Health Benefits Of Sweet Potatoes
- Provide sufficient amount of beta-carotene, especially for children. Maximum beta-carotene is contained if sweet potatoes is steamed or boiled without peeling the skin. This substance boosts eye health, especially in children.
- Sweet potatoes have a high level of fiber, which is required for digestion. Regular consumption of this food helps the body performing effective digestion and prevent constipation.
- Sweet potatoes are rich in vitamin C, which is crucial for boosting immune system, digestion, and blood cell formation. It also has a major role of wound healing and collagen production, which prevent early aging.
- Regular consumption of sweet potatoes gives benefit on white blood cell production and bodys resistance to stress, because this fiber-enriched food contains sufficient amount of iron.
Do Sweet Potatoes Raise Cholesterol Levels
High in fiber and virtually fat-free, sweet potatoes may help lower rather than raise your cholesterol if you eat them baked or boiled. But sweet potatoes topped with butter, sour cream or cooked in high-fat, high-sugar casseroles could elevate your low-density lipoprotein cholesterol as well as your triglycerides, a type of fat that acts similarly to LDL bad cholesterol in your bloodstream.
Dr Manjiri Puranik Weight Loss Expert Insta Sculpt Answers This Question
Written by Debjani Arora | Updated : July 19, 2017 9:24 AM IST
For some reasons, potatoes have gained a bad reputation among vegetables. No matter the problem the first advice that comes to you is to ban potato from your diet. Planning to lose weight? Stop eating potatoes. Have high cholesterol? Don t eat potatoes. Have a heart problem? You should stop eating potatoes. But people giving you this advice often don t know why they are doing so. We spoke to Dr Manjiri Puranik, weight loss expert, Insta Sculpt to know if potatoes are really that bad. Here are seven reasons why potatoes are good for you.
When prepared without frying and served without butter, margarine or sour cream, one potato has only 110 calories along with a dozen of phytochemicals and vitamins. The phytochemicals found in potatoes are similar to those found in broccoli, spinach and Brussels sprouts. These phytochemicals help in lowering blood pressure too, she says. But how you prepare or cook a potato dish, decides its health quotient. Deep frying potatoes at high temperatures destroy the healthy phytochemicals, leaving one with only starch, fat and fewer minerals. In fact, microwaving the raw potatoes is the best way to preserve the antioxidants, she adds. Here are 10 ways to include sweet potatoes in your diet.
Here are a few more reasons why you should include potatoes in your diet
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Assessment Of Boiled Potato Intake Co
The participants answered questions about their habitual intake of various food groups and foods, such as vegetable, fruits, fish, processed meat, pasta and rice. The dietary questions in HUNT3 were selected from a questionnaire used in the Oslo Health Study of 2001 and were validated against intake of food and food groups using a 14 day diet diary . Our primary exposure variable was the frequency of boiled potato intake, as assessed by the question How often do you normally eat boiled potatoes? We categorised boiled potato intake into four frequencies; <1 per week, 13 per week, 46 per week, and 1 per day.
Blood pressure was measured using a Dinamap 845XT based on oscillometry. Blood pressure was measured three times, with one-minute intervals between the measurements. In the analysis, we used the mean of the second and third measurement. We defined hypertension as systolic blood pressure 130 mmHg and/or diastolic blood pressure 85 mmHg or currently taking blood pressure medication. Height and weight were measured with the participants wearing light clothes and no shoes, height to the nearest centimetre and weight to the nearest half kilogram. Body mass index was calculated as kg/m2. Waist circumference was measured with a measuring tape at the level of the umbilicus, to the nearest centimetre with the participant standing with arms hanging relaxed. We defined high waist circumference as >88 cm for women and >102 cm for men.
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.
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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.
Good Ways To Prepare Them
Its pretty simple: Go easy on the potato toppings and add-ons. Just one pat of butter and two tablespoons of sour cream add about 100 calories and 9 grams of fat. The same goes for sweet potatoes. Adding marshmallows, butter and brown sugar ups the fat and sugar load significantly. And avoid canned varieties packed in heavy syrup.
Fortunately, potatoes whether sweet or regular dont need much to make them tasty. Cut them into cubes and roast with a little rosemary, olive oil, and salt and pepper; or boil or microwave them whole. When eating them baked or mashed, keep the condiments to a minimum.
Copyright 2018, Consumer Reports Inc.
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The Bottom Line On Diets
According to the Centers for Disease Control and Prevention, fad diets are problematic because they set people up for failure in the long run. Even a fad diet that limits cholesterol can be unhealthy by limiting nutritional intake, especially if it excludes a large amount of nutrient-rich foods.
Conversely, according to the Cleveland Clinic, the food groups that are permitted in certain fad diets may encourage an over-consumption of that type of food, to the point that it exceeds what is recommended by major health organizations such as the American Heart Association, Academy of Nutrition and Dietetics and even the U.S. Surgeon General.
What to do? First, accept that there’s no quick-fix diet that will lower your cholesterol. Then, remember the adage: “Variety is the spice of life.” Make a grocery list that includes an assortment of colorful fruits and veggies, lean proteins, fibrous grains and plant-based fats to enjoy. Limit the high-fat, animal-based, processed and fried foods and you’ll be well on your way to making a dent in that LDL.
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?
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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.
Potato Nutrition Facts And Health Benefits
Potatoes are high in starch and have developed a bad reputation due to the popularity of;low-carb and Paleo diets. However, carbohydrates aren’t bad for your health as long as you watch your portions. In fact, they’re essential as a source of energy. Potatoes are inexpensive, versatile, can be stored for long periods of time, and are a good source of fiber, potassium, and vitamin C.
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Eat To Lower Your Cholesterol
Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.
Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.
But did you know that you can reduce your cholesterol level by making smart food choices? Its true!
Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.
Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.
Now heres how to make nutritious choices to lower your blood cholesterol.
Keep eating simple
In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:
Cook at home
Choose more fibre
Each of these options will provide you with two grams:
- ½ ripe avocado
The Best Way To Prepare Sweet Potatoes
Maybe you eat sweet potatoes regularly. Or maybe you only think of them as a seasonal side dish.
Me? Ive enjoyed a baked sweet potato for breakfast with a delicious organic tofu chive spread on it. Or for lunch with salad dressing or a peanut curry sauce. Or as a base for dinner, or even dessert.
I havent tried a steamed sweet potato smoothie . Sweet potatoes are delicious, incredibly versatile, and you can eat them in more ways than you think.
You can prepare them by boiling, steaming, baking, stir-frying, grilling, or cooking and mashing.
But the bottom line is: You just might want to cook sweet potatoes in whatever makes you most likely to eat and enjoy them.
The only way Id recommend not preparing sweet potatoes is by deep-frying them. This isnt the healthiest way to cook food anyway. But for sweet potatoes, it can actually lead to the creation of acrylamide a potential carcinogen.
If it works well with your recipe, try leaving the skin on for some potent fiber and nutrients. Sweet potato skin is also full of antioxidants. In fact, sweet potato skin may have over 10 times the antioxidant power of the flesh inside.
Including a few grams of fat in your sweet potato recipes can significantly increase the amount of beta-carotene your body absorbs from the meal. Just use a small amount of nut butter, avocado, olive oil , or have a fat source in the same meal.
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Top Twenty A Potato Products High In Cholesterol
Below is a summary list for the top twenty a potato items ranked by the amount or level of cholesterol in 100g.
1. Potato pancakes : 95mg 2. Potato salad, home-prepared : 68mg 3. Potatoes, au gratin, home-prepared from recipe using butter : 23mg 4. Potato salad with egg : 17mg 5. Potatoes, au gratin, home-prepared from recipe using margarine : 15mg 6. Potatoes, au gratin, dry mix, prepared with water, whole milk and butter : 15mg 7. Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added : 14mg 8. Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added : 14mg 9. Potatoes, scalloped, home-prepared with butter : 12mg 10. Potato soup, instant, dry mix : 12mg 11. Potatoes, mashed, home-prepared, whole milk and butter added : 11mg 12. Potatoes, scalloped, dry mix, prepared with water, whole milk and butter : 11mg 13. Potatoes, scalloped, home-prepared with margarine : 6mg 14. Potatoes, scalloped, dry mix, unprepared : 5mg 15. Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added : 4mg 16. Potatoes, o’brien, home-prepared : 4mg 17. Potatoes, mashed, prepared from granules, without milk, whole milk and margarine : 3mg 18. Potatoes, mashed, home-prepared, whole milk added : 2mg 19. Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added : 2mg 20. Potatoes, mashed, dehydrated, granules with milk, dry form : 2mg
Sweet Potato Health Benefit #: They Fuel Your Brain
Sweet potatoes also contain compounds that help your brain function at its best, including choline and manganese.
Choline is an essential nutrient for brain growth and development, as well as the synthesis of the neurotransmitter acetylcholine that sends messages between cells.
Manganese is also important for brain health. It binds to neurotransmitters and helps move electrical impulses through your body faster. You can find 43% of your daily value of manganese in one cup of baked sweet potato.
The anthocyanins unique to purple sweet potatoes may also have memory-enhancing properties.
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Are Potatoes Good For High Cholesterol
While potatoes are widely popular; many people wonder about the nutritional benefits of potatoes. One common query is are potatoes good for high cholesterol? and in spite of the fact that potatoes are often associated with extra calories and fats; they are in fact good for high cholesterol. The impact potatoes have on high cholesterol can be largely accredited to the fiber content of potatoes. The fiber content of potatoes is largely limited to the skin of this vegetable.
Yes, potatoes are good for high cholesterol..and heres why
Why So Much Jealousy In The Produce Department
With news of the Idaho® potato being considered a superfood now sweeping the country, theres some major jealousy going on in the produce department these days.
The Idaho Potato Commission
Established in 1937, the Idaho Potato Commission is a state agency that is responsible for promoting and protecting the famous “Grown in Idaho®” seal, a federally registered trademark that assures consumers they are purchasing genuine, top-quality Idaho® potatoes. Idaho’s ideal growing conditions, including rich, volcanic soil, climate and irrigation differentiate Idaho® potatoes from potatoes grown in other states.
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Despite Being Good For High Cholesterol Why Do Potatoes Have A Bad Reputation
Potatoes often get a bad reputation for being a fatty junk food, which is primarily because popular junk foods like French fries and spicy potato preparations are often cooked in oils and trans-fats. This negates the nutritional benefits of potatoes. Potatoes are best eaten boiled or baked with less salt with no additives, such as butter or cream cheese for taste. Appropriately cooked potatoes can definitely be good for high cholesterol; whereas potatoes in their junk food avatar only serve to make you ill and obese.
What Raises Your Cholesterol
People often think of cholesterol as a bad substance, when in fact your body needs cholesterol to build cells. It’s made by your liver, and that amount is all you need. However, your body gets more from foods that you eat.
“Animal products whether it is chicken, beef, eggs, milk, cheese or butter these all contain cholesterol naturally,” says Schillinger-Vogler. As the American Heart Association explains, high-cholesterol foods are also generally high in saturated fats and trans fats, substances that can cause the liver to increase the amount of cholesterol it makes to an unhealthy level.
Most often, “our daily source in America of saturated fats comes from cheese,” Schillinger-Vogler says. “People add it to all three meals plus snack on it. A one-ounce piece of cheese equals approximately six grams of saturated fats – most people need only 12 to 18 grams of saturated fat per day so this one piece of cheese gives half the day’s need in one shot.”
According to Heather Carrera, DCN, CNS, health and wellness manager at SUNY Geneseo, a university in Geneseo, New York, cholesterol levels are most impacted by refined carbohydrates, sugars, trans fats and certain types of saturated fats.
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