Sweet Potatoes and Their Benefits
That great side dish that is always present on our holiday tables, turns out to be a super food.
Sweet potato is a tuber and is different from the other tuber the yam.
1.Sweet potato is rich in Vitamin A (beta carotene) and Vitamin C. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals, this free radicals are chemicals that damage cells.
2.Sweet potato is good for stomach ulcers and inflamed conditions of the colon.
3.It is beneficial for low blood pressure.
4.May be helpful for hemorrhoid because of its high fiber content.
5.Sweet potato is a good food for people involved in heavy muscular work, since this food is high in vitamins and minerals.
6.Sweet potato may help prevent cancer in glands and organs with epithelial tissue due to its high Vitamin A content.
7.Sweet potato is a good food for diabetics, because it helped stabilize blood sugar levels.
They are high in fiber and have a lower glycemic index rating (50). But it is other factors that may explain the unusual blood sugar lowering effects. Adiponectin is a protein hormone produced by our fat cells. People with diabetes have lower levels of this.
One average sweet potato contains:
Vitamin A : 7,700 I.U.
Vitamin B : Thiamine .09 mg.;
Riboflavin : .05 mg.
Niacin : .6 mg.
Vitamin C : 22 mg.
Calcium : 30 mg.
Iron : .7 mg.
Phosphorus : 49 mg.
Potassium : 300 mg.
Fat : .7 gm.
Carbohydrates : 27.9 gm.
Protein : 1.8 gm.
Calories : 123
Try sweet potato fries, mashed sweet potatoes, baked sweet potatoes with Greek yogurt, or the Casserole shown below
Sweet Potato Casserole
2 1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
2 large eggs
1 tablespoon canola oil
1 tablespoon honey
1/2 cup low-fat milk
2 teaspoons freshly grated orange zest
1 teaspoon vanilla extract
1/2 teaspoon salt
1/2 cup whole-wheat flour
1/3 cup packed brown sugar
4 teaspoons frozen orange juice concentrate
1 tablespoon canola oil
1 tablespoon butter, melted
1/2 cup chopped pecans
Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use
Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.
Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.
Per serving : 242 Calories; 10 g Fat; 2 g Sat; 5 g Mono; 46 mg Cholesterol; 36 g Carbohydrates; 5 g Protein; 4 g Fiber; 170 mg Sodium; 351 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch
If you suffer from kidney or gallbladder ailments, talk with your doctor or health care professional about a recommended intake of sweet potatoes. Sweet potatoes contain a small amount of oxalate's, which in high concentrations can cause kidney damage
As always, doing research on your specific condition and a consultation with your medical provider are recommended
My Christmas Friend