Advertising
Advertising

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.

Advertising

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:

Advertising

  • 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.

Advertising

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)

    Advertising

      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

        More by this author

        Alex Eriksson

        Founder & CEO, Anabolic Health

        4 Old School Bodybuilding Tips For An Epic Physique How to Eat Your Way to a Great Physique With Chocolate 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 10+ Testosterone Boosters In Your Supermarket

        Trending in Health

        1 6 Health Benefits Of Probiotics (Backed By Science) 2 How to Fix Your Sleep Schedule And Feel More Well-Rested 3 7 Natural Sleep Remedies (Backed by Science) 4 The Importance of Sleep Cycles (and Tips to Improve Yours) 5 Benefits of Water: Science-Backed Reasons to Stay Hydrated

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on March 24, 2021

        8 Smart Home Gadgets You Need in Your House

        8 Smart Home Gadgets You Need in Your House

        We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

        On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

        Advertising

        Take a look at some of the most popular “smart gadgets” on the market:

        1. Smart Door Locks

        A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

        Advertising

        2. Smart Kitchen Tools

        Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

        3. Mini Home Speaker Play:1

        If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

        Advertising

        4. Wi-Fi Security Cameras

        These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

        5. Nest Thermostat

        This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

        Advertising

        6. Smart Lighting

        Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

        7. Google Chromecast Ultra

        Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

        8. Canary

        This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

        Featured photo credit: Karolina via kaboompics.com

        Read Next