Sweet potatoes are nutrient-dense alkaline foods that significantly benefit anti-aging and colon health. Let’s explore these benefits and the best ways to enjoy them.
These nutrient-packed beauties come loaded with carbs, proteins, fats, fiber, minerals, and vitamins, making them a fantastic alternative to rice.
With their impressive blend of essential amino acids and antioxidants, sweet potatoes help combat bodily damage and slow down the aging process.
Their deep reddish skin and bright orange flesh each bring unique health benefits. For instance, the purple anthocyanins in some sweet potatoes act as antioxidants, similar to the age-fighting properties of blueberries.
The orange flesh is rich in beta-carotene, which the body converts into vitamin A. This nutrient helps reduce harmful substances in your body and supports cancer prevention. Plus, the milky substance released when you cut raw sweet potatoes, known as jalapin, promotes gut health and can help prevent colorectal cancer.
Just a 100g serving of sweet potato packs 34 mg of calcium—an essential mineral for bone health. Potassium, another key nutrient, helps flush excess sodium from your system, reducing blood pressure and muscle fatigue.
Sweet potatoes are also rich in vitamins E and C, which aid in anti-aging. Research shows that the anthocyanins in purple sweet potatoes and the kaiapo compounds in white sweet potatoes promote insulin secretion, helping to prevent and manage diabetes.
Boiling sweet potatoes is considered the healthiest cooking method. The Korean Diabetes Association reports that sweet potatoes have a relatively low glycemic index (GI) of 61—however, roasting increases starch-to-sugar conversion, raising the GI to over 80. Fried sweet potatoes have a GI of 70, while steamed sweet potatoes maintain a lower GI of 45.
For better blood sugar management, stick to raw or boiled sweet potatoes. Their high carbohydrate content makes them less ideal as a dessert, and if consumed in excess, they can contribute to weight gain. Instead, enjoy them as a satisfying afternoon snack.
Be mindful that eating too many sweet potatoes might cause gas due to fermentation by gut microorganisms. To aid digestion and reduce bloating, pair them with radishes rich in diastase or enjoy them with kimchi or dongchimi.
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