Walking on the street, you can see roasted sweet potatoes everywhere, and the aroma of roasted sweet potatoes in the air is very tempting. What are the benefits of sweet potatoes for the human body? What should you pay attention to when eating sweet potatoes?
Roasted Sweet Potatoes
Sweet potatoes have three major nutritional highlights. Sweet potatoes are typical high-potassium, low-sodium foods, and their dietary fiber content is very high, much higher than that of Chinese cabbage, which appears fibrous. Moreover, the vitamin C content in fresh sweet potatoes is even higher than that of tomatoes and apples. It is both heat-resistant and water-resistant, and is not easily lost during processing.
“Hearts” are different, and so are their nutritional strengths. The carotene content in red and yellow-fleshed sweet potatoes is higher, which is more beneficial for protecting vision; the crude fiber content of white-fleshed sweet potatoes is high, and the sugar content is 4% to 5% higher than that of red and yellow-fleshed ones, with a sweeter taste; purple-fleshed sweet potatoes have high selenium and anthocyanin content, making them a veritable antioxidant expert.
However, although sweet potatoes are good, you should also pay attention to a few things:
When eating sweet potatoes, don't forget to reduce your staple food. The carbohydrates and energy contained in sweet potatoes are almost equivalent to the same amount of rice. If you eat two ounces of sweet potatoes, you should eat two ounces less rice. Moreover, eating too many sweet potatoes can easily produce a large amount of carbon dioxide gas in the gastrointestinal tract, causing bloating and burping. When eating it as a staple food, it is recommended to eat only 100 to 200 grams.
Be cautious about eating sweet potatoes on an empty stomach. People with weaker gastrointestinal functions may experience excessive secretion of gastric acid if they eat sweet potatoes on an empty stomach, leading to abdominal discomfort. For people with normal gastrointestinal function, the impact is not significant. It is best to eat them hot after high-temperature heating. People with gastric ulcers or highly acidic chronic gastritis should eat less to avoid worsening the condition.
Pair sweet potatoes with the right foods. Eating sweet potatoes alone lacks protein and lipids. It is best to pair them with vegetables, fruits, and protein-rich foods to avoid nutritional imbalance. For example, when eating sweet potatoes, you can also eat a little less pork, which can promote the absorption of fat-soluble beta-carotene and vitamin E. You can also pair them with some salty dishes, which can not only adjust the taste but also reduce stomach acid and relieve gastrointestinal discomfort.
Sweet Potato Porridge, No Bloating
Sweet Rice Porridge with Sweet Potato
Make sweet potato porridge. If you are worried about bloating from eating sweet potatoes, you can cook them into a porridge with millet or glutinous rice to relieve the discomfort.
Steam or boil sweet potatoes. Soak the sweet potatoes in salt water for 10 minutes before steaming or boiling to reduce the effect of oxidase and decrease bloating.
Roast sweet potatoes. You can use a microwave or oven to make your own roasted sweet potatoes, which is safer than store-bought ones. Roasted sweet potatoes have a higher sugar content and taste sweeter. Moreover, when carbohydrates are heated above 120°C, they produce aromatic substances, a temperature that steaming and boiling cannot reach.
In addition, you can also make pan-fried sweet potato slices, sweet potato vermicelli soup, snacks, or stir-fry them alone. There are also dishes like braised pork with sweet potatoes and sweet potato meatballs, but they are higher in calories.
Porridge
Roast potatoes