Sweet Potatoes – A heart healthy food

If you love potatoes but are tired of the regular potatoes in the kitchen, try and include sweet potatoes in your diet. Not only are they soft, creamy and orange (at times purple), they are extremely nutritious and a way better substitute that the regular potatoes.

Health benefits of sweet potatoes:

1. Heart healthy – sweet potatoes are a rich source of vitamin B6 which reduces the buildup of homocysteine thereby reducing the risk of degenerative diseases. It also protects the heart from the the risk of heart attack.
2. Sweet potatoes are also rich in magnesium which helps in keeping the heart muscle strong and healthy. It also reduces the onset of plaque and clots in the arteries and hence reduce the risk of cardiac failure or heart attack.
3. The potassium content in sweet potatoes is perfect in regulating heart beat and reducing the risk of cardiac arrhythmia
4. Excellent for a diabetic diet – One of the biggest risk of food in diabetes is the impact it has on the surge in blood sugar levels. The advantage of consuming sweet potatoes is that they have a low glycemic index which ensures that the carbohydrates in the sweet potato do not turn into sugar and elevate the blood sugar level. Some nutritionists think that individuals with Type 2 diabetes should include sweet potatoes in their diet as it helps regulate insulin metabolism and reduces insulin resistance.
   1. The low glycemic index of sweet potatoes also makes them an excellent source of energy. So instead of having rich fat foods when you are hungry, have roasted sweet potatoes.
   2. General health – whether you are a diabetic or a heart patient or not, sweet potatoes are great for your health.
   3. They are rich in beta – carotene which helps in regulate Vitamin A levels in the blood.
   4. Vitamin A and beta carotene levels in sweet potatoes are also great for strengthening eyesight.
   5. Sweet potatoes are also great if you have asthma. Beta carotene and Vitamin C in the sweet potatoes helps reduce nose and chest congestion and cures bronchitis.
5. Rich source of antioxidants – regular consumption of sweet potatoes can reduce health risks as they are rich in antioxidants. Sweet potatoes are also known to be rich in anti – inflammatory, antifungal and antibacterial properties.
6. Rich source of Vitamin C – Sweet potatoes are excellent to fight the signs of cold and flu. The Vitamin C levels in sweet potatoes also help in tooth and bone formation and and accelerates healing of wounds. Vitamin C also protects from the toxin radicals that may be present in food.
7. Thyroid care – Sweet potatoes are rich in Vitamin D which is an important nutrient for the development of the bones and also for the overall health of the heart, muscle, skin and nerves. Vitamin D levels in sweet potatoes also help in reducing the onset of thyroid problems and helps maintain good thyroid health.
8. Rich source of Iron – If you are regularly stressed out or have a weak immune system, sweet potatoes are a must in your diet. A rich concentrate of iron in sweet potatoes protects the immune system from the negative impact of stress on the body.

How to include sweet potatoes in your diet?

If you are a diabetic, we would advise you to first speak to your doctor to understand what nutritional diet proportions of sweet potatoes should be included in your diet.

1. Sweet potatoes are available all year round so you can try them in a variety of ways and reap the benefits.
2. If you are looking for a mid meal snack, you can dice sweet potatoes in small cubes, drizzle a little olive oil and sprinkle salt and black pepper on them and grill till they are crispy on the outside.
3. Another way to have sweet potatoes is to make sweet potato wedges that can be roasted with a bit of oil and salt.
4. You can also steam the potatoes. Steaming makes them soft and easy to mash. Add some roasted garlic, milk and butter along with some salt and black pepper and make sweet potato mash.
5. You can also puree the steamed sweet potatoes and make a soup. Add fried toast cubes or cheeses sticks and have a warm comfort food.
6. You can roast sweet potato cubes and add them to staple vegetables as a saute. You can mix capsicum, sweet potatoes, beans and broccoli and make a healthy saute vegetable dinner for yourself.

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