SWEET POTATO:
INGREDIENTS:
Sweet potato 250g
carrot beans 50g
boiled sprouted green peas 50g
1 large onion
salt
chillipowder
oil 10ml
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 . 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 . 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.
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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 .
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 . 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 .
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 . 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 .
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
Furthermore, sweet potatoes are an important source of magnesium, which has also been shown to minimize the risk of individuals developing type II diabetes
Sweet potatoes can help manage stress levels:
Sweet potatoes contain a significant amount of magnesium, which is an essential mineral for normal body functioning . One of the most important benefits of magnesium is that it helps reduce stress and anxiety . 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 . For instance, some controlled studies have indicated that magnesium deficiency increases depression in women
Highly Nutritious. Sweet potatoes are a great source of fiber, vitamins, and minerals.
Promote Gut Health. The fiber and antioxidants in sweet potatoes are advantageous to gut health.
May Have Cancer-Fighting Properties.
Support Healthy Vision.
May Enhance Brain Function.
May Support Your Immune System.
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