Sweet potato: health benefits and harms

Gardeners love to grow vegetables and fruits on their plots, which are not common for widespread use. Sweet potato has a second name - sweet potato. In many European and Asian countries, this vegetable crop is used in the same way as potatoes in our country.

In addition to excellent taste, the vegetable has useful properties. A person will receive a general strengthening of the protective functions of the body if he eats sweet potato.

Sweet potato: what kind of vegetable

Overseas amazing fruit is sometimes tried to compare with the usual potatoes for us. However, the similarity is limited only by the appearance. The taste, composition and calorie content of a valuable food crop are completely different. The edible part of sweet potato is elongated tubers. Vegetable belongs to the family of bindweed. Widely distributed for cultivation in China, India and Indonesia.

The yam stalks are creeping, it happens that they reach a length of 5 meters. The leaves of the plant are large, similar to a funnel. Bees are pollinated by plants. The flowers during flowering are white or purple. One sweet potato tuber can grow up to 30 cm in length and reach a weight of 3 kg. Tubers in a thin shell, the pulp has a dry structure. Exotic root vegetables have many varieties, they bake, boil, make sweet potato puree.

Differences of sweet potato from potatoes

All people know what ordinary potato is. The tubers are round irregular in shape with eyes and various cracks. The pulp of a vegetable is much lighter than the peel. Potatoes are not eaten raw: this can lead to health problems. Sweet potato is similar to potatoes, especially red varieties. However, there are significant differences. The yam fruits are much longer, the flesh has a more saturated orange color. Some varieties of sweet potato have white flesh. The structure of the pulp of potato root crops is much looser, it contains starch.

The main distinguishing feature of sweet potato from potatoes is the opportunity to eat it raw without harming the body. In principle, sweet potatoes are cooked in the same way as well-known potatoes.

What is more useful: yam or potatoes

The nutritional value of sweet potatoes is slightly higher than that of ordinary potatoes. In potato tubers, 100 grams of vegetable contains 16 grams of carbohydrates with a calorie content of 77 kcal. Sweet potatoes in a similar portion of carbohydrates have less - 13 grams, which means that it has a lower calorie content - 60 kcal.

The potato contains more potassium, which is necessary for the proper functioning and strengthening of muscles, and various B vitamins. But in sweet potato there is a large amount of vitamin A, which is so necessary for normal vision. Despite the similarities in composition, both vegetables have different effects on the vital functions of the body.

Specialists consider sweet potato a healthier product. Potatoes also contain a lot of starch, which in high volumes negatively affects the figure. Nevertheless, both root crops have useful properties and should occupy an honorable place in the human menu.

Composition and calorie content

Sweet potatoes contain a high concentration of glucose. The calorie content of sweet potato per 100 grams of vegetable is about 60 kcal.Also in the composition are vitamins, trace elements, there is no fat content.

100 grams of sweet potato contain (percentage data):

• organic acids - 0.1;
• proteins - 2;
• carbohydrates - 13;
• starch - 7.3;
• ash - 1.2;
• monosaccharides and disaccharides - 6;
• fiber - 1.3;
• water - 80.

The amount of carotene in yam depends on the variety. In vegetables with a richer color of pulp, carotene levels are higher. Also in the composition are vitamins B, PP, ascorbic acid.

Why yam is useful

The healing properties of the vegetable culture are due to its rich chemical composition. With the regular use of a useful and nutritious product, you can not only get vitamins and minerals, but also get rid of some diseases. So what is useful overseas vegetable?

1. Carotene, which is part of it, is responsible for youth and beauty. It helps to develop collagen, which successfully fights the appearance of wrinkles. Therefore, the use of sweet potato perfectly affects the condition of the skin, thereby providing a rejuvenating effect.
2. The vegetable copes well with lowering blood pressure, prevents the appearance of cholesterol deposits and improves blood flow.
3. Potassium helps to cope with depression. Any stress contributes to the loss of potassium, and the use of sweet potato will replenish the body with the necessary substance. Natural antidepressant helps to cope with fatigue and irritability.
4. In diabetes, it is important to eat foods that do not affect sugar spikes. Sweet potato has a low glycemic index, which means it is not dangerous for patients with diabetes.
5. Vegetables can be eaten in order to prevent the onset and development of joint diseases. Sweet potato has properties that help reduce brain and muscle inflammation.
6. The exotic fruit will greatly benefit to normalize digestion. The vegetable contains dietary fiber, this prevents the formation of constipation, soothes inflammatory pain in gastritis or ulcers.
7. Sweet potato also has a beneficial effect on smokers. With regular smoking, vitamin A is excreted. With the help of the vegetable, the vitamin supply is replenished.
8. It is equally important to use the vegetable to people who want to build muscle. Many athletes begin to introduce sweet potato in the diet in order to achieve better results.

The benefits of sweet potato for weight loss

Vegetables make up the lion's share of weight loss programs. Sweet potato perfectly normalizes digestion and helps get rid of constipation. Starch in this vegetable is less than in ordinary potatoes. The product contains a rich set of vitamins and minerals that contribute to the normalization of the intestines and stomach, all this leads to the inevitable loss of excess weight.

Nutritionists have developed many programs for effective weight loss, where there is a place for sweet potato. Universal vegetable is eaten raw, baked, boiled and stewed. In order for the vegetables to benefit, they must be cooked correctly and in a gentle way. You can also make mashed potatoes from boiled sweet potato, add fruits or dried fruits there. You can cook soup or make vegetable stew.

For weight loss, it is advisable to use raw yam. It can be cut and mixed with other vegetables, as well as grated. If you follow the rules of nutrition, it is easy enough to get rid of hated kilograms.

The healing properties of sweet potato

Sweet potatoes have many medicinal properties.

1. General strengthening and anti-inflammatory effect on the body due to the content of important elements. With the help of sweet potato, it is possible to relieve joint inflammation, pain during inflammatory processes in the stomach.
2. The starch contained in the vegetable has an enveloping effect.
3. If you include sweet potato in the diet, you can get rid of a depressive state, strengthen the walls of blood vessels, thereby reducing cholesterol, maintain the skin in excellent condition, lower blood pressure and stop blood flow from injuries.
4. Sweet potatoes are also used to quickly heal deep cuts.
5. Sweet potato is popular in folk medicine. It is used in the preparation of infusions and decoctions, in which not only the underground part of the plant is added, but also the stems. For example, sweet potato juice helps with stomach ailments. It is especially recommended for gastritis, as it protects the mucous membrane from irritation.
6. Also, the fruits of sweet potatoes are used to maintain the female body. Sweet potato is often used for menopause and colds. If you eat dishes containing sweet potato, you can strengthen the immune system. The vegetable is recommended for older people, as it has a general strengthening effect on the whole body.

Is it possible to eat sweet potato with diabetes

People with diabetes are not only able to, but also need to consume sweet potato. This unique vegetable can stabilize blood sugar.

Due to the fiber, cholesterol is eliminated from the body, which helps to normalize sugar. A small amount of carbohydrates does not affect the concentration of glucose in the body.

Of course, like all foods, yam should not be eaten uncontrollably. In this case, even the most useful product can be harmful.

Sweet potato in cosmetology

Vegetable culture contains female hormones, therefore it is especially useful for beautiful ladies. The substances contained in the vegetable act anti-aging on the female body. Sweet potato helps to make the skin and blood vessels more elastic, to remove the inflammatory process. Vegetable promotes the formation of female hormones. The vegetable has a wonderful effect on the skin and hair. Self-made masks are able to refresh, cleanse and rejuvenate the skin of the face.

Moisturizing face mask

Boiled sweet potato should be kneaded with a fork and add honey and cucumber juice. Mix the mass well and apply a layer on the face. After 20 minutes, rinse with room temperature water. At the end of the procedure, it is recommended to wipe the face with ice.

Mask for oily skin

Mix puree from one sweet potato with one chicken protein and cream. The resulting slurry is applied to the face for 15 minutes. After time, wash with warm water.

Hair Growth Mask

Not only facial skin will receive nutrition from sweet potato. With it, you can accelerate hair growth. To do this, squeeze juice from a raw vegetable and rub it into the hair roots. After 20 minutes, the head should be washed in the usual way using shampoo.

Harm and contraindications

Sweet potato is used not only for food, but also for the preparation of healing infusions. Any drug has a number of contraindications. Tinctures and raw root powder are contraindicated in some cases:

• With ulcerative colitis.
• Limited use during pregnancy.

If you consume a lot of sweet potato, this can provoke the appearance of kidney stones. So there can still be little harm from sweet potato, because in everything you need to know the measure.

How to store yam

Vegetables after harvest are recommended to be stored in wooden or plastic containers. Root crops can be sprinkled with sand, straw or sawdust. You can also wrap each vegetable in paper. Storage is carried out at a temperature from +13 to +16 degrees. At low temperatures, the fruits may begin to deteriorate, rot. And if a higher temperature regime is observed in the room, then tubers will germinate.

How to cook sweet potato: recipes

A wonderful and healthy vegetable is used for diet food.Its composition helps to establish the intestines, get rid of constipation. Sweet potatoes can be boiled, steamed, baked, cook various dishes and eat raw.

Baked Sweet Potato

It does not take much time to bake. Rinse vegetables with water, scrape off the skin with a knife. If the vegetables are large, they can be cut. Sweet potatoes are placed on a mold or a baking sheet and put in a preheated oven. You can wrap each vegetable in foil, then from the allocated juice the tubers will be softer and juicier. After cooking, sweet potato can be sprinkled with your favorite seasonings.

Mashed potatoes

First, the tubers need to be peeled, then they can be cut into several parts so that they cook faster. Vegetables are placed in a prepared pan and poured with water. It must be salt to taste and put on the stove. Cook the sweet potato for about 20 minutes. Mash cooked vegetables with the addition of butter.

Crisps

Sweet potato tubers are cut into thin slices. The oven should be heated to 200 degrees. Then, slices are laid out on a greased baking sheet, on top they must be sprinkled with oil, salt, pepper and sprinkle with cinnamon. Bake for about 15–20 minutes on one side, then turn the slices over and repeat the procedure.

Fritters

To prepare you will need:

• sweet potato - 600 g;
• flour - 150 g;
• eggs - 3 pcs.;
• cream - 300 ml;
• vegetable oil - 2 tbsp .;
• baking powder - 10 g;
• powdered sugar.

In a deep bowl mix flour, eggs, salt, cream and baking powder. Then add grated sweet potato. All mix well. The resulting mass is used for baking fritters. Spoon the mass into a pan and fry on both sides.

Is it possible to eat raw yam

The main difference between sweet potato and potatoes is the possibility of eating it raw. In this form, vegetables will bring even more benefits to the body, because all vitamins and minerals are not processed. Vegetable can be added to various dishes, make salads from it and eat as an independent product.

By the way, yam during cooking and consumption does not need to add salt. Root crops can be cut or grated, then added to any vegetable salad.

Interesting facts about sweet potato

A unique exotic vegetable is not only rich in valuable useful substances, but also has interesting individual characteristics.

1. Sweet potato contains the female hormone progesterone. With its help, sexual desire in the female half of humanity is increased, so it can be safely attributed to aphrodisiacs.
2. Universal vegetable is used as a component for the manufacture of flour, starch, sugar and alcohol. For this, they take not only the tubers of the plant, but also the stems with leaves.
3. Residents of Asian countries prefer sweet potato varieties with a purple color of pulp.
4. Vegetable seeds are suitable for making coffee substitutes.
5. The taste qualities of sweet potato cannot be described in one word. All varieties vary in taste. It may look like a pumpkin, a banana with a nut, a chestnut or zucchini.

An interesting and healthy vegetable is not as common in our country as potatoes. However, many gardeners love this amazing vegetable and grow on their personal plots. Wonderful healing properties will help not only to establish digestive processes in the body, but also to cope with serious ailments.

Photo of Sweet Potato