tablespoons of salsa and beans mixture into each potato. Sprinkle with avocado and cilantro if desired.

(Recipe adapted from The Greatist ¹⁶ )

Healthy Sweet Potato Casserole Recipe

Serving Size: 12

Ingredients

• 3 lbs. to cook evenly)
• 1 1/2 cups raw pecan chunks, divided into slices
• 2 teaspoons ground cinnamon, divided into slices
• 1 teaspoon Himalayan salt, divided into slices
• 2 tablespoons coconut oil, divided into pieces
• 2/3 cup coconut milk
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground black pepper
• 1 large egg

Procedure

1. Heat oven to 400 degrees F.
2. Pierce the sweet potatoes several times with a fork or sharp knife. Bake in the oven until soft. This can take 45 minutes to an hour, depending on the size of the potatoes.
3. Let the potatoes cool for 10-15 minutes. After cooling, divide and scrape the pulp into a bowl. Remove the rind. Reduce oven temperature to 375 degrees F.
4. Mix filling: In a food processor or blender, grind 1 cup pecans into a dish. Add a teaspoon of cinnamon, a pinch of salt and 1 tablespoon of coconut oil and stir again until smooth.Add the remaining 1/2 cup pecans by hand. Set aside.
5. Place the sweet potato pulp and coconut milk in a food processor or blender and stir. Add the remaining tablespoon of coconut oil. If you don’t have a food processor, you can use mashed potatoes, although the texture will be less smooth.
6. Add remaining cinnamon, nutmeg, teaspoon salt and black pepper. Try it, and when you like it, add egg and stir again.
7. Place this mixture on a lightly oiled baking dish and sprinkle with pecans on top. Bake for 10 to 20 minutes, or until the sprinkles are lightly browned.

(recipe adapted from VeryWell Fit ¹⁷ )

Recipe for sweet potatoes baked with thyme

Serving size: 6 to 8

Ingredients

• 4 medium sweet potatoes, peeled and sliced 1 1/2 ” thick
• 1/3 cup fresh thyme leaves and 6 sprigs of thyme for garlic
• 1/3 cup fresh sprigs of thyme
• 3 tablespoons coconut oil
• 4 large, minced garlic cloves
• 1/2 teaspoon kosher salt
• 1/2 teaspoon red pepper flakes

Procedure

1. Heat oven to 450 degrees F.
2. In a large bowl, combine all ingredients and stir.
3. Arrange the slices in one layer on a 13 “x9” baking sheet or baking dish.
4. Place on the top rack of the oven and bake for about 40 minutes until soft and lightly browned.
5. Garnish with thyme sprigs. Serve warm or at room temperature.

(Recipe adapted from Epicurious ¹⁸ )

Sweet potatoes are a real health treat

Sweet potatoes are great for all ages, even babies who are just starting to eat solid foods.Try making avocado puree or boiled carrots and peas for homemade baby food. Despite their sweet taste, sweet potatoes are also beneficial for diabetics as they have a low glycemic index.

Another tip: Eat sweet potatoes with a little fat, such as grass-fed oil or coconut oil. Since beta-carotene sweet potatoes are fat-soluble, the added healthy fat helps the beta-carotene to be absorbed well into your body.

Frequently Asked Questions about Cooking Sweet Potatoes

Q: How do I cook sweet potatoes for my baby?

A: According to The Bump, sweet potatoes can be fed to babies around 6 months of age. ¹⁹ Steam and then rub with other vegetables such as carrots and peas, or fruits such as avocado.

Q: Yam sweet potatoes?

A: No, yams are not sweet potatoes.They come from different plant families. However, in US grocery stores, “soft” sweet potatoes are sometimes referred to as yams.

Q: Are sweet potatoes good for you?

A: Yes, yes. They contain potassium, protein, vitamins C and A, sodium, calcium, phosphorus and magnesium.

Q: How many carbohydrates are in sweet potatoes?

A: According to the USDA’s National Nutrient Database, a 100 gram serving of boiled sweet potatoes can contain 76 calories. ²⁰

+ Sources and References

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Batats or an ode to sweet potatoes

Sweet potatoes contain a lot of starch and sugar, which is why they are often called “sweet potatoes.” White sweet potato tastes like boiled sugar beet, pink sweet potato tastes like chestnut when raw, and when boiled or baked it tastes like pumpkin. Outwardly, the sweet potato looks like a potato, but the sweet potato is not a tuber like a potato, but the root of the Ipomoea genus, the bindweed family.If we compare sweet potatoes with potatoes, then it has more carbohydrates and calcium, that is, the calorie content of sweet potatoes is 1.5 times more, which means that to be satiated, it is enough to eat this vegetable less than the same potato. Sweet potato is rich in vitamins of group B, C, E, PP, beta-carotene.

Medicinal properties

Sweet potato has excellent delicate fiber, unlike beets, carrots and other vegetables we are used to, as it heals the stomach, strengthens the lining of the gastrointestinal tract.The sweet potato restores the activity of the kidneys and liver, the elasticity of the blood vessels. Even the ancient Chinese knew and used the properties of sweet potatoes to restore strength, give vigor, give clarity to the mind, and prolong life. Chinese scientists talk about the prevention of cancer with regular consumption of sweet potatoes.

Sweet potato is indicated for patients with type 2 diabetes mellitus. brings to a stable state the level of sugar in the blood of a person, lowers the level of cholesterol and helps to reduce body weight.

Sweet potato is popular for its ability to increase libido, which Thomas Muffett told the world back in 1595 in his medical treatise On Improving Health. It contains natural female hormones, namely progesterone, which makes it very valuable for women during menopause.

Culinary properties

Sweet potato is somewhat reminiscent of a sweet pumpkin, it cooks faster than potatoes, it is often baked, fried, added to cereals and soups.

The mealy-sweet taste of sweet potato goes well with pickles, sour foods: lemon, orange zest, as well as with hot spices: cayenne pepper and curry.

You can find a huge number of sweet potato recipes. They make puree soup, chips, tender soufflé from it, put it raw grated in salads.

Sweet potatoes or sweet potatoes are widely used in Asian cuisine.

The Chinese combine sweet potatoes with millet porridge, which is considered curative for many diseases.In China, people usually use yellow tubers, cook them in large iron vats, and then sell them outside all winter. In Japan, there is a yakiimo (fried sweet potato) dish that usually uses yellow Japanese sweet potatoes or purple Okinawan sweet potatoes.

Soup and sweet potato, Chinese tongshu (sweet soup) is served in winter, boiled in water with sweet potatoes, sugar and ginger. Sweet potato greens are used as a side dish in Taiwanese cuisine, boiled for a little, and then fried in oil and served with garlic and soy sauce.In northeastern China, sweet potatoes are often cut into pieces and fried, then dipped in a saucepan of boiling syrup.

In Korea, sweet potato starch is used to make tanmyeon (danmyeon) starchy sweet potato noodles, from which the national dish of chapche is prepared. The sweet potato itself is also boiled, steamed or fried, its young shoots are used as food for snacks (namul). Famous pizzerias in Korea such as Pizza Hut and Domino use sweet potatoes in their recipes.

In Japan, boiled sweet potatoes are often made at home.It is also used to make tempura. Daigaku imo is a baked sweet potato dessert. Sweet and mealy sweet potatoes make it suitable for use in Japanese wagashi sweets such as ofukimo. Japanese wine made from rice is also made from sweet potatoes. Sweet potatoes cooked with rice are popular in Guangdong, Taiwan and Japan. It is served in nimono stews with soy sauce, mirin and dashi.

In Malaysia and Singapore, sweet potatoes are often cut into small cubes and cooked with yam and coconut milk to make the sweet dessert bubur caca.The most popular method of making sweet potatoes here is to fry thin sweet potato slices in oil, so that you can then eat them as a snack for dinner. At home, sweet potatoes are often boiled. Its leaves are usually fried with garlic and Malaysian dried shrimp.

In some areas of India, sweet potatoes are one of the main food replacements for bread. Very often they are baked whole, buried overnight in cooling kitchen coals. Eat it with salt or yogurt. Cooked in a pressure cooker directly in your uniform, used as a base or an additional ingredient in vegetable garnishes.

Some recipes can be seen on the product page

Batats – from mashed potatoes to dessert – “Food”

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Sweet potato restaurants

This ginger root vegetable is known worldwide as sweet potato.It seems to have appeared in stores quite a long time ago and already quite casually lies on the shelves next to ordinary potatoes. But in the home kitchen, the sweet potato never caught on. Maybe because its frankly sweet taste inevitably evokes an association with frozen tubers?

Meanwhile, in Latin America, where the sweet potato comes from, it is used both in the tail and in the mane: they make an imitation of French fries from sweet tubers, put them in mashed potatoes, donuts and cream for desserts. After all, potato sweetness in the sweet potato flavor is far from everything.If you taste and love, it contains a lot from the taste of pumpkin, pear and banana at the same time.

We asked the chefs to tell you how to get the best out of sweet potatoes. And it turned out that the sweet tuber is quite suitable not only for exotic dishes, but also for long-familiar recipes like Italian gnocchi, Middle Eastern hummus or Benedict egg.

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In this unusual serving of Benedict Eggs performed by chef Maxim Sorokin from the Jay Napela cafe, tropical notes appear as if by magic.The sweet potato gives the pancakes a sweetish taste, so it seems that some exotic fruit like guava has been added to the dough. A scattering of sesame seeds on the glossy surface of turmeric-red mayonnaise looks like passionfruit pulp.

Sweet potato hummus with shrimp

The chickpeas, the main ingredient in hummus, are a bit dry on their own. Therefore, a delicate sweet potato cream is the very addition to hummus that chickpeas would like to ask for if they knew how to talk. In addition, sweet potatoes perfectly set off the sesame bitterness of tahini and serve as a favorable background for fried garlic prawns, which also have sweet notes.Andrey Palesika, chef of the Erwin. Rekamoreocean “, collects all the elements of the puzzle together, sniping to achieve balance from the dish.

Sweet potato gnocchi with sage and spinach

If in Italy gnocchi is made from ordinary potatoes, then in the Middle East (for example, in Israel) sweet potatoes are used. Otherwise, this is a classic recipe with ricotta and parmesan. The sweet potato pillows have a very delicate taste, even dessert. Therefore, the chef of the Rick’s Bar & Bistro restaurant Artem Petrin rightly believes that no sauce, except sage oil, these gnocchi are of no use.

Baked Sweet Potato Salad and Tzatziki

The hot sweet potato flavor benefits greatly from the combination with a cold cucumber and sour cream sauce. Green salad seems to live on the plate by itself, but in fact, everyone here plays along and sings along: the crunch of almond petals, and the viscous tenderness of sweet potatoes, and greens, which refreshes the taste. In total, Maria Gorcheva, the chef of the Polet restaurant, turned out to be a full-fledged hearty dish that does not require either meat or a side dish.

Duck leg confit with sweet potatoes and caponata

In place of the duck leg in this recipe, for example, there could be beef ribeye, baked chicken and pork chop.It would still be an excellent illustration of the fact that sweet potatoes as a side dish look much more elegant than regular potatoes. Especially its sweetness to the face of “wild meat”, to which the duck also in a sense refers. If you want to repeat the recipe from Ruslan Zakirov, the chef of the Kuznya House restaurant, exactly, then a detailed description of how to make confit duck legs can be found here.

Sweet Potato with Avocado Cream and Wild Rice

Sweet Potato is one of the favorite foods of Australian chef Glen Ballis.He comes up with something on this topic for each of his restaurants, but he never repeats it. The Avocado Queen version is minimalist: at the bottom is a pillow of wild rice seeds in a delicate creamy sauce, a piece of baked sweet potato is on it, and on top is mashed avocado flesh with herbs that contrast in texture with all other layers. It is surprisingly simple, but beautiful and juicy, pure flavors and pure colors.

Sweet potato pie

Sweet potatoes are made from sweet potatoes throughout America.Everything is simple here: take the recipe for a classic carrot cake and replace some of the carrots with sweet potatoes. Andriy Nesterenko, the chef of the one-of-a-kind Latin American restaurant Chinook, does just that. In a creamy cake, the sweet potato tastes like a fried banana or a baked apple. And do not think that since the sweet potato is sweet, then you need to put less sugar: you need to put exactly as much as indicated in the recipe. And for intrigue add more cinnamon, vanilla and quince jam.

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How to choose, cook and eat sweet potatoes Tips and recipes

Potatoes or not potatoes

We are familiar with sweet potatoes recently, unlike the Indians who knew it 5000 years ago. Sweet potatoes are baked, boiled, fried in oil, flour and batter, baked in dough, dumplings and ravioli are made with them.It is added to desserts, donuts, wine and eaten raw. Its middle name is sweet potato because it looks and tastes like a potato. The word “sweet potato” is similar to the Romanesque patata and the English potato, which mean exactly potatoes. However, sweet potatoes and potatoes are not brothers at all.

Sweet potato – tuberous plant, like potatoes or Jerusalem artichoke. But the potato is nightshade, and the sweet potato is from the bindweed family: it is a herbaceous vine with a stem up to 5 m long creeping along the ground. The stems take root at the nodes, new roots are formed there.We call them tubers, although the sweet potato is a root crop from the point of view of botany. Moreover, it is large: one fruit can weigh from 300 grams to 3 or more kilograms.

There are other differences:

1. Sweet potato tastes sweet, which is not the case with potatoes – hence the name “sweet potato”. But there are varieties with almost no sugar that taste completely unsweetened;

2. Sweet potatoes contain more fiber and nutrients than potatoes. With a close calorie content, 61 kcal for 100 grams of sweet potatoes and 77 kcal for 100 grams of potatoes, this root vegetable is much healthier;

3. Although sweet potatoes, like potatoes, were brought to Europe by Columbus from the same distant countries, it is more thermophilic;

4. Potatoes are not eaten raw, but sweet potatoes are eaten;

5. Potato tops are also not eaten, and sweet potato tops are light, they taste like spinach.

The world leader in the volume of cultivated sweet potatoes China. Domestic demand for root crops is also growing there: it seems that the Chinese want to find an alternative to their favorite rice. And it’s understandable why: sweet potatoes are in harmony with both butter and sweet and sour Asian sauces.

The benefits of sweet potatoes

Sweet potatoes are called the vegetable champion in terms of the number of nutrients it contains: vitamins A and C, E, B2, B5, B6 and B1. It is rich in fiber, calcium, iron, magnesium, phosphorus, sodium, zinc and especially potassium.

An approximately 200 gram serving of baked root vegetable with peel contains approximately 180 calories, 4 grams of protein, 7 grams of fiber and 41 grams of carbohydrates, with almost no fat (less than 0.5 grams). Such a portion contains 50% of the daily requirement for manganese, 65% for vitamin C and almost 770% for vitamin A (that is, a lot).

Why do you need to eat sweet potatoes? In short, so that:

1. Get rid of excess weight

Due to its low calorie content, sweet potatoes are optimal for diets aimed at losing weight.Fiber will improve metabolism and help get rid of toxins, and vitamins and minerals will be in abundance even with a limited menu.

1. Prevent Diabetes

People with both types of diabetes need foods with a low glycemic index. After all, the higher the GI index, the faster after a meal the blood sugar level drops – such jumps in glucose are not useful to anyone, not just diabetics. Therefore, it is worth monitoring the GI of the foods consumed: just in sweet potatoes, it is low.

1. Normalize blood pressure

In diabetes, due to a lack of insulin, glucose does not enter the cells and remains in the blood. This damages the blood vessels and kidneys, and then hypertension can develop. And sweet potatoes will help not only to equalize sugar levels, but also to normalize blood pressure: largely thanks to the B vitamins contained in tubers.

1. Protect against fatigue and strengthen immunity

Sweet potatoes are high in potassium.And he is responsible, among other things, for the production of hormones of joy, concentration and vigor. Doctors advise saturating yourself with potassium during the cold season to avoid chronic fatigue. Sweet potatoes will help with this: sleep and immunity will become stronger. Plus vitamin C and iron, which are needed to prevent and treat seasonal colds and bronchitis.

1. Fight aging and improve the condition of skin and hair

Sweet potato contains antioxidants – a lot of vitamin C and anthocyanins.They struggle with age-related changes. Beta-carotene, among other things, will help the skin to produce collagen. With it, elasticity and firmness will return to the skin, and this is also beneficial to the hair. Or maybe you don’t need to buy expensive drinking collagen, but you should add sweet potatoes to your diet?

1. Help the stomach work better

Vitamins (B-complex and C), beta-carotene, potassium, calcium and starch create a mild enveloping effect in inflammatory processes of the gastrointestinal tract.And fiber along with magnesium will help prevent constipation and improve bowel function.

1. Improve hormone balance

Sweet potato tubers contain female phytohormones progesterone and estrogen – they are needed for the normal functioning of the reproductive and nervous systems. Does your gynecologist recommend adding sweet potatoes to your menu to help normalize your cycle? He’s right. In addition, this natural dietary supplement contains substances that help the regeneration of blood vessels and is on the list of foods that protect against cancer.

But the root vegetable is not useful for everyone. For example, it is better not to eat it during periods of exacerbation of gastrointestinal diseases. There are also allergic reactions: if in doubt, consult your doctor. And do not overeat with sweet potatoes: the excess of beta-carotene contained in it makes it difficult for the liver, which can cause the skin to turn yellow.

How to cook sweet potatoes

Before tackling complex recipes, we recommend trying something simple, like baking a sweet potato and determining if you like its taste. Everything is like with potatoes: you need to scrape the fruits without removing the peel, lightly salt and drip a spoonful of vegetable oil, and then put them in the oven preheated to 200-230 degrees.It usually takes 20-40 minutes: it all depends on the size of the fruit and the wholeness – in slices, of course, it will bake faster. The degree of doneness can be checked with a toothpick or knife.

Sweet potatoes have 5-7 thousand varieties: they are all edible, but are divided into three groups. Each has characteristics and types of dishes for which the root vegetable is suitable (or not suitable).

1. Dessert varieties

Bright, yellow and red varieties: they have the most glucose, they are the sweetest.After heat treatment, the core becomes creamy soft and tender.

What to cook: desserts, sweet cereals and casseroles. Root vegetables are good with caramel, molasses, fruits and nuts. They can be added raw to salads: they go well with vegetable oil. And it can be used when baking cakes and pies from dough, for example, adding to carrot cake. These watery varieties absorb flour well and can be added to ravioli with berries or fruits.

Light pizza goes well with sweet potatoes.And then croquettes and donuts with sweet potatoes can become a tasty snack. In the dough, traditional for donuts, you need to put cooked mashed potatoes from boiled root vegetables. Then sprinkle the finished donut with powdered sugar – you get a fragrant dessert snack.

1. Vegetable varieties

Pink and purple (sometimes white) root vegetables: they are less sweet, when boiled and baked, they become soft inside, but rather watery. Therefore, they are not suitable for frying: they absorb water or oil too well and fall apart.

What to cook: Casseroles, mashed potatoes, soups, can be added to pizza, donuts, pies and croquettes with cheese. With such varieties, unsweetened ravioli, dough pies are good, you can add slices of root vegetables to the roast. Raw sweet potatoes can be put on a vegetable salad: for a taste and a bright shade of the finished dish.

1. Forage varieties

Mainly gray-white root crops: there is almost no glucose in them, these varieties will easily replace potatoes in any dishes. They can be added to the potato or replaced entirely.When processed, the pulp becomes tender, but does not fall apart and behaves well in a pan or deep-fried. Frying in oil will make the slices golden brown, but the excess starch can be removed before frying by placing the slices in ice water for 10-15 minutes.

What to cook: anything that can be fried with potatoes. Sweet potato pancakes, fried in 2-3 tablespoons of vegetable oil, are not inferior to traditional pancakes. These varieties are great for open dishes such as pizza. Or add to croquettes: soft, flowing cheese with the inclusion of sweet potatoes will become even tastier.

What can be done?

Do not pour out water after boiling sweet potatoes. If anyone in your family has arthritis, it can be used to compress sore spots. Beta-carotene, magnesium, zinc and B vitamins provide relief from joint pain.

Read also

Sweet potatoes – benefits and how to cook sweet potatoes

The homeland of sweet potatoes is America, or rather its subtropical regions. It is classified as a plant of the tuber family, akin to potatoes and Jerusalem artichoke.Sweet potato is a plant with long liana-shaped stems, up to 5 meters long. The height of the bush does not exceed 20 cm and is characterized by white, pink or pale purple blooms. Fruit formation occurs when the root thickens, the weight of which reaches 3 kg.

The flavor characteristics of this fruit differ for each individual variety. There are vegetable, dessert or forage varieties. They can also differ in color, shape, core structure and, in comparison with potatoes, there are no eyes on the surface.But at the same time, there is a slight roughness, slight tuberosity or, in general, the skin is completely smooth.

Sweet potato tastes like slightly frozen boiled potatoes with a sweetish aftertaste. Fruit varieties are sweeter, slightly bland and watery – fodder, moderate sugar and aroma are typical for vegetables. Dessert sweet potato often resembles a banana, pumpkin or melon with soft and juicy flesh. Moreover, its color can be white, purple, red or pink.

What is the use of sweet potato

The root vegetable contains a large amount of trace elements, vitamins and starch. It is used as an effective coating agent for inflammatory processes of the gastrointestinal tract. Sweet potatoes are also thought to be classified as “feminine” because they are high in progesterone.

The main components that benefit the body are simple and complex carbohydrates, beta-carotene, fiber, potassium, ascorbic acid, B vitamins.It is useful for all categories of people, but it will be especially relevant for athletes, people adhering to a diet or proper nutrition, as well as for women during menopause. Sweet potato is a dietary product that contains only 60 kcal per 100 g, but due to its high fiber content it quickly satiates and keeps you feeling full for a long time.

The calorie content of potatoes and sweet potatoes is practically at the same level. Although the composition of these vegetables is completely different. Each of them has its own advantages, which determines the appropriateness of their presence in our daily diet.

The useful properties of sweet potatoes include the following:

• contributes to the creation of healthy intestinal microflora;
• increases the elasticity of the vascular junction;
• has a positive effect on the functioning of the liver and kidneys;
• is positioned as a prophylactic agent for tumor diseases;
• improves immunity and lowers cholesterol;
• increases metabolism and saturates the body with vitamins;
• helps to remove slags and other harmful deposits;
• increases regenerative properties and metabolism.

The benefits of sweet potato are determined by the fact that its tubers have a powerful antioxidant effect and contribute to the general strengthening of the body during the period of insufficient vitamin saturation. They are also recommended for use by people suffering from diabetes mellitus, since they are able to normalize sugar and stabilize insulin.

Harm of sweet potato: who better to refuse it

It is not recommended to use this product during pregnancy, acute diseases of the stomach and intestines, as well as in case of individual intolerance to some components of sweet potato.In moments of exacerbation of diseases, it can cause irritation and painful sensations, harming the body.

Exotic fruit intolerance is also a contraindication. Its use in such cases can lead to indigestion, bloating, heaviness and prolonged flatulence. Less commonly, it can manifest itself in the form of allergic reactions, nausea and vomiting.

How to make sweet potatoes

This vegetable is often present in the menu of women, since it is used as an effective means for losing weight.But at the same time, it must be gradually introduced into the diet, due to possible side effects and negative manifestations in allergy sufferers.

If the recommendations are followed, processing does not affect the beneficial properties of sweet potatoes. For example, purple fruit is best eaten fresh, while orange fruit tastes better after being cooked with olive oil. You can eat leaves (for salads), baked fruits (as a side dish or an additional ingredient), boiled tubers (soup, sauté with other cooked vegetables).

Sweet potato contains a large number of useful components. It can be eaten raw, baked, fried, boiled. It is acceptable to use in combination with other products or as a separate dish. You can make jam, sauce or preserves from dessert varieties.

Several recipes with sweet potatoes:

1. Baked in foil

To prepare this dish you will need:

• a pinch of sea salt;
• 2 sprigs of thyme;
• 3 sweet potatoes;
• 3 teaspoons of butter.

Preheat the oven to 190 degrees. Wrap the fruits in foil and leave in the oven for 30-40 minutes. As soon as we got the sweet potato, cut it lengthwise and place a spoonful of butter inside. Salt to taste, sprinkle with thyme.

1. Baked sweet potato puree

There is only one ingredient in this dish:

Wrap a couple of washed fruits in foil and send them to an oven preheated to 180 degrees.We bake for 1 hour. Then let them cool, peel and cut into slices. We place them in 250 ml of boiling water, wait for the water to boil again, and immediately turn off the heat. Let cool, then beat with a blender until a homogeneous consistency is formed.

Read also: Jerusalem artichoke benefits

Personal site – About sweet potato 5

Sweet potato recipes: Extraordinarily delicious sweet potato dishes

Not so long ago, sweet potato became popular in our latitudes.This was no coincidence, since sweet potatoes are endowed with a lot of properties useful for humans.

“Sweet potato”, as it is also called, not only satisfies hunger, but also enriches the female body with progesterone, which is especially useful for women during menopause. But the fruit is not exclusively valuable for this – the reserves of calcium, potassium, magnesium and folic acid in it are unlimited. At the same time, sweet potato is a low-calorie product, which will especially delight lovers of diets.

People with diabetes cannot but rejoice in the existence of such fruits.Despite the very sweet taste, the blood glucose level after its consumption (even in large doses) remains the same.

Sweet potato is widely used in cooking, adapting to making flour, molasses, alcohol, sugar from sweet potatoes. The green part of the plant is suitable for salads, and a drink very similar to coffee is made from the seeds.

How to diversify the diet by including sweet potatoes in combination with other fruits and without?

Baked sweet potato with a crispy crust

This is the most common and easy recipe, which is popular among gourmets not only because of its simplicity of preparation, but because sweet potatoes are really delicious.

Wash a sufficient amount of sweet potatoes, lightly scrape off the top layer of the skin, cut in half and spread with the flat side to the top. Place a small piece of butter on each piece of sweet potato and send it to an oven preheated to 200 ℃ for 40-45 minutes. This will create sweet potatoes with a crispy crust and a tender middle.

You can slightly change the recipe by wrapping each potato or its half in foil, after greasing it with butter and sprinkling with cinnamon and sugar.

Baked sweet potato with spinach

Before you start cooking, prepare the ingredients. Cut 1 sweet potato in two and send it to bake in a preheated oven at 200 ℃ for 43 minutes. While baking sweet potatoes, take a bunch of fresh (or 220 g frozen) spinach, one chili pepper, chop and mix everything, adding salt and peppers to taste. 5 g of olive oil will not be superfluous.

The resulting mixture can be spread on hot baked sweet potato halves, then they must be returned to the oven for a couple of minutes.We decorate the resulting boats with chopped shallots shortly before serving and we get an unsurpassed dish that can surprise even the most sophisticated guests in culinary matters.

Winter salad with sweet potatoes, chickpeas and quinoa

What you need:

• Sweet potatoes – 1 pc .;
• Peking cabbage – 7-8 leaves;
• Chickpeas – 200 g;
• Cedar nuts – 50 g;
• Quinoa – 50g.

Marinade

• Olive oil – 150 g;
• Wine vinegar – 40 g;
• Sea salt – 5 g;
• Lemon juice – 10 g;
• Ground black pepper – 0.5 tspl .;
• Garlic – 1 clove.

Boil the chickpeas and quinoa until tender, following the instructions on the package. Important: they must be cooked separately in order to avoid premature mixing of the taste. It’s time to prepare the sweet potatoes for baking.

It is cut into cubes and sprinkled with olive oil, then spread on a baking sheet previously lined with parchment paper. After that, we send it to an oven preheated to 180-200 ℃ for a quarter of an hour. Wash the cabbage, lightly dry it with a towel to get rid of excess moisture, and chop it in a convenient way.

To obtain a dressing marinade in one container, use a blender to mix all the ingredients. Next, pour the ready-made chickpeas, quinoa and sweet potatoes into a spacious container and mix, pouring generously with dressing and sprinkling with pine nuts.

This dish is served immediately, while it is still hot.

Sweet potato cream soup

What you need:

• Sweet potato – 0.5 kg
• Chicken broth – 750 ml;
• Bow – 2 pcs.;
• Olive oil – 2 tbspl .;
• Greek yogurt or low-fat sour cream – 20 g;
• Salt 0.5 tsp;
• Chopped thyme – 1 tsp;
• Chopped cumin – 1 pinch;
• Chopped peppers – optional.

Peel the bulbs and sweet potatoes and cut them into small cubes (the bulbs can be divided into quarters), mix, adding oil, salt and herbs, and send them to the oven preheated to 180-200 ℃ for half an hour.

Knead the prepared vegetables to a puree consistency (for greater homogeneity, it is better to use a blender), gradually pouring the broth into it.Just before serving, sprinkle the dish with salt and ground pepper, not forgetting to put a spoonful of Greek yogurt in each serving.

Sweet potato in ginger-orange sauce

What you need:

• Sweet potato – 1000 g;
• Butter – 1 tbsp. l .;
• Orange juice – 250 g;
• Brown sugar – 175 g
• Chopped ginger – 1 tsp;
• Salt to taste.

First, boil the sweet potato in salted water, without removing the peel, for a quarter of an hour (you cannot overcook it).When the finished sweet potatoes have cooled, cut them into circles and put them in a mold.

Separately mix the rest of the ingredients, thus obtaining a fragrant ginger-orange sauce. Pour the prepared sweet potato with it. We send the baking sheet with the workpiece to the hot oven for 45 minutes. We serve the finished dish hot.

Spicy sweet potato boats

What you need:

• Sweet potatoes – 2 pcs .;
• Olive oil – 20 g;
• Salt – 7 g;
• Ground chili pepper – 1 tspl .;
• Pepper mixture – 1 tsp;
• Paprika – 1 tsp;
• Cayenne pepper – 0.5 tsp;
• Black pepper – 1 tsp

Preheat the oven to 180-190 ℃, meanwhile cut the sweet potato fruits into small bars, pouring generously with oil. Mix the peppers in another dry bowl and sprinkle with the resulting mixture of potatoes. After that, you can send the baking sheet with the workpiece to the bottom of the oven for 17-20 minutes. After this time has elapsed, we turn the bars over and return to bake for another quarter of an hour.Serving to the table is possible as a cold and hot appetizer with sour cream.

Read: How to grow a sweet potato. All about landing and leaving

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