When it comes to sweet potatoes, every friend is familiar with them. During the famine, sweet potatoes used to be one of the common staple foods on people’s dining tables. Now, their status has plummeted and become snacks everywhere, such as roasted sweet potatoes, sweet potato dumplings, dried sweet potatoes, etc.
Now nutritionists are saying that eating coarse grains is good for your health. This delicious and cheap sweet potato has once again entered people’s eyes. Chinese sweet potato reached 81.7 million tons in 2011, close to 80% of the world’s total sweet potato production. Eating sweet potato as a staple food will have unexpected benefits for what?
Some friends have bad feelings about sweet potatoes, because they will feel [heartburn] and vomit sour water after eating them every time. Can this sweet potato be eaten or not?
Prevent constipation, control weight and protect eyes.
100 grams of raw sweet potatoes can provide 1.6 grams of protein and 20.7 grams of carbohydrate. The dietary fiber content of sweet potatoes is as high as 3%, more than double that of refined rice. For people prone to constipation, besides eating more vegetables, it will be very beneficial to replace some staple foods with various coarse grains.
Sweet potatoes contain less starch than ordinary staple foods, and eating sweet potatoes is very [full], which also quietly plays a role in controlling weight. Friends who need to lose weight may as well give it a try.
Sweet potatoes also contain a lot of vitamins and minerals, In particular, the variety of [yellow pulp] contains a large amount of-carotene, which can become vitamin A. If people lack vitamin A, the most typical manifestation is that their eyesight will decline at night. Eating some foods rich in vitamin A or carotene everyday is the best way to prevent it!
What is sweet potato [heartburn] like?
Eating sweet potatoes does bring some troubles, for example, eating too many sweet potatoes is easy to [burn heart].
This kind of [heartburn] is actually caused by the acid water in the stomach accidentally flowing upward to the esophagus and stimulating the esophagus. Starch and dietary fiber in sweet potatoes can stimulate a large amount of gastric acid secretion, thus causing heartburn.
At ordinary times, friends with bad stomach or hyperacidity should control the consumption of sweet potatoes, eat less each time and eat with other foods.
Diabetics should be careful!
Generally speaking, it is recommended that diabetics eat coarse grains properly. The glycemic index of coarse grains is generally relatively low, which is conducive to stable blood sugar.
However, although sweet potatoes are classified as [coarse grains], the glycemic index GI of cooked rice, a sharp tool for raising blood sugar, is 88 and that of cooked sweet potatoes is 76.7. For diabetics, foods with GI less than 55 are more helpful for controlling blood sugar.
Some varieties of sweet potatoes are not sweet and still have a lot of starch, which is also a sharp tool for raising blood sugar. Therefore, it is safe to control the quantity when eating.
Purple sweet potato is genetically modified and cannot be eaten?
In recent years, there have been many purple sweet potatoes on the market, which are purple from skin to heart. Some friends think these are genetically modified foods and cannot be eaten.
In fact, purple potato is only a special breed bred and is rich in anthocyanin. Anthocyanin is also a common natural antioxidant.
Teach your friends a common trick: When cooking purple potato porridge, don’t put alkali, which will give purple potato porridge an unappetizing gray-blue color. Add a little lemon juice to enrich the taste, and at the same time it can be more purple and look better.