Sweet potato

Summary – Interesting information

The sweet potato belongs to the Convolvulaceae family, with the name Ipomomea batatas. This tuber is designated by the general term “potato” together with the adjective “sweet” due to its sweet taste that differs it from the common potato.
The sweet potato is native to South America. Its shape is elongated and rounded, covered by a thin skin that covers a tasty and creamy interior. The skin, as well as the interior, can have different colors such as beige, yellow, brown, orange, red, purple. The darker the color of the sweet potato, the richer it is in nutrients.

In tropical regions, sweet potato is a staple food due to its high protein and carbohydrate content.

The nutritional richness of sweet potato makes it suitable for use in traditional medicine, while its mild flavor has been exploited in cooking for many years.

main nutrients

Nutrients (effects and potential medical indications)

Amount per 100 g of sweet potato

Carbohydrates ( primary source of energy for the body)

17,5 g

Proteins part of the constitution of body mass and part of cellular functions)

1,4 g

Fiber (promotes the assimilation of nutrients)

2,5 g

itamine C (free radical scavenger)

16,2 mg

Other nutrients: lipids vitamins A and B6 , copper , manganese

in smaller quantities

number of calories

After cooking, 100 g of sweet potato provide about 79.1 kcal.

Sweet potato main dishes, foods, beverages

Unlike potatoes, sweet potatoes can be eaten raw, as carpaccio or in remoulade sauce. It can be cooked like potatoes, giving a sweet taste to dishes. There are several ways to prepare it, such as fried, sautéed, sautéed, boiled in water, etc.
The sweet taste of sweet potatoes varies. It allows you to prepare delicious desserts, cakes, ice cream and other sweet dishes. Yellow-fleshed Virginia and pink-fleshed Malaga varieties are preferred for jam making.

Sweet potato flour is more nutritious than wheat flour, which is used to make bread and cakes in African and Caribbean countries.

In Korea, it is served in the form of noodles.

Grated sweet potato can be made into crispy pancakes mixed with chopped onion, egg and flour, prepared in a frying pan.

Like other vegetables, sweet potatoes can be served as a side dish or in soups. Sweet potato goes very well as a puree served with fish, adding an exotic touch to the dish.

Sweet potato leaves are eaten like spinach leaves. In Madagascar and West Africa, they are served with rice as an accompaniment to meat or fish.

Nutritional and health importance

Studies have shown that a diet with regular consumption of sweet potatoes can reduce the risk of certain types of cancer such as gallbladder, prostate, breast, kidney, lung and colorectal. This is due to its property of interrupting the production of genetic mutations that develop tumors.

Sweet potato is a very good antioxidant. It protects blood vessels causing relaxation, fights bad cholesterol and helps lower the risk of cardiovascular disease.

White-skinned sweet potatoes have a positive effect on the immune system and blood glucose regulation. It has beneficial effect for diabetics.

The sweet potato leaves and purple content is rich in antioxidants of the class of anthocyanins, which improve liver function by reducing the levels of liver enzymes.

Simple recipe to prepare

sweet potato croquettes

Ingredients:

– 1 kg of sweet potato.
– 1 onion.
– 1 bunch of chives.
– 1 egg.
– Flour
– 100 mL peanut oil.
– Salt and pepper.

Preparation:

– First peel and wash the sweet potatoes, then cook them. After being cooked for half an hour, mash them to make a puree.

– Peel the onion and chop finely. Wash and chop the chives.

– Add the onion and chives to the sweet potato puree, then add the egg. Season with salt and pepper and season with other spices if you like. Mix everything with a fork.

– The size and shape of the croquettes is given by the hands.

– In a large frying pan, heat the oil over high heat and quickly fry the croquettes until golden brown.

Tips: if they are smaller, they are ideal as an appetizer, while the larger ones are ideal for snacks.

Suggestion: A good accompaniment is a pineapple-based sauce, a Chinese specialty.

Create health nutrition tips

– Sweet potato skin is safe to eat. The skin contains important nutrients, so if possible, sweet potatoes should be consumed with the skin.

– Sweet potato based drinks can effectively protect the liver.

– Beta-carotene levels in sweet potatoes are higher when they are cooked. Regular consumption promotes vitamin A in children.

– Leaves are rich in antioxidants, much more than some green leafy vegetables.

– Nutritionally speaking, orange and purple fleshed sweet potatoes are better.

Interesting information about this food

– Archaeological excavations have shown that the sweet potato was the first plant to have been domesticated.

– For a long time it was thought that the sweet potato originated in India, however, it is native to South America, and was then introduced to Europe by the Spaniards.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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