If you are tired of always consuming potatoes, we will tell you more about sweet potatoes, a tuber that you may love as much or more than potatoes.
It has a great antioxidant power, provides energy and is very versatile in many recipes. You can get a lot out of it if you know how to incorporate it. Test your creativity in the kitchen and improve your health.
We can say that it was Columbus who found the sweet potato in HaitiAfterwards, it imported it and began to expand throughout Europe. At first it was more successful than the potato, however, with the passage of time, the potato returned to the first position.
Today it is consumed in greater quantities than we think, apart from its flavor, by the great benefits and properties that brings us to the body.
Sweet potato properties
Contains a multitude of nutrients, we highlight the carbohydrate that is composed of both complex starches and simple sugars. The more mature the sweet potato is, the more sugar it will have accumulated.
Although the sweet potato has that characteristic sweetness its glycemic index does not increase more than 7 grams, so it does not cause sudden increases in insulin. Even so, excessive consumption is not recommended for people diabetic
On the other hand, proteins, although they are low, around 2%, contain essential amino acids such as methionine.
The sweet potato is very rich in provitamin A and is displayed in the form of beta carotene, for this reason, it has an orange color. If 200 grams of sweet potato are consumed, the needs of this vitamin are covered twice.
We also highlight the vitamins C, B6, B5, B1, and B2. In terms of minerals, we highlight potassium, copper, iron and manganese.
Sweet potato benefits
- It is a powerful natural antioxidant. It is one of its most remarkable qualities. One of the components that we highlight is beta carotene, which can prevent cataracts, immune disorders or even some types of cancer.
- El beta-carotene is rich in phenols and flavonoids, which together with the vitamins further boost the antioxidant action.
- On the other hand it helps remove cadmium, paracetamol or other substances pollutants found in the air.
- Sweet potatoes that are purple in color help reduce inflammation from certain disorders such as rheumatoid arthritis, atrosis or even asthma.
- Activates the activity of the lungs and spleen.
- If you are prone to kidney stones, excessive consumption is not recommended because they contain oxalates.
How the sweet potato is cooked
The sweet potato has a peculiar flavor found between the potato, the chestnut, the carrot, and the almonds. It is similar to the carrot or the pumpkin.
It should not be consumed raw. You can give it the same use as the potato if you do not want to fail. It is usually roasted or eaten cooked, whole with or without the skin. Then it is removed since it is not eaten.
You can make a multitude of recipes: tortillas, scrambled, sautéed, with legumes, in stews and stews, roasted in the oven, as a garnish, mixed with other vegetables, breaded sweet potato, in fritters, croquettes, etc.
- In Cuba is consumed with cheese, honey, cinnamon and coconut.
- In Peru is added to your popular dish ceviche of fish.
- In Indonesia it does sweet banana and sweet potato.
- In Japan it is eaten cooked. It is served with rice or alone, on other occasions it is made in tempura.
- En South Korea you use your starch to make noodles.
- En New Zealand, they roast them in hangi, in about ovens dug out of the ground. They are covered in leaves and left to roast for hours.
- En Spain they roast in the same way as chestnuts in the street, although they are also very frequent in confectionery especially in the Levante area.