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The Unique Type of Starch in White Sweet Potatoes Saves You From Digestive Disorders

The Unique Type of Starch in White Sweet Potatoes Saves You From Digestive Disorders

Sweet potatoes are extremely versatile vegetables that can be incorporated numerous ways to fit your diet.

Classically, you are accustomed to the orange looking varieties, but did you know that White sweet potatoes also exist? These sweet potatoes can offer you a unique spin on a tried classic, bringing new flavours to the table along with nutritional offerings!

Some Brief History about White Sweet Potato

Even though sweet potatoes are available throughout the world today, its origins can be traced back to Central America 5000 years ago, and South America as far back as 8000 years. It was actually first documented during Christopher Columbus’ voyages to the Americas in 1492, following which it was introduced to Europe.

Today, it is effectively grown in Tropical and temperate regions, as long as there is adequate water supply.

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The Nutrients of White Sweet Potatoes

Sweet potatoes are best known for their high Vitamin A content, along with slower digesting carbohydrates and starches, which make them favorable for regulating blood sugar [1].

Below is a more detailed nutritional profile of white sweet potatoes (per 100g serving):

  • 3.3 g dietary fiber
  • 2 g protein
  • 25% DV Manganese
  • 384% DV Vitamin A (as the provitamin so toxicity is low)
  • 33% DV Vitamin C

14% DV PotassiumWhite sweet potatoes also contain a battery of accessory nutrients, ranging from B vitamins to rarer trace minerals, such as copper. More interesting, however, is the presence of a unique type of starch, known as resistant starch (more in a bit).

The Remarkable Health Benefits of White Sweet Potato

Not only does the white sweet potato make an awesome tasting meal, but it also offers numerous benefits on health, including:

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  • Blood Glucose Regulation
    Though many people associate starchy foods with increasing blood sugar, the high fiber content of white sweet potatoes slow digestion and the conversion and absorption of carbohydrates in the digestive tract.
  • Heart Health
    The heart healthy effects of white sweet potato is due to the action of B vitamins, which help to break down homocysteine, a compound that accelerates oxidative damage to blood vessels. Potassium also promotes healthy fluid balance of blood, along with regulation of heart muscle contractility.
  • Skin And Hair Health
    Exposure to UV rays from the sun promotes premature ageing to skin, and deterioration of hair. White sweet potato’s high Vitamin A content, along with decent Vitamin C, helps offset major oxidative stress resulting from sun exposure, and promote enhanced synthesis of collagen, very important in skin and connective tissue health [2].
  • Digestive Health
    Much of the insoluble fiber found in white sweet potatoes is known as resistant starch, an effective prebiotic. Prebiotics are substances that act as sustenance for the bacteria living in the gut, in this case producing butyrate in the process. Butyrate is a short chain fatty acid that some good bacteria living in the colon prefer, and has a beneficial effect on health [3]. Thus, a critical prerequisite of health is sufficient consumption of prebiotics, which in turn ensure your good probiotic bacteria function optimally to prevent digestive disorders [4].

Cautious: Side Effect of White Sweet Potato You Should Know About

White sweet potatoes, even though being sweet, have a much lower GI index than regular white potatoes and are paleo friendly. However, depending on method of preparation its GI index can spike, and possibly lead to increased blood sugar values. It is best to prepare by boiling, as this ensures it maintains a lower GI index.

In addition, skin and nail discoloration rarely occur, due to excessive storage of Vitamin A compounds in the body. This is uncommon, however, as the vitamin A in white sweet potatoes are pro-vitamins, and have a low risk of carrying negative effects.

The Proper Way to Cook White Sweet Potato

When selecting white sweet potatoes, be sure to look for small to medium sized ones. The skin should be even in color and overall shape, and be smooth to touch. This ensures ever cooking.

They can be prepared by boiling, baking or even frying, although boiling is superior for keeping its GI low.

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Delicious Recipes of White Sweet Potato

1.Sweet Potato Salad

    Perfect as a side dish or can be stored in the fridge for a quick healthy meal option

    Please click here for a detailed recipe of Sweet Potato Salad.

    2.Sweet Potato Fries (Roasted)

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      A healthier option that deep fried white potato fries, these make great sides to protein rich dishes.

      Please click here for a detailed recipe of Sweet Potato Fries.

      3.Sweet Potato Pie

        Delicious and healthy dessert option.

        Please click here for a detailed recipe of Sweet Potato Pie.

        Give Yourself a New Try!

        White sweet potato is the superior option to regular white potatoes, and is advisable for everyone. It contains good resistant fiber for your digestive wellbeing, along with ample nutrition to promote your health, so why not?

        Reference

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        Alex Eriksson

        Founder & CEO, Anabolic Health

        Are You the Jealous Type? Check the Signs and Identify the Root Causes The Unique Type of Starch in White Sweet Potatoes Saves You From Digestive Disorders chocolate dinner How to Eat Your Way to a Great Physique With Chocolate 10+ Testosterone Boosters In Your Supermarket Vince-Gironda-large 4 Old School Bodybuilding Tips For An Epic Physique

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        Last Updated on September 18, 2020

        7 Simple Rules to Live by to Get in Shape in Two Weeks

        7 Simple Rules to Live by to Get in Shape in Two Weeks

        Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

        Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

        1. Exercise Daily

        It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

        If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

        Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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        If you’re a morning person, check out these morning exercises that will start your day off right.

        2. Duration Doesn’t Substitute for Intensity

        Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

        One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

        This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

        3. Acknowledge Your Limits

        Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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        Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

        Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

        4. Eat Healthy, Not Just Food That Looks Healthy

        Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

        The basic nutritional advice includes:

        • Eat unprocessed foods
        • Eat more veggies
        • Use meat as a side dish, not a main course
        • Eat whole grains, not refined grains[3]

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        Eat whole grains when you want to learn how to get in shape.

          5. Watch Out for Travel

          Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

          This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

          If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

          6. Start Slow

          Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

          If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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          7. Be Careful When Choosing a Workout Partner

          Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

          My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

          If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

          I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

          Final Thoughts

          Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

          Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

          More Tips on Getting in Shape

          Featured photo credit: Alexander Redl via unsplash.com

          Reference

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