You can choose sweet potatoes as the best snack in the season. Steamed sweet potatoes are eaten with cool dongchimi, and black sugar is buried in their hands and faces to peel roasted sweet potatoes. Let's find out about the efficacy of sweet potatoes that give you the pleasure of eating in various forms.
Sweet potatoes contain various antioxidants. Antioxidants prevent cell aging by removing active oxygen, and beta-carotene is a representative antioxidant in sweet potatoes. Beta-carotene, which acts as an antioxidant and cell protection, is more abundant in viscous sweet potatoes (pumpkin sweet potatoes) than powdered sweet potatoes (chestnut sweet potatoes). Also, the skin of sweet potatoes and purple sweet potatoes are rich in anthocyanins, another antioxidant. In 2021, a domestic research team developed a "golden sweet potato" that contains 186 times more antioxidants than regular sweet potatoes using gene editing technology. A protein called lbOr helps plants produce a lot of carotenoids, and a protein called lbOr-R96H accumulates more carotenoids to improve resistance to environmental stress, which was developed by a domestic research team. As a result of analyzing the ingredients, in the case of sweet potatoes with lbOr-R96H protein, beta-carotene was 186 times higher among carotenoids, and the higher the content, the orange sweet potatoes.
Sweet potatoes were a precious oral crop that filled the hungry stomachs of ordinary people at a time when there was not enough food in the distant past. How was it possible? The main nutrient of sweet potatoes is carbohydrates. It is classified as a carbohydrate food group like rice, but there is a difference in nutrient content. Sweet potatoes contain a little more carbohydrates than rice. In addition, sweet potatoes contain more minerals and vitamins than rice. Along with minerals such as calcium and potassium, beta-carotene, a precursor of vitamin A as well as vitamin B, vitamin C, and vitamin E, is very much contained in sweet potatoes among vegetable foods. Therefore, sweet potatoes, which can be eaten together with carbohydrates, the main source of energy, and various nutrients that are beneficial to the body, can be a great food to replace rice.
The first thing you change to lose weight is your diet. Sweet potatoes appear every time. When I diet, I avoid eating rice to reduce carbohydrate intake, but can I eat sweet potatoes, the same carbohydrate food, instead of rice? The answer to this question can be found in dietary fiber content. 100g of white rice contains 36.1g of carbohydrates and 0.3 of dietary fiber. On the other hand, 100g of steamed sweet potatoes (powder, chestnut sweet potatoes) contains 40.92g of carbohydrates and 4.2g of dietary fiber. There is a 14 times difference in dietary fiber content. It is about three times different from brown rice. Fiber plays a very important role in dieting. Dietary fiber helps release blood sugar out of the body and also plays a role in causing blood sugar to rise slowly.
Therefore, if you eat foods with a lot of dietary fiber first and eat protein, fat, and carbohydrate foods in order, you can reduce your intake, and eat enough dietary fiber to prevent rapid rise in blood sugar and accumulation of body fat. Is this all? Many people suffer from constipation with reduced meals when dieting a diet. At this time, if you eat enough fiber and water together, constipation can be prevented. In particular, jalapin, a milky white substance that comes out when cutting many insoluble dietary fibers and raw sweet potatoes in sweet potatoes, is effective in preventing constipation and colon cancer by increasing the volume of feces and improving bowel movements.
Writer: Danielle Lee
(Picture from Unsplash)
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