Sweet potatoes contain powerful nutritional benefits. In just 1 medium-sized spud, there is over 400% of your daily vitamin A requirement, with loads of potassium and fiber. Also, sweet potatoes contain more grams of natural sugars as compared to regular potato, and have more overall nutrients with fewer calories.
1. Controlling Diabetes
According to a study, sweet potatoes may have health benefits for diabetics. Sweet potatoes are considered to be a superfood for diabetics, according to the American Diabetes Association (AMA).
Sweet potatoes have been shown to help in stabilising blood-sugar levels by lowering insulin resistance. They contain high amount of fibre, which can also help in reducing levels of “bad” LDL cholesterol in the body.
There are other superfoods that are being recommended by AMA for diabetics and these include beans, green leafy vegetables, tomatoes, salmon, citrus fruits, berries and nuts.
The cooking method you use will affect the glycemic index of a sweet potato. For diabetics, certain cooking methods are more conducive in order to manage blood sugar levels.
Mashed or boiled sweet potatoes, for instance, are not recommended because these are digested faster, therefore increasing their glycemic index and possibly causing your blood sugar levels to spike.
Similar to fiber, fat will slow down the rate of digestion and therefore maintain the low glycemic index. Therefore, the cooking method for sweet potatoes that is good for diabetics is sautéing in oil with the skins intact.
2. Heart Health
Sweet potatoes are a great source of B6 vitamins that are great at breaking down homocysteine, which is a substance that contributes to the hardening of arteries and blood vessels, according to the Harvard University School of Public Health.
Also, sweet potatoes’ potassium content is very helpful for your heart, as it helps in lowering blood pressure by maintaining fluid balance, as explained by the American Heart Association. Potassium is also an essential electrolyte that helps in regulating your heartbeat.
Just 1 medium sweet potato with the skin on, provides roughly between 4-6 grams of fiber, which does not make them the highest fiber source from the plant world, but they are loaded with a nice punch and are commonly included with foods recommended as good sources of fiber.
The National Institute of Medicine set the Dietary Reference Intake for fiber at 30-38 grams for men and 21-25 grams a day for women per day. Most people do not reach these levels. Fiber appears to help in reduce the risk of developing various conditions, such as heart disease, diverticular disease, diabetes and constipation.
3. Treatment of Stomach Ulcers
Sweet potatoes contains a soothing effect on your intestines and stomach. Vitamin C, B-complex vitamins, potassium, beta-carotene and calcium are all very effective in curing stomach ulcers.
Also, the roughage that is present in sweet potatoes helps in preventing constipation and the resultant acid formation, thereby reducing the chance of ulcers. The soothing and anti-inflammatory properties of sweet potatoes also reduce the inflammation and pain of the ulcers.
Method 1 – Baking
Bake Sweet Potatoes
Bake 100 gram of sweet potatoes and consume it twice daily. Also, you can add olive oil before eating. Do not grease the sweet potato with olive oil before baking. You do not want to oxidize olive oil during the baking process.
Method 2 – Boiling
Boiling the sweet potato and consuming it is one of the best ways to eat sweet potato for healing ulcer.
1. Place a small size sweet potato with approximately 100 gram weight in a heating pot.
2. Add enough water in the pot to cover it.
3. Boil until the sweet potato is soft. Do not over boil it
4. Remove the sweet potato from the water and let it cool to palatable temperatures.
5. Consume it. You can also add olive oil if you want.
Consume this boiled potato at least twice daily for 2 weeks to heal your stomach ulcer.