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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

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        Last Updated on October 18, 2018

        10 Benefits of Sleeping Naked You Probably Didn’t Know

        10 Benefits of Sleeping Naked You Probably Didn’t Know

        Sleeping is one of the most important things we do every night.

        Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

        So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

        Here are some benefits of sleeping in the nude:

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        Video Summary

        1. It is easier.

        When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

        2. It forces you to be ready to go more often.

        Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

        3. It can make you feel happier and more free.

        Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

        4. Skin-on-skin contact is the best.

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          If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

          5. It could lead to better sleep.

          Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

          6. It can help your skin.

          For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

          7. It helps you regulate your cortisol.

          Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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          8. It balances your melatonin and growth hormone.

          Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

          9. It can keep your sex organs happier.

          For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

          10. Sleeping in the summer is more bearable.

            Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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            Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

            Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

            Sleep well with your naked body!

            With these tips in mind, it’s time to start taking off your clothes at night!

            Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

            If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

            Want to Feel More Energized Throughout the Day? Start With This

            Reference

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