These potatoes are one of the most versatile (roast, purée, steam, bake, or grill) and healthy vegetables I know and many researchers will agree.“Sweet potatoes are considered a superfood for diabetics, says the American Diabetes Association (AMA). They contain a high amount of fiber, which also helps to reduce levels of “bad” LDL cholesterol in the body”. (SOURCE: https://www.bodyandsoul.com.au/nutrition/nutrition-tips/sweet-potatoes-a-diabetic-superfood/news-story/c559e96a115ee2ad0ac1b6e9ceb3799d). The natural sugars in sweet potatoes are slowly released into the bloodstream; which has been shown to support stabilizing blood sugar levels by lowering insulin resistance.
Sweet potatoes are packed with sweet flavor and lots of nutrients:
Vitamin B6 (linked with prevention of heart attacks)
Vitamin C (bone and tooth formation, digestion, and blood cell formation)
Vitamin D (supports the thyroid gland.)
Iron (red and white blood cell production, and the metabolizing of protein.
Magnesium (the relaxation and anti-stress mineral)
Potassium (help regulate heartbeat and nerve signals)
Carotenoids (help strengthen eyesight and boost immunity to disease)
Top all of these benefits with the fact that these tubers are a great source of the anti-inflammatory nutrients, vitamins A and C; which makes them excellent for those suffering from arthritis or asthma.
o 5 medium sweet potatoes, peeled and cut into small cubes
o 1 small onion, chopped
o ½ cup extra virgin olive oil
o 1 green chili pepper (I left this out)
o ¼ cup lime or lemon juice (I used lime)
o 1 (15 oz.) can black beans, rinsed and drained
o ¼ cup fresh cilantro (coriander), chopped
o Black pepper to taste Instructions
1. Preheat the oven to 200°C/400°F.
2. Line a baking sheet with foil and spread the potatoes and onion in a single layer. Add about 1-2 tablespoons of the olive oil and mix well.
3. Roast the potatoes for about 30-45 minutes, or until done, turning the potatoes occasionally.
4. Add the rest of the oil, juice, chili peppers (if using), pepper to a blender or food processor and blend until smooth.
5. Add the sweet potatoes to a bowl along with the black beans. Drizzle the dressing over the potatoes and black beans. Mix well.
6. Sprinkle the chopped cilantro (coriander) on top.
Yours in health – Dr. Velonda
TWITTER: @drvelonda INSTAGRAM: sweetpotatodelights FACEBOOK: Be-Fit, Inc.
The sweet potato is in a class of its own. The sweet potato is only distantly related to the potato. It is commonly called a yam in parts of North America, although they are only very distantly related to the other plant widely known as yams which are native to Africa and Asia. This nutritious, delicious vegetable is most frequently boiled, fried, or baked. They can also be processed to make starch and a partial flour substitute. Industrial uses include the production of starch and industrial alcohol.
Top health benefits of sweet potatoes
First of all sweet potatoes are loaded with Antioxidants: Beta-carotene gives the sweet potato its deep orange color. One medium potato also provides us with over 200% of our Daily Value of vitamin A. Vitamin A plays a key role in the health of our eyes, skin, skeletal and soft tissue, and even our teeth!
Anthocyanin lends the purple sweet potato its unusual violet hue. Purple sweet potatoes contain antioxidants with anti-inflammatory properties similar to red wine. Furthermore Blood Sugar Regulation
The high fiber content of sweet potatoes slows the release of sugar into the bloodstream, helping to keep blood sugar steady.
Sweet potato chili
1 tablespoon grapeseed oil
1 small red onion, diced
2 medium cloves garlic, minced
2 8-ounce block of tempeh
14.5-ounce can organic diced tomatoes
28-ounce can organic tomatoes sauce
2 15-ounce can chili beans
3 tablespoons chili powder
2 tablespoons adobo
2 tablespoons ground turmeric
Crushed red peppers to taste
1-2 cups water
Heat the oil in a large pot over medium-high heat.
Sautee onion and garlic for about 4 minutes, stirring, until the vegetables have softened.
Add tempeh, sauté 5-7 minutes, until browned
Stir in canned tomatoes (with their juices)
Add chili beans, chili powder, adobo, and turmeric; stir gently to mix well.
Add water (depending on desired thickness)
Simmer at medium for 35 minutes.
Yours in health!
The Office of Disease Prevention and Health Promotion, on the healthfinder.gov website, reminds us that diabetes is one of the leading causes of disability and death in the United States; causing blindness, nerve damage, kidney disease, and other health problems if left uncontrolled. SOURCE: https://healthfinder.gov/NHO/NovemberToolkit.aspx
Researchers from the College of Agriculture and Life Sciences reveal sweet potato as a weapon against diabetes. The good news for diabetics is that research has confirmed that sweet potatoes are a low-glycemic index (GI) food. The glycemic index measures how quickly certain foods release carbohydrates into the body. High-GI foods cause blood sugar levels to spike, while low-GI foods release glucose slowly into the bloodstream. SOURCE: https://projects.ncsu.edu/cals/agcomm/magazine/winter07/diabetes.html
Sweet potatoes contain a good deal of fiber, particularly when the skins are left on. The amount of fiber in a food slows down the rate of digestion of the starches. This action, in turn, lowers the glycemic index of the sweet potato and helps keep blood sugar levels within a manageable range. https://sweetpotatodelights.org/
Yours in health – Dr. Velonda