Recently, one can often hear about the benefits of previously unknown foods. One of these is sweet potato. The calorie content of this root crop allows it to take its rightful place on the tables of everyone who wants to lose weight, but this does not end its benefits. So what is this product?
Origin
The homeland of sweet potato is considered the territory of present-day Peru and Colombia. The culture grows in the natural environment in the tropics and subtropics, but some manage to get a crop in a temperate climate. Of course, in its homeland, the root crop reaches much larger sizes, and subject to long-term growth, it can produce tubers up to 10 kg in weight. The fruit ripens 2-9 months. In a temperate climate, achieving such indicators is unrealistic due to frost, and a vegetable can only reach 200-300 grams. Sweet potato grows as a grassy vine and belongs to the genus Ipomea. Its name was borrowed from the Arawak language.
Today, the largest suppliers of root crops around the world are China, Nigeria, Indonesia and other countries with a suitable climate. Buying sweet potatoes in Russia can be problematic, since almost all the crops available on the shelves are imported.
Description
Sweet potatoes are often called “sweet potatoes,” and indeed, root crops have a lot in common. The calorie content of sweet potato and potato is practically the same and outwardly they are very similar. Tubers of tropical culture can have different shapes and reach a length of 30 cm.
Sweet potato has no eyes, and sprouts develop from hidden kidneys. The skin is very delicate, has a reddish tint. The pulp of the fetus can be white, pink, orange, red and even purple. A slice of root vegetables or tops always secrete milky juice.
Depending on the variety and color of the pulp, the culture is divided into:
- fodder;
- vegetable;
- dessert.
The brighter the color of the tubers, the flesh will be sweeter. White root crops are fodder, yellow - vegetable. Their structure is drier, therefore, suitable for cooking main dishes and side dishes. Bright varieties of sweet potato - dessert.
Cooking
Dessert sweet potato tastes like melon, pear, pumpkin, banana and nuts. From such root vegetables, pastille, chips, jam, soufflé and other sweet dishes are prepared.
The vegetable variety of tubers is ideal for frying, baking, adding to cereals, meat dishes, meatballs and many other culinary masterpieces.
The calorie content of sweet potato allows it to be consumed raw without damaging the shape. The root crop is also used for the preparation of flour, molasses, sugar and alcohol. Its tops are boiled and soaked to remove juice, after which they are added to salads, and the seeds are used as a substitute for coffee.
So why "sweet potato"? The calorie content of sweet potato, although raw, is only 60 Kcal, the glucose content in it can reach up to 6%. A high concentration of sweetness gives the side dishes of the root vegetable a taste of sweet frosted potato, which explains everything.
Chemical composition
In addition to high glucose concentrations, tubers contain up to 30% starch in pulp. Also in the composition are vitamins, minerals, and virtually no fats. Carbohydrates in the product account for approximately 14% of the total weight, and the amount of carotene depends on the color of the pulp. In varieties of orange and yellow, the concentration will be several times higher.
So, the calorie content of sweet potato per 100 grams is on average 60 kcal in raw form. For the same tuber weight:
- 80% of water;
- 0.1% organic acids;
- 1.3% dietary fiber;
- 2% protein;
- 7.3% starch;
- 1.2% ash;
- 6% disaccharides and monosaccharides.
In addition, the fruit is rich in B vitamins, carotene, vitamin PP, vitamin K and ascorbic acid. The concentration of the latter allows you to satisfy 65% of the daily intake of vitamin C with only 1 serving of “sweet potato”.
Of the mineral salts present in the composition, the highest potato, manganese and copper yams are most. Tubers contain less phosphorus, magnesium, calcium, sodium, iron, selenium and zinc.
The benefits of sweet potato
In the country that ranks first in the export and cultivation of this vegetable, sweet potato is called the fruit of longevity and is believed to be able to withstand cancer cells. It is used as a vitamin and fortifying agent for various diseases due to the high concentration of ascorbic acid. Sweet potato also strengthens the nervous system thanks to potassium, helps to cope with stress, neurosis and insomnia. Vitamin B6 strengthens the walls of blood vessels and restores their elasticity, carotene strengthens eyesight and helps with skin diseases, delicate fiber is recommended for people with digestive disorders.
In addition, the root crop reduces the level of bad cholesterol, activates the kidneys and liver, strengthens the immune system, removes toxins from the body and normalizes metabolism.
The product is especially valuable for women during menopause, since tropical potato tubers are rich in female hormones.
Diabetics are not forbidden to eat sweet fruit, and it’s even useful, because sweet potato does not cause a jump in blood sugar due to the low glycemic index.
Plant starch is widely used in medicine as an enveloping and emollient in diseases of the digestive system.
The benefits of losing weight
Low calorie sweet potato is not its only advantage in dietary nutrition. The content of complex carbohydrates in the root allows you to save energy and vitality for a long time even with heavy mental and physical stress without damage to the figure. This effect is achieved due to the low glycemic index of carbohydrates, which, slowly breaking down, are gradually absorbed immediately into the blood, and not converted to fat.
The dietary fiber available in the product is also important when losing weight. Thanks to them, a long-lasting sense of saturation is provided, the body is cleansed of toxins, the absorption of nutrients is improved, and the intestines work.
Root crop damage
Root crops can have a negative effect on the body in the presence of peptic ulcer due to possible irritation of the mucosa. It is undesirable to use the product for diverticulosis, diverticulitis and other diseases of the digestive system. During pregnancy and lactation, sweet potato is also not recommended. In rare cases, the oxalate contained in the tubers can provoke the formation of stones in the kidneys and gall bladder, this is worth paying attention to with a tendency to nephrolithiasis. A high sugar concentration is not a contraindication, but only requires controlling the amount of product consumed.
Cooking recipes
The calorie content of sweet potato, cooked, regardless of the method, will necessarily be higher than the raw product. Most often, the root crop is baked in the oven. To do this, you can not even cut the tubers, just scrape off the peel a little and put a piece of butter on top. To preserve the juiciness of the product, it can be pre-wrapped in foil and baked for 30-40 minutes, depending on size. The calorie content of baked sweet potato will be approximately 90 kcal.
No less often, sweet potatoes are deep-fried. You can do this in oil or in the oven. Like potatoes, it is recommended to pre-soak sweet straws in water to remove excess starch, then dry and fry in the selected way. The calorie content of sweet potatoes will depend on the method of frying and the amount of oil.
Also, the vegetable can be fried on the grill, eliminating the extra calories, cook whole, mash or add to the soup. The cooking technology does not differ at all from the usual potato, so every housewife will be able to cope with such an outlandish vegetable.