the benefits of eating SWEET POTATOES







Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating SWEET POTATOES you will have the following benefits.

SWEET POTATOES AND YAMS

Typical serving size:

1 medium sweet potato, cooked (4 oz or 114 g)

WHAT THEY HEAL

High blood pressure Eyes and skin Immunity Heart disease Diabetes Prostate and breast cancer High blood sugar High cholesterol Insulin resistance

QUICK TIP:

Eat the skin You can brush the excess dirt off your sweet potatoes, but don’t take the skin off
When eaten with the skin on, a sweet potato has as much fiber as half a cup of oatmeal, for about 100 calories
SWEET POTATO AND YAM FACTS
  • Sweet potatoes contain an enzyme that converts most of its starches into sugars as the potato matures
    This sweetness continues to increase during storage and when you cook them
  • Canned sweet potatoes are often labeled yams
  • Yams derive their name from the Senegalese word fiam, meaning “to eat
    ” Sweet potatoes are a Native American plant that was the main source of nourishment for early homesteaders and for soldiers during the Revolutionary War
    These tuberous roots are among the most nutritious vegetables and are excellent sources of the antioxidants beta-carotine and vitamin C
    There are two varieties of sweet potatoes: the pale yellow with a dry flesh and the dark orange with a moist flesh
    The dark-orange variety is plumper in shape and somewhat sweeter and moister than the yellow variety
    Because most of the nutrients in sweet potatoes are next to the skin, cook them whole whenever possible
    Yams and sweet potatoes are very similar and often confused for one another, but they aren’t the same
    However, they are interchangeable in most recipes
    While sweet potatoes and yams are very healthy if simply cooked, many recipes—such as candied yams or sweet potato fries—pile on butter, sugar, and oil
    So avoid these add-ons to get the most nutrition from these sweet tubers

    Health Benefits

    Lowers blood pressure
    Eating sweet potatoes and yams is a smart move if you have high blood pressure
    That’s because they’re rich in potassium, a mineral known for bringing pressure down
    You’ll get more potassium from a sweet potato than you will from a banana
    Keeps skin and eyes healthy
    The high levels of beta-carotene in sweet potatoes protect eye health and keep your skin looking great
    Guards against infections
    Rich in beta-carotene, sweet potatoes and yams may help your body stave off infections
    Fights heart disease
    Beta-carotene and vitamin C may also help combat heart disease
    Avoid diabetes complications
    The vitamin C in sweet potatoes protect against complications of diabetes, such as nerve and eye damage
    Boosts cancer survival
    A recent study found that among almost 2,000 men studied, those whose diets were richest in beta-carotene and vitamin C—two nutrients plentiful in sweet potatoes—were more likely to survive prostate cancer than those whose diets contained little of the two nutrients
    Reduces breast cancer risk
    The famous Nurses’ Health Study at Harvard Medical School found that women who ate lots of foods rich in beta-carotene, such as sweet potatoes, reduced their risk of breast cancer by as much as 25%
    Helps blood sugar and cholesterol
    Sweet potatoes are packed with disease-fighting soluble fiber to help lower blood sugar and cholesterol
    May reduce insulin resistance
    Sweet potatoes are extraordinarily rich in carotenoids, orange and yellow pigments that play a role in helping the body respond to insulin
    These tubers are also rich in the natural plant compound chlorogenic acid, which may help reduce insulin resistance

    Old School

    Sweet potatoes and yams are different names for the same vegetable

    New Wisdom

    Yams and sweet potatoes are unrelated

    Allergies

  • Bake thick sticks coated with oil and five-spice powder
  • Add to hash browns
  • Make a meal of baked sweet potato topped with cooked spinach, ham, and shredded Swiss

    Buying Tip

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  • Choose firm, dark, smooth sweet potatoes or yams without wrinkles, bruises, sprouts, or decay
  • Even if you cut them away, decayed spots may have already caused the whole vegetable to take on an unpleasant flavor

    Storing Tips

  • To keep sweet potatoes and yams fresh, store them in a dry, cool (55°F to 60°F or 13°C to 15
    5°C) place such as a cellar, pantry, or garage
    They will keep here for a month or longer
  • Don’t store them in the refrigerator, because they may develop a hard core and a bad taste
  • If you keep them at normal room temperature, you should use them within a week of purchase
  • Don’t wash them until you’re ready to cook them
    The moisture from washing will make them spoil faster