Sweet
potatoes are loaded with vitamin A, vitamin C, fiber and potassium.
Sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A and a better source of bioavailable beta-carotene than green leafy vegetables.
Sweet potatoes are not always orange-fleshed on the inside but can also be a spectacular purple color.
The purple-fleshed sweet potatoes produce the purple anthocyanin pigments, anthocyanins, primarily peonidins and cyanidins. They have important antioxidant properties and anti-inflammatory properties. Particularly when passing through our digestive tract, they may be able to lower the potential health risk posed by heavy metals and oxygen radicals.
In addition, researchers discovered a related group of glycosides in sweet potato called batatosides. And these have been shown to have antibacterial and antifungal properties. And sporamins—storage proteins in sweet potato—help prevent oxidative damage to our cells.
Many people think starchy root vegetables could not be helpful for controlling their blood sugar. But recent research has shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes.
Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism. Persons with poorly-regulated insulin metabolism and insulin insensitivity tend to have lower levels of adiponectin and persons with healthier insulin metabolism tend to have higher levels. Thus with this blood sugar regulating benefit, persons with type 2 diabetes can also taste this healthy food.
Sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A and a better source of bioavailable beta-carotene than green leafy vegetables.
Sweet potatoes are not always orange-fleshed on the inside but can also be a spectacular purple color.
The purple-fleshed sweet potatoes produce the purple anthocyanin pigments, anthocyanins, primarily peonidins and cyanidins. They have important antioxidant properties and anti-inflammatory properties. Particularly when passing through our digestive tract, they may be able to lower the potential health risk posed by heavy metals and oxygen radicals.
In addition, researchers discovered a related group of glycosides in sweet potato called batatosides. And these have been shown to have antibacterial and antifungal properties. And sporamins—storage proteins in sweet potato—help prevent oxidative damage to our cells.
Many people think starchy root vegetables could not be helpful for controlling their blood sugar. But recent research has shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes.
Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism. Persons with poorly-regulated insulin metabolism and insulin insensitivity tend to have lower levels of adiponectin and persons with healthier insulin metabolism tend to have higher levels. Thus with this blood sugar regulating benefit, persons with type 2 diabetes can also taste this healthy food.
An example of sweet potato recipe:
- Heat the oven to 425° F and lightly spray a baking sheet with cooking spray.
- Cut the sweet potato into 6 equal wedges. In a large bowl, combine potato wedges and oil and toss well. Add paprika, cayenne, garlic powder, salt and pepper and toss to coat.
- Place wedges in a single layer on the baking sheet and place in oven uncovered. Bake for 9 to 10 minutes on each side, flipping wedges halfway through.
- When wedges are baked through, place them into oven-safe dishes. Top with peppers, cheddar and pepper jack cheese, and return to the oven for about two minutes to melt cheese.
- Remove from the oven, and top with scallions, jalapeno, tomato, cilantro and black olives. Serve with your favorite salsa or guacamole on the side.
Nutritional Breakdown (per serving):
Calories 226, Fat 9.7 grams [Saturated Fat 5.5
g, Trans Fat 0 g, Monounsaturated Fat 2.75 g, Polyunsaturated Fat 0.4 g],
Protein 8.2 grams, Sodium 331.8 mgs, Carbohydrates 26.4 grams, Fiber 4.5 grams
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