Sweet potato: a tasty and healthy option to include in the menu

When it comes to diet, and more specifically weight loss, most people are wary of consuming carbohydrates. However, this type of food is responsible for giving energy, so they should not be eliminated from the diet (unless this is guided by a professional such as a nutritionist or nutritionist).

But, the tip, for those who care about health and fitness, is to invest in “good carbohydrates”. And among them, none stands out more than the sweet potato!

Very famous among athletes, what few people know is that this potato is not only suitable for those who exercise, but for everyone, as it can offer numerous health benefits – which go beyond good shape.

Below you can see what benefits sweet potato can offer, how it can be useful in a weight loss process and how it can/should be consumed.

Sweet Potato X English Potato

One of the most common doubts among people is: what is the difference between sweet potato and “normal” (English) potato? Why is sweet potato more recommended?

Talitta Maciel, from Espaço Reeducação Alimentar, explains that the sweet potato has a higher caloric value than the “common” potato, however, it helps in weight loss. “This is because it increases the feeling of satiety and provides energy in a balanced way, without raising blood glucose levels,” she says.

In addition, adds the nutritionist, sweet potatoes have more fiber, more potassium, and more calcium than the English potato.

“The characteristics of this tuber also help to control bad cholesterol (LDL) and diabetes, in addition to helping with good intestinal functioning”, says Talitta.

Another big difference between sweet potatoes and “common” potatoes is the type of carbohydrate, called resistant starch, as Talitta explains. “This starch, unlike normal carbohydrate, is not quickly absorbed by the body. The enzymes in the small intestine cannot digest it, in addition, it attracts fat and sugar molecules, so these molecules end up being digested more slowly”, he highlights.

5 benefits of including sweet potatoes in the diet

In short: there is no shortage of good reasons to include sweet potatoes in your diet. Below you can see the main ones:

1. Diabetes control

The consumption of sweet potato, according to Talitta, helps in controlling diabetes, as it has a low glycemic index.

2. Weight loss

Talitta points out that sweet potatoes help with weight loss, as it reduces appetite and is rich in fiber. “In the proper amount, it can be an ally in weight loss, because it is a low glycemic index carbohydrate – which means that it is digested more slowly and, thus, gives you more satiety, helping to control weight. Also, by releasing glucose gradually, it prevents it from being stored in the body as fat,” she says.

3. Energy for practitioners of physical activity

Talitta explains that sweet potatoes are a great option for practitioners of physical activity. “It provides a lot of energy without causing blood glucose spikes, increases the mood during activity, helps in burning fat and gaining muscle mass”, he highlights.

4. Boosting the Immune System

Talitta points out that sweet potatoes also strengthen the immune system, as they have a high amount of vitamin A.

5. Versatility

Sweet potatoes, in addition to being delicious and pleasing to most people, make good healthy dishes (both savory and sweet).

It is worth mentioning, however, that it should always be cooked. No frying the sweet potato, because the oil makes the option unhealthy.

How much sweet potato is “allowed” to consume per day?

Despite being healthy, of course, sweet potatoes should not be consumed in excess. Talitta explains that the recommended amount for daily consumption should accompany the needs of 60% to 65% of carbohydrates, on average, of a food routine. “However, this can be adjusted according to the person’s physical activity level, weight, height and goal,” he says.

The nutritionist adds that about 100 grams of sweet potato has approximately 100 calories.

5 sweet potato recipes

Here are some suggestions to include sweet potatoes in your menu and enjoy all the benefits it offers:

1. Sweet Potato Brownie

(Recipe suggested by nutritionist Talitta Maciel)

Ingredients

• 1 medium sweet potato (boiled and peeled)
• 1 free-range egg
• 2 full tablespoons of cocoa powder
• 2 tablespoons of organic honey
• 1 cup oat flakes
• 1 teacup of water
• 1 level teaspoon of chemical baking powder

Method of Preparation: Beat everything in the blender, until it forms a homogeneous mass. Put it in a small greased shape, and take it to bake for approximately 25 minutes in a medium oven 180-200 degrees.

2. Crispy Sweet Potato Biscuit

(Recipe suggested by nutritionist Talitta Maciel)

Ingredients

• 2 tablets of cooking margarine (200g)
• 1 cup demerara sugar
• 1 cup boiled and mashed sweet potato
• 3 cups of corn starch
• 1 tablespoon of baking powder

Preparation: Mix all ingredients. Cut the cookies and bake in a preheated medium oven until they are slightly golden. (If they bake too much, they become bitter).

3. Baked Sweet Potato with Ginger

(Recipe suggested by nutritionist Talitta Maciel)

Ingredients

• 9 sweet potatoes, peeled and diced
• 3 tablespoons grated fresh ginger
• 2 tablespoons walnut oil or coconut oil
• 1 teaspoon(s) cinnamon powder

Preparation: Preheat the oven. In a large bowl, combine the ingredients. Transfer everything to a large, cast-iron skillet (or other oven-safe type). Bake for 20 minutes. Turn the mixture to expose the pieces that are at the bottom of the skillet. Bake for another 20 minutes, or until sweet potatoes are tender.

4. Sweet Potato Cake with Tuna

Ingredients

• 1 sweet potato (large) boiled and mashed
• 1 can of tuna
• 1 tablespoon of chia
• parsley to taste
• saffron to taste
• salt to taste
• 1 small onion
• 2 Brazil nuts, chopped (optional)
• Pepper to taste (optional)

Preparation: Mix everything in a bowl, make balls with your hands. Place the balls on a baking sheet greased with a little olive oil and bake in the oven for about 20 minutes (or until golden).

5. Sweet Potato Puree with Ricotta Cream

Ingredients

• 2 sweet potatoes (large)
• 1 tablespoon of extra virgin olive oil
• A bit of salt
• 2 tablespoons ricotta cream

Preparation: Cook the potatoes, remove the skin and squeeze. Mix with the olive oil, salt and ricotta cream.

Now you have some recipes and you already know good reasons to include sweet potatoes in your diet. Remember that, although healthy, it should not be consumed in excess!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.