Written by Dr. Manasa Lakshmi Penta and Dr. Swati Sandhan
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What does it mean to you to mention the root vegetable sweet potato? Few people know that it’s actually a superfood for the average person. Yes, it helps control both.
“Sweet potatoes (Ipomoes batatas), also known as Shakarkand or Sakkaravalli kizhangu (Tamil) or Chilagada dumpa (Telugu), are very nutritionally rich. Unlike starchy potatoes, they contain fiber, vitamins, protein and minerals. 100 grams of sweet potatoes contain over 70% water, providing 28 grams of carbohydrates, 1.6 grams of protein and 120 calories. It’s an excellent source of fiber, providing 4 grams of dietary fiber for every 100 grams,” said Dr. Manasa Lakshmi Penta, Clinical Dietitian, GITAM Institute of Medical Sciences (GIMSR).Visakhapatnam
How Sweet Potatoes Help Diabetes
A common misconception is that diabetics should avoid all foods that grow underground, also known as roots and tubers. It provides a feeling of satiety and satiety, which means it reduces hunger.Glycemic index or GI is used as a marker to indicate how fast and how high blood sugar rises after a meal. Boiled sweet potatoes in the skin are a medium GI food with a GI of 60. This may be due to their high fiber content, which makes them a good snack alternative to high GI potatoes. is high in carbohydrates, so it should be consumed in moderation and in amounts recommended by a nutritionist or doctor,” says Dr. Penta.
How can it help me manage my weight post-workout?
Often in India, sweet potatoes are an excellent source of carbohydrates and are known to replenish depleted glycogen levels in the body, so they are used to break religious fasts. It also makes a good post-workout snack as it replenishes glycogen that is depleted during exercise. Also, thanks to soluble fibers like pectin, which take longer to be broken down in the body, you’ll feel fuller for longer and need to replenish sugar immediately whenever your blood sugar drops. Plus, it contains vitamins B5 and B6 to help maintain a good metabolism, which is essential for weight management,” says Dr. Penta.
Tubers are anti-carcinogenic
The antioxidants rich in sweet potatoes help reduce the risk of cancers of the colon, bladder, stomach, breast, and more. cell death,” said Swatee Sandhan, senior nutritionist at Jupiter Hospital, Pune.
excellent digestive aid
The rich fiber content of this root vegetable has intestinal healing properties, promoting intestinal regularity and helping to increase satiety. It is an excellent natural remedy for irritable bowel syndrome, diarrhea and constipation.
improve heart health
“The rich potassium content in sweet potatoes helps eliminate sodium buildup in the body and fights the risk of heart disease. Plus, its high magnesium content helps protect the heart by lowering levels of bad cholesterol.” It also helps reduce the risk of high blood pressure.
The many benefits of sweet potatoes improve mental health, reduce stress, and even improve sleep quality,” adds Dr. Sandan.
ideas for fun
According to Dr. Sandan, sweet potatoes are being used more and more in various mithais. “Sweet potato rasmalai uses tubers to make rasmalai soft balls. For those who are lactose intolerant, malai cream sauce can be made with coconut milk, cashews, pistachios and cardamom. You can also make gulab jamun on the ham, but they just melt in your mouth,” she says.
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