To maximize the nutritional value of sweet potatoes, it is necessary to know how to choose, process and eat potatoes properly.
First of all, the way they are prepared directly affects the nutritional composition of sweet potatoes. According to nutritionists, steaming or boiling the skin is the optimal method to retain the amount of vitamin C, beta-carotene (a precursor to vitamin A), potassium and soluble fiber in potatoes.
On the contrary, frying or baking at high temperatures will lose many micronutrients and increase the glycemic index, making potatoes more likely to cause increased blood sugar after eating - not good for people with diabetes or who are losing weight.
Second, eating sweet potatoes at the right time will help the body absorb better. Breakfast is considered the ideal time to eat sweet potatoes. Because this is the time when the body needs energy and fiber to stimulate the digestive system.
In addition, you should not eat sweet potatoes on an empty stomach because the amount of acid in the stomach can react with the fermented starch in the potatoes, causing a feeling of fullness and indigestion.
In particular, sweet potatoes should be eaten with protein-rich foods such as yogurt, eggs or tofu to balance nutrition. Note, sweet potato peels are rich in antioxidants (especially in purple potatoes), and fiber. Therefore, if the potatoes are thoroughly washed, the skin should be eaten to increase nutritional value.
To maximize the benefits of sweet potatoes, you should choose a healthy preparation method, eat at the right time and combine a variety of other groups of substances. Thanks to that, sweet potatoes will become an important part of a healthy and sustainable diet.
