Plant Magazine of Botanical-online September 2017

Natural remedies

Properties of roasted sweet potatoes

Benefits, nutritional value and calories of roasted sweet potatoes

PROPERTIES OF ROASTED SWEET POTATO

Roasted sweet potatoes, a simple and very nutritious recipe

Sweet potato (Ipomoea batatas L.) is a tuber rich in starches, which is an excellent source of energy in our diet, very nutritious and easy to digest.

It is rich in carbohydrates, with a sugar content slightly higher than the potato, hence its sweetest taste. However, it is not contraindicate, all the contrary, it is a highly recommended food in any healthy diet, since its nutritive value exceeds that of bread, potato or rice.

roasted sweet potato, opened
Photo of roasted sweet potato, opened

What do sweet potatoes provide?

Apart from its above-mentioned energy content, in the form of carbohydrates, we must highlight its great wealth in beta-carotene, potassium and folic acid.

Betacarotenes are substances with potent antioxidant properties, and are also responsible for the orange coloration of the sweet potato.

These components contribute to taking care of the skin of the organism, inside and outside.

In the body, the liver can transform beta-carotene into vitamin A, which is essential for the regeneration of cells and tissues.

Sweet potato for the stomach, intestine and intestinal flora

This tuber is ideal for the stomach, intestine and intestinal flora, as it provides energy very easy to digest, is very rich in antioxidants, and contains no cereal allergens (gluten) or legume antinutrients.

For all this the sweet potato is excellent for people who need to regenerate and take care of the digestive mucosa, being very advisable to improve the health of the intestine.

TIPS FOR SWEET POTATO TO BE EVEN HEALTHIER

How is it better to eat sweet potatoes for the intestines?

Roasted sweet potato is an ideal food for people who have digestive problems, delicate stomach, gastritis, ulcer, diarrhea problems, constipation, leaky bowel syndrome, allergies, irritable bowel, intestinal disease, or any alterations where a bad state of the mucosa and intestinal flora is involved.

In these cases (and although there is no disease) it seems that the best way to eat sweet potatoes is in its more prebiotic version, that is, to cook it so that a lot of fermentable prebiotic fiber is formed in the food, in order to, when consumed, it feeds our intestinal flora.

sweet potatoes roasting in the oven
Many sweet potatoes roasting in the oven, being prepared for the whole week. It is not necessary to use aluminum foil to cook them.

How to make prebiotic roast boniato?

Prebiotic roasted sweet potato simply consists of cooling the cooked tuber so that its starches are converted into prebiotic fiber (retrograde starches or starch resistant). For this you simply have to cook, cool and keep in refrigeration (at least about 4 hours).

With this simple procedure, the starches of the sweet potato crystallize and become resistant starch, which is not digestible (has fewer calories) and greater capacity to be fermented (greater prebiotic effect), adding more benefits to this natural food.

Once refrigerated, it can be consumed cold or reheated.

ROASTED SWEET POTATO RECIPE

Ingredients for preparing roasted sweet potatoes

- Sweet potatoes

sweet potatoes coming out of the oven
Photo of sweet potatoes coming out of the oven

Elaboration

- Wash the sweet potatoes, remove the soil, clean them with plenty of water

- Cook the sweet potatoes in the oven, with skin, at about 150ÂșC for about 40 minutes. Depending on the size of the tuber, it will require more or less cooking time.

- Yoy know it is cooked by pricking them with the tip of a knife, which will sink into the sweet potato easily in case it is well cooked.

Does aluminum foil have to be used?

It is not necessary to use aluminum foil to cook the sweet potatoes, but in the case of large pieces, if aluminum foil is not used, it is recommended to move the tubers half-cooked so that they cook evenly on all sides.

You can refrigerate them and eat throughout the week

Cooked sweet potatoes can be refrigerated and reheated to consume at breakfast, take away from home, or to add to any recipe.

of sweet potato that has been cooled, sliced and reheated, ready for a healthy breakfast
Photo of sweet potato that has been cooled, sliced and reheated, ready for a healthy breakfast

How many calories do roast sweet potatoes have?

Sweet potato contains 200 calories (kcal) per 100g.

It is also a very satiating food, eating sweet potatoes is nutritious and will also prevent other sweet pecking between hours that would be more sugary, greasy and harmful to health.

Sweet potatoes for the heart

If we can add just one more recommendation for this food, we would mention that it is also a food highly recommended for people with heart problems, hypertension, cholesterol, poor circulation, obesity, etc.

Sweet potatoes are a more desirable option than bread and any refined cereal for these people. This is because its wealth in folic acid, potassium and antioxidants of the sweet potato is not found in the other mentioned options.

Folic acid (vitamin B9) is a vitamin that cleanses blood from toxins and reduces cardiovascular risk. You can only assume the daily needs of this component by consuming vegetables (see foods rich in folic acid).

Other benefits of its components: Antioxidants help keep the walls of blood vessels in good condition, and potassium is an essential mineral for heart and kidneys health.

Other benefits of roasted sweet potato

Pregnant women can eat sweet potatoes to enrich their diet in folates and vitamin A, whose requirements are very high.

Vitamin A also plays an important role in eye health and in boosting the immune system.

When can it be taken?

Roasted sweet potatoes can be taken at any time of day: at breakfast, between meals or at meal time. It also has the advantage that no oil has been used for its preparation, which saves us these calories in the diet.

* Related Recipes:

- Prebiotic of potato

- Baked apple

- Baked sweet potato chips

- Sweet potato for diabetes

punto rojo More information about sweet potato recipes and other properties

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