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Benefits of sweet potatoes: helps to lose weight and provides satiety

Benefits of sweet potatoes: helps to lose weight and provides satiety

Sweet potatoes are one of the most consumed tubers in Brazil. And it is not random, because it is rich in fiber, it is considered a food with a medium glycemic index, that is, it gradually increases glycemia. In this way carbohydrates are digested more slowly, delivering energy to the body gradually, not raising insulin levels and thus can aid in weight loss, as the blood insulin spikes stimulate the body to store localized fat.

O The fact that it is a gradual source of energy makes sweet potatoes an essential food for those who practice physical activity. This is because it enables these individuals to have energy to make available to the muscles during physical activity, not leading them to rebound hypoglycemia, sudden drop in glucose levels when consuming foods with high glycemic index in the pre workout - leading to dizziness, nausea and even fainting during physical activity. In addition, sweet potatoes can be consumed with the intention of resynthesis of muscle glycogen - stock of glucose in the muscles.

Benefits of sweet potatoes for diabetic patients

With regard to pathologies we indicate their consumption to diabetic patients once they have high starch content - fiber slowly digested. The sweet potato itself does not prevent or cure the disease but may help decrease the risks of blood glucose spikes. This mechanism is of utmost importance to the body since we save the pancreas more, producing low amounts of insulin, a hormone that captures glucose for cellular fuel, and thus can reduce the risk of diabetes.

Studies show the comparison of the starch content resistant cassava flour and sweet potato flour. The first, in 100g of flour, has 10% starch, while sweet potato has 17%. This resistant starch further aids in slow digestion, helping to increase the individual's satiety.

Sweet potato vitamins and nutrients

Sweet potatoes originate in tropical America, their shape, size and color vary according to their species . Around here, we have white, yellow, and purple sweet potatoes. The yellowish version, due to its pigment, is rich in beta-carotene, which once ingested becomes vitamin A, responsible for eye health, skin, increased immunity and can aid in gaining muscle mass. In addition, sweet potatoes are rich in Iron, Calcium, and have immunomodulatory properties, which act by modulating and activating the cellular components and their chemical mediators, thus increasing the effectiveness of the immune system. the content of anthocyanins, thus being an excellent source of antioxidants, avoiding the action of free radicals to the body.

It is recommended to consume this cooked or roasted tuber in the form of purees, soups, chopped. If you still want to increase the functional property of this tuber it can be consumed with spices like cinnamon, curry, saffron, rosemary, thyme, among others.

Text: Nutritionist participation Karina Valentim


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