Sweet potatoes are good for your stomach
The sweet potato - the bulging nutrient package
The essentials in brief:
- Sweet potatoes are one of the best sources of beta-carotene, contain anti-inflammatory substances and have an alkaline effect on the body
- Good quality fiber is important for a well-functioning digestion
- Is a great alternative for your healthy diet
Where does the sweet potato come from?
She loves the tropical climate: the large, red-skinned sweet potato originates from South America and likes it warm. Due to this requirement, the sweet potato, also called batat, is grown mainly in countries where the climate is not too cold. Sweet potatoes thrive today in the United States, Brazil, the Caribbean, Israel and Africa. Incidentally, like its distant cousin, the normal potato, the potato was once brought to Europe by the Spanish conquerors. After the exotics were neglected for a long time and only rarely found their way into the kitchen in this country, the red-orange tubers are now experiencing a new upswing and are more popular than ever before.
When does the sweet potato grow?
The sweet potato has the botanical name Ipomoea batatas and is also known as white potato, batata or bindweed. The plant belongs to the bindweed family and, after potatoes and cassava, is one of the third most widely grown root and tuber food plants in the world. By the way, sweet potatoes are hardly related to normal potatoes - even if the two look quite similar. The sweet potato does not have a fixed season; it is easily available all year round and can be kept for around twelve months if properly stored.
How Healthy Are Sweet Potatoes?
The taste of the sweet potato is hardly surprising: the aroma and consistency are reminiscent of floury potatoes, although the taste is slightly sweet. When buying the tubers, it is important to look for firm and evenly colored sweet potatoes. Only then do they taste best and contain all the important, high-quality nutrients. Incidentally, the sweet potatoes do not save on those: At just 108 kilocalories per 100 grams, the sweet potato contains 24 grams of carbohydrates and 3.1 grams of fiber. It also contains 1.6 grams of protein. In contrast, there is hardly any fat to be found in the great tuber: only 0.6 grams can be found in the potato.
Sweet potatoes have many healthy ingredients: the content of secondary plant substances such as anthocyanins and carotenoids is particularly high. These substances protect the body cells from free radicals through their antioxidant effect and should not be missing in any diet. By the way: the darker the sweet potato and its pulp, the more of these positive substances it contains. Mothers-to-be and women who are trying to conceive should also include sweet potatoes in their diet. The tubers contain a particularly large amount of natural folic acid, which is important for the development of the embryo.
In addition, the sweet potato contains vitamins B2, B6, E and H, which is also known as biotin. The minerals and trace elements iron, manganese and copper are also found in the tuber. Because the potato contains almost no fat, but contains many important nutrients and vitamins, it is particularly important for a sports-related diet.
This is how the sweet potato becomes a pleasure
The sweet potato is a grateful tuber and invites you to experiment. One thing should be avoided at all costs: storage in the refrigerator. The cold does not get the warmth-loving potato at all and quickly makes it limp and tasteless. However, storage in a dry room at around 20 degrees is recommended.
Creativity pays off when it comes to preparation. The batata can be cooked in the classic way and also processed into puree. The sweet potato also tastes great fried, as well as fried in thin slices as a snack. Incidentally, when baked, the sweet potato is an important ingredient in the traditional turkey meal, which is served on the table for Thanksgiving in the USA.
The red tuber can be combined just as well as the potato - the potato shows its best side with all types of vegetables, meat and fish. The tubers are also a particular pleasure when they are cut into eighths, baked in the oven and then served with a light dip - this is not only delicious, but also light and figure-friendly. In Korea, the tubers are even used to make noodles; In Japan, the sweet potato is used in desserts and is already served for breakfast. In Africa, the herb of the sweet potato is often prepared similar to spinach and served together with the cooked tubers - unfortunately this green is rarely available in this country, unless the fruit is grown in your own garden.
You should definitely try the use in grated form as a buffer or pureed as an ingredient in a traditional American pie. Even the smallest ones will become real gourmets with sweet potatoes: As baby porridge or in baked form as sticks, the young ones also love the healthy vegetables. And best of all: In contrast to the potato, the batata can even be nibbled raw, making it an ideal alternative to fatty chips.
The sweet potato - a real health plus
The sweet potato deserves attention: With its slightly sweet taste and versatility, the tuber can be used in new ways in the kitchen. The nutrient-rich vegetable scores with many vitamins, minerals and trace elements it contains and has a moderate 106 kilocalories per 100 grams. The sweet potato is almost indispensable for athletes and pregnant women and deserves a permanent place on the shopping list.
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