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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 December 2, 2018

        How to Flow Your Way to a More Productive Life

        How to Flow Your Way to a More Productive Life

        Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

        The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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        The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

        Here are a few simple steps to start using this strategy today:

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        Review Your Past Flow

        Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

        Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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        Schedule According to Your Flow Pattern

        Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

        Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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        Account for Big Picture Fluctuations

        Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

        We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

        Why not follow the ebb and flow of your life instead of fighting against it?

          Featured photo credit: Nathan Dumlao via unsplash.com

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