Is Sweet Potato Good For High Cholesterol
October 5, 2016 by Admin2
Sweet potatoes are well-known throughout the world. Many people in different countries process this fiber-rich food into variety of menus, which can be either healthy or fatty. When cooked and eaten solely, this orange-skinned potatoes can be a beneficial food source, which provides vitamins, minerals, and fibers our body requires, while if cooked until caramelized and combined with high saturated fat food sources, this food can be instead, a cholesterol-raising agent. Despite this, in some developed countries, especially in Asia, sweet potatoes have been developed into a food source for people with high level of cholesterol.
Is Eating Raw Sweet Potato Good For You
Sweet potatoes are packed with beta-carotene which our body transforms to vitamin A. Vitamin A is a fat soluble vitamin that increases the body immune system, keeps the skin healthy and keeps eye health. Sweet potatoes are high in anti-oxidants and lower the potential health dangers connected with heavy metals and totally free radicals as they travel through our digestive tract. They likewise have anti-inflammatory properties and are terrific for individuals with inflammatory conditions such as arthritis.
The majority of us question whether sweet potatoes can be consumed raw. Naturally, yes, however just in moderation as its nutrition value is improved just after cooking.
Dark sweet potatoes consist of carotene. Your body can convert it into vitamin A. Likewise, sweet potatoes tend to lose some amount of nutrients after they are cut from their vines. That is why eating them fresh is recommended. Rather of eating it raw, it is much better to prepare it before eating.
Nutritional Value Of Sweet Potatoes:
Sweet potatoes are rich in carbohydrates, fiber, and other nutrients. The carbohydrate content in sweet potatoes is lesser than potatoes. While a potato contains 26gm carbohydrate, whereas sweet potato contains only 23gm carbohydrate.
The fiber content in sweet potato is two times more than the potato.
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Whats The Difference Between A Sweet Potato And A Yam
People often mistakenly refer to sweet potatoes as yams. But these two plants arent actually related at all.
Yams are related to grasses and lilies and;native to Africa and Asia. Theyre usually cylindrical with black or brown, rough, bark-like skin, and white, purple, or red flesh. Sweet potatoes have characteristic tapered ends with smoother skin.
You can find sweet potatoes at just about any grocery store. However, in North America and Europe, you will only find true yams stocked at international and specialty markets.
You might be thinking, but I see yams at my grocery store all the time and youd be right that theyre labeled that way. But this label is deceiving.
There are actually two types of sweet potatoes in most mainstream produce sections: firm and soft. Grocers needed a way to differentiate between the two types. The soft kind, which includes the Garnet and Jewel varieties, resemble yams. This is how they picked up the false name.
Maintaining Healthful Blood Pressure Levels
The American Heart Association encourage people to avoid eating foods that contain high amounts of added salt, and to instead consume more potassium-rich foods to maintain a healthy cardiovascular system.
A 124 g serving of mashed sweet potato provides
Get more tips on foods to lower blood pressurehere.
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What Are The Nutritional Benefits Of Sweet Potatoes
All potatoes are nutrient-dense and healthy for you, says Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York. But sweet potatoesthe orange, yellow and purple varieties of the root vegetableare lower in calories and carbohydrates than the average spud. Theyre also higher in vitamin A, an antioxidant that boosts immunity and helps you maintain healthy skin and vision. One sweet potato provides far more than 100% of your recommended daily allotment of vitamin A, according to the USDA.
Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. Theyre also a good source of potassium and magnesium, which help improve heart health by helping to regulate blood pressure.
Even better, one sweet potato has about four grams of plant-based fiber, which helps you maintain a healthy weight and lowers risk of chronic diseases such as type 2 diabetes and high cholesterol.
What Are Saturated Fats
Saturated fats are generally solid or waxy at room temperature and are most often found in animal products and tropical oils. The following foods contain saturated fats:
- Fatty cuts of beef, pork, lamb, veal, and the skin of poultry.
- Hot dogs, bacon and high-fat luncheon meats, such as salami and bologna.
- Full fat and processed cheeses, cream cheese.
- High-fat dairy products, such as whole milk, cream, half and half, butter and sour cream.
- Lard, bacon fat, sauces and gravies made from animal fat.
- Most fried foods and fast foods.
- Tropical oils – palm, palm kernel and coconut.
- Baked goods made with lard, butter or tropical oils.
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How To Prepare It
At the store, choose firm, not mushy, sweet potatoes that have even-colored skin. Use a stainless-steel knife to cut them. A carbon knife will darken the flesh.
While you may usually top your sweet potatoes with brown sugar and marshmallows at Thanksgiving, there are healthier ways to prepare them. You can steam, roast, boil, or microwave them. Sweet potato fries are also tasty, but don’t eat them often. Although they offer more nutrients than fries made from white potatoes, they’re still high in fat.
Sweet Potatoes Are Remarkably High In Vitamin A
Worldwide, vitamin A deficiency is the leading cause of preventable blindness in children. An estimated 250,000 to 500,000 children become blind every year due to a lack of this critical nutrient. Half of these children die within a year of losing their sight.
Hoping to solve this problem , over the last several decades, biotechnology companies, governments, foundations, and scientists have spent hundreds of millions of dollars attempting to develop and popularize golden rice.
This is a form of rice thats been genetically engineered to provide beta-carotene . Despite decades of effort, the product still hasnt reached the market.
How ironic that this same effort could have gotten sweet potatoes and the means to grow them into the hands of most of the impoverished families now suffering from vitamin A deficiency. Of course, that wouldnt have made biotech company, Syngenta, any money. But it would have helped a whole lot more people than golden rice ever has, and most likely, ever will.
News flash: The biotech industry and its supporters have long promoted GMO golden rice as an urgently needed solution to vitamin A deficiency. But in late 2018, in a surprising twist, the US Food and Drug Administration concluded its consultation process on golden rice by informing the current developers, the International Rice Research Institute , that golden rice does not meet the nutritional requirements to make a health claim.
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Tips For Cooking Potatoes To Benefit High Cholesterol
When you wish to get the most nutritional benefits out of potatoes; you need to cook potatoes in the correct manner. As mentioned before; all the nutrients, vitamins and fiber are concentrated in the skin of the potato. Hence; potatoes are best cooked with the skin on to get extra dietary fiber that can negate the effects of bad cholesterol.
Reduced Oxidative Damage And Cancer Risk
Oxidative damage to cells is often associated with an increased risk of cancer, which occurs when cells divide uncontrollably. ;Diets rich in antioxidants are associated with a lower risk of stomach, kidney, and breast cancers. Studies indicate that sweet potatoes potent antioxidants may reduce your risk of cancer. Purple potatoes have the highest antioxidant activity.
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Sweet Potato As Skin Moisturizer And To Maintain Skin Elasticity:
Make a homemade scrub that does not dry the skin out, using boiled sweet potatoes.
How To Use:
Sweet Potato Health Benefit #: They Support Digestive Health
Sweet potatoes are an excellent source of fiber, especially when you eat the skin. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer.
One medium sweet potato has six grams of dietary fiber. They also contain resistant starch, a type of starch that plays a role in feeding your bodys good bacteria.
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Sweet Potatoes For Weight Loss:
The watery content in sweet potatoes make it filling and prevents heavy eating. Thus, these foods help reduce weight. This high fiber food helps reduce weight as it make us feel full longer, decrease the calorie intake, thereby preventing weight gain. Sweet potatoes can be a therapy for high cholesterol patients.
Good Cholesterol Vs Bad Cholesterol
Cholesterol is a waxy, fat-like substance thats found in our cells. You may have heard people use the terms good cholesterol and bad cholesterol. Theyre referring to HDL and LDL. Because cholesterol cant dissolve in the blood, it has to be carried through your blood by lipoproteins. There are two types of lipoproteins that transport the cholesterol to and from cells: low-density lipoprotein and high-density lipoprotein .
LDL is labeled the bad cholesterol because it creates plaque, which clogs your arteries. If a major clog occurs, it can result in stroke or heart attack. The good cholesterol in your body is your HDL. HDL is good because it helps remove LDL from your arteries and transport it back to your liver, keeping your arteries clear. You also have triglycerides, which are fats carried in the blood from the food you eatyou want your triglyceride count to be low, like your LDL cholesterol.
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How To Choose And Store Sweet Potatoes
Next time you shop for sweet potatoes, here are a few things to keep in mind.
When you pick one up, take a close look at its skin . It should all be mostly the same color without visible signs of decay or cracking.
Give it a little squeeze. You dont want your sweet potato to be squishy anywhere, as this could indicate rotting.
When you get your sweet potatoes home, make them a nice place to rest in a basket on your countertop or pantry. You should;keep them dry and cool .
Typically, you should use sweet potatoes within a few weeks of purchase.
Sweet Potatoes Are Easy To Make And Love
Contributed byFood for health editors
They can be sliced into wedges and oven-roasted as fries or incorporated into hearty chili recipes: Black bean chili with sweet potatoes and Swiss chard,;Vegetarian sweet potato chili
Or a simple baked sweet potato is both delicious and incredibly easy.
- 1/2 to 1 teaspoon sesame oil
- 1 tablespoon orange or tangerine juice
- 1/2 teaspoon freshly grated ginger
- 1 teaspoon thinly sliced scallion;
Other simple topping ideas :
- 1 teaspoon butter, olive oil or coconut oil
- For a sweet topping: A pinch of cinnamon and/or nutmeg
- For a savory topping: Black pepper and a pinch of sea salt
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Sweeten Your Health With Sweet Potatoes
Fiber, complex carbohydrates, vitamins, and minerals are essential for good health. And sweet potatoes are a fantastic way to add them to your diet.
Many of us have ancestors who reaped their benefits for a very long time, and theres certainly no need to stop now. Luckily, sweet potatoes are affordable, easy to use and store, and available in many parts of the world all year long.
Sounds pretty sweet to me!
Tell us in the comments:
Did any of the sweet potato health benefits surprise you?
Will you eat more sweet potatoes now?
Whats your favorite way to enjoy sweet potatoes?
Increase The Amount Of Fiber In Your Diet
Most of us do not get enough fiber in our diet. The recommended amount is 25-35 grams of dietary fiber per day. Dietary fiber is a type of carbohydrate that the body cannot digest. As fiber passes through the body, it affects the way the body digests foods and absorbs nutrients. Fiber can help reduce your LDL cholesterol level. A fiber-rich diet can also help control blood sugar, promote regularity, prevent gastrointestinal disease and help you manage your weight.
There are two types of dietary fiber: soluble and insoluble. To receive the greatest health benefit, eat a wide variety of all high-fiber foods. Refined foods, like white bread, white pasta and enriched cereals are low in fiber. The refining process strips the outer coat from the grain, which reduces the amount of fiber that’s left.
The best sources of fiber are whole grains, fruits, vegetables and legumes .
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How To Make Mashed Sweet Potatoes
Its so easy to make this side dish!
First up, prep the potatoes, you can peel or not, depending on your preference. Cut them into similar sized chunks so that they cook quicker and are easier to mash. Dont leave them whole.
Place the chopped potatoes into a saucepan and cover them with water. Bring them to a boil and cook uncovered until they are fork tender. Drain the potatoes and add them back to the saucepan. Add the milk, butter, salt and pepper.
While theyre still hot, mash until they are smooth and consistent.
Serve them warm and garnish with thyme leaves.
Japanese Sweet Potato As Part Of The Lectin Avoidance Diet
Japanese sweet potatoes, like all sweet potatoes, are low in lectins .
Lectins are proteins that bind to carbohydrates. Although not all lectins are bad, some lectins and other substances found in plants can trigger immune reactions and damage the gut in certain people. These substances can be found in seemingly healthy foods like whole grains, beans, tomatoes, or fruit. Gluten , a protein found in wheat, barley, and rye, is a particularly dangerous type of lectin that can cause a lot of damage in the body .
Food sensitivity is a set of inflammatory or adverse reactions to food that isnt an allergic reaction. While food allergies cause an immediate reaction , food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. Usually, a food sensitivity will cause symptoms that are obscure and dont fit neatly into any diagnosis such as brain fog, pain, fatigue, anxiety, and insomnia .
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What Is Considered High Cholesterol And Why Is It Dangerous
According to the National Heart, Lung, and Blood Institute, high cholesterol is one of the leading causes of heart disease.;And by now you probably know that heart disease is the number one killer of women in the United States. High cholesterol itself usually doesnt cause symptoms, so the best way to diagnose it is with a blood test at your doctors office called a lipid panel. A lipid panel is usually administered after a 9-12 hour fasting window to get an accurate read of your total cholesterol.
In addition to giving you a total cholesterol reading, this will also tell you what;percentage of that number is LDL and HDL and your triglyceride count. Its important to not only know your total blood cholesterol level, but to ask your doctor to break down what amount is LDL and what amount is HDL.
Overall, a desirable;total blood cholesterol level is less than 200 mg/dL. Your cholesterol may be borderline high if it is 200-239 mg/DL; and 240 mg/dL and above is generally considered high.;Again, these are guidelines for your;total number; you still want to ask your doctor what percentage is HDL and what percentage is LDL.
Reducing The Risk Of Cancer
Sweet potatoes are an excellent source of beta-carotene. This is a plant pigment that acts as a powerful antioxidant in the body. Beta-carotene is also a provitamin. The body converts it into the active form of vitamin A.
Antioxidants may help reduce the risk of various types of cancer, including prostate and lung cancer.
Antioxidants such as beta-carotene can help prevent cellular damage caused by unstable molecules called free radicals. If levels of free radicals in the body get too high, cellular damage can occur, increasing the risk of some conditions.
Obtaining antioxidants from dietary sources may help prevent conditions such as cancer.
Can some foods help prevent cancer? Find out here.
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The Relationship Between Potatoes Bile And Cholesterol
It must be noted that only 25% of the bodys cholesterol content comes from dietary sources. The rest is produced by the liver. The liver secretes bile that is high in cholesterol content. The fibers in potatoes bind the cholesterol to the bile; preventing bad cholesterol from causing damage such as clogged arteries, heart disease, which is byproduct of clogged arteries and stroke which is caused by the plaque buildup in clogged arteries. It is easy to see that eating potatoes is definitely beneficial for those afflicted by high cholesterol levels.
Your Immune System May Get A Boost
If it feels like you get every cold that’s going around, adding some sweet potatoes to your regular meal plan may provide some protection.
“Not only are sweet potatoes extremely high in vitamin A, they are also high in vitamin C. Both of these vitamins work in your body to enhance your immune system and help you to fight off infections,” says Megan Byrd, RD, founder of The Oregon Dietitian, citing a study published in the journal Nature Reviews Immunology. “Vitamin A deficiency has been linked to decreased immunity, especially with GI and respiratory infections.”
And if you want to give your immune system a leg up, check out the 30 Best Immune-Boosting Foods.
Consider sweet potatoes an essential tool in your arsenal against high cholesterol.
“Sweet potatoes are rich in fiber, which can help lower LDL cholesterol,” says Diana Gariglio-Clelland, the staff dietitian at Next Luxury.
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