Sweet potatoes are one of the staple foods of fall. If you are still wondering whether you should add sweet potatoes to your diet, today we will talk about the nutritional value of sweet potatoes. Because sweet potatoes are about more than just their sweetness and their versatility. … It’s a great alternative not only for cooking, but also when you want to add energy to your meals in a controlled way without causing a spike in blood sugar levels.
Sweet potatoes differ primarily from other carbohydrates in that they have a moderate glycemic index due to their high water and fiber content, which releases the sugars they contain gradually and provides energy in a more sustained manner over time, preventing sudden hunger peaks and feelings of depression after eating foods rich in simple sugars.
Additionally, like other starch-rich foods, cooling for 24 hours after cooking forms resistant starch, and the fiber it contains makes it an excellent prebiotic that nourishes the gut microbiome, improving insulin sensitivity and helping maintain a balanced metabolism.
I’ve often talked about the importance of fiber for a healthy diet, and sweet potatoes contain high amounts of soluble fiber, especially pectin, which promotes more sustained digestion and increases satiety. Therefore, it is perfect to incorporate into a weight loss diet without having to resort to strict measures of completely eliminating carbohydrate intake. Of course, it helps to promote correct intestinal transit.
Sweet potato french toast with cinnamon
Another distinguishing feature is its deep orange color, which indicates that it is a food rich in beta-carotene, a precursor to vitamin A, which is essential for maintaining eye health, skin health, and strengthening the immune system. In addition to this, it also provides vitamin C, a powerful antioxidant. Speaking of antioxidants, it is also necessary to highlight the presence of phenolic compounds, which contribute to the reduction of low-grade inflammation and oxidative stress, which accelerate cellular aging.
Sweet potatoes are also an interesting source of minerals that are involved in the functioning of our bodies. Potassium is most prominent among these, helping regulate blood pressure, promoting cardiovascular health, and promoting muscle recovery, especially for those who engage in strenuous exercise.
It also provides magnesium, a mineral essential for energy production, nerve function, and muscle balance. As mentioned in the previous article, this mineral also helps reduce fatigue and improve sleep quality. If you haven’t read it yet, please give it a read.
sweet potato
The good thing about sweet potatoes is that they are not only healthy, but also very versatile in the kitchen as they can be used in both sweet and savory recipes. If you want to get the most out of your sweet potatoes, we recommend cooking them in the oven to emphasize their sweetness, or steaming them to preserve their goodness. And if you want a 10 out of 10, cooling it after cooking provides valuable resistant starch, and bacteria produce a wonderful metabolite called butyrate, or butyric acid, which is a powerful anti-inflammatory.
What about potatoes? are they the same? Both are tubers and are very similar in terms of calories, but sweet potatoes stand out for their antioxidant and beta-carotene content, which gives them nutritional benefits. Also, its sweet flavor allows it to be used as a base for healthier dessert recipes without adding extra sugar.
So if you haven’t decided yet whether to include it in your diet, we recommend trying it out in both savory and sweet recipes. Because not only will you be taking care of yourself, but you’ll love it!
You can learn more about nutritionist Elisa Escorihuela on her Instagram account @eliescorihuela, her work at Nutt Nutrition Center, and her book Dietoterapia. You can also read all the nutritional recommendations included in ABC’s “Nutrition Classroom” articles.
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