The smell of roasted sweet potatoes wafting from the streets and alleys can always arouse people's appetite, and hot sweet potatoes have become a heart-warming delicacy in the hearts of many people.
However, people seem to have a lot of questions about this food, which is known as the "little sweet potato in the field": Is roasted sweet potatoes really healthy? Will eating too much is not good for your health? Don't worry, let's answer these questions little by little.
1. The nutritional value of roasted sweet potatoes
Sweet potato, a seemingly ordinary root food, is actually not ordinary in nutritional value at all. Sweet potatoes of different colors are actually made up of different pigments. Yellow and orange sweet potatoes, for example, are because they are rich in carotenoids, especially β-carotene.
In the purple sweet potato, the purple and shiny pigment is the credit of anthocyanins. However, sweet potatoes are nutritious and much more than that. Studies have shown that sweet potatoes are not low in starch and sugar, and studies of 28 varieties have shown this.
The starch content can be as high as 30%, and the sugar content is also unambiguous, and some can reach 20%. These sugars and starches not only give sweet potatoes a sweet taste, but are also an important source of energy.
2. Roasted sweet potatoes and blood sugar control
The sugar in sweet potatoes is mainly soluble sugar, including glucose, fructose, etc., which can be quickly absorbed by the human body and will indeed have an impact on blood sugar.
However, sweet potatoes also contain starch with different digestion rates, such as fast-digesting starch and slow-digesting starch, as well as resistant starch that is not easily digested by the human body. The presence of slow-digesting starch and resistant starch makes the "lethality" of sweet potatoes in raising blood sugar decrease.
Especially after cooking, such as steaming, boiling, etc., the proportion of resistant starch in sweet potatoes decreases by more than 60%, which means that more starch becomes easier to digest, but it also affects blood sugar accordingly.
Therefore, for friends who need to control their blood sugar, they still have to control the amount of sweet potatoes.
3. The potential risks of roasted sweet potatoes
When baking food, especially starchy foods at high temperatures, there is a common chemical reaction that needs our attention, and that is the Maillard reaction.
This reaction gives food an attractive brown color and aroma, but it can also produce a substance called acrylamide. According to the International Agency for Research on Cancer, acrylamide is classified as a substance that "may cause cancer to humans".
Although the substance has been shown to be carcinogenic in animal experiments in the laboratory, the evidence in human studies is not sufficient. Still, we should be vigilant about this. Studies have shown that the acrylamide content of roasted sweet potatoes increases during long-term cooking at high temperatures.
Therefore, choosing the right cooking time and temperature, as well as avoiding scorching food, is key to reducing the risk. In addition, the fiber in sweet potatoes may be lost when roasted at high temperatures, which may not be the best choice for people looking to improve their gut health by consuming sweet potatoes.
Fourth, the correct way to eat roasted sweet potatoes
So, how to eat roasted sweet potatoes correctly? The first thing is to control the temperature and time of roasting. It is generally recommended that the baking temperature should not exceed 200 degrees Celsius, and the baking time should not be too long to avoid excessive acrylamide.
At the same time, sweet potatoes can be sliced before roasting, which increases the surface area of the sweet potatoes, allowing them to ripen more quickly and reducing the necessary cooking time. In addition, turning the sweet potatoes properly during the roasting process can make them heat more evenly and avoid one side being too charred.
In addition to roasting, microwaving and using an air fryer are also good options, two methods that can quickly cook sweet potatoes at lower temperatures while reducing acrylamide formation.
When consuming baked sweet potatoes, we should also pay attention to the pairing with other foods. Although sweet potatoes are good, they can't be greedy, and eating them in moderation is king. According to nutritionists, it is advisable to consume no more than a fist of sweet potatoes at a time.
Moreover, with some protein-rich foods, such as milk, soy products, etc., you can make the nutrition of the meal more balanced.
Although roasted sweet potatoes are delicious, they still require some skills and precautions when eating them. Proper cooking methods and moderate consumption can allow us to enjoy the delicious taste of sweet potatoes while minimizing potential health risks.
5. Applicable groups and contraindications of sweet potatoes
As a popular ingredient, sweet potatoes are actually suitable for different groups of people, and understanding this information will help us eat this food more scientifically.
Sweet potatoes are rich in a variety of nutrients such as fiber, vitamin C and potassium, making them a good choice for a healthy diet for most people. But sweet potatoes may not be the best choice for people with certain health conditions.
For example, because sweet potatoes contain more soluble sugar, it is important for diabetics to strictly control the amount and monitor their blood sugar response before consumption. In addition, the oxides in sweet potatoes may affect the absorption of certain minerals, such as calcium, magnesium, etc.
Therefore, people with osteoporosis or those who need to pay special attention to mineral intake should adjust the amount of sweet potatoes consumed appropriately.
At the same time, the higher fiber content in sweet potatoes, although generally helpful for gut health, may cause bloating or discomfort for those with irritable bowel syndrome or a sensitive digestive system.
6. The scientific combination of sweet potatoes in the diet
To give full play to the nutritional value of sweet potatoes, a reasonable combination with other foods is the key. Sweet potatoes are rich in carotene and vitamin C, which can be eaten together with protein-rich foods such as lean meat, fish, soy products, etc., to help improve iron absorption, especially to prevent anemia.
At the same time, adding some healthy fats, such as olive oil or nuts, can enhance carotene absorption for optimal nutrient utilization.
Combining these properties of sweet potatoes to create a balanced diet plan can maximize their health benefits.
For example, you can choose steamed sweet potatoes with a glass of low-fat milk for breakfast, grilled fish with sweet potatoes and leafy greens for lunch, and sweet potato mash with grilled chicken breast and salad for dinner. This combination not only ensures nutritional diversity, but also meets daily energy and nutrient needs.
summary
Protect and promote health while enjoying delicious food. Whether as a staple food or as a healthy snack, sweet potatoes are a nutritious and versatile choice.
Eating sweet potatoes wisely can make our diet healthier and more diverse.