Some people say that eating sweet potatoes can fight cancer, lose weight, and prevent constipation. Some people say that eating sweet potatoes can cause cancer, flatulence and blood sugar, and you ca n’t eat sweet potatoes on an empty stomach … So, what are the nutritional values of sweet potatoes for all ages? Let ’s take a look together.
Sweet potato is a nutritious potato
From a nutritional point of view, food is generally divided into five categories. The first category is cereals and potatoes. Sweet potatoes are a type of potato. It also has many aliases: potato, sweet potato, sweet potato, sweet potato, etc.
Sweet potatoes are rich in starch and dietary fiber, as well as a variety of vitamins and minerals. The content of starch, calcium, vitamin B1 and vitamin B2 in sweet potatoes is higher in rice and flour. Sweet potatoes have slightly different nutritional characteristics because of their different “hearts”: Baixin’s sweet potatoes (often referred to as sweet potatoes) are high in crude fiber; red and yellow-hearted sweet potatoes (often referred to as sweet potatoes) have high levels of carotene and high sugar content , Sweet taste; purple heart of sweet potatoes (often called purple potatoes) in selenium and anthocyanin content is higher, is a veritable antioxidant master.
Is baked sweet potato a healthy food?
Many people think that baked sweet potatoes are unhealthy, really? In fact, otherwise, grilled meat, bread, biscuits, etc. can have different degrees of impact on health, but sweet potatoes are generally roasted with skin, which has no adverse effect on health. During the roasting process, Maillard reactions occur only on the surface of the food. There is still water inside the food, and the temperature generally does not exceed 100 ° C. Browning does not occur and special flavors are generated. Roasted sweet potatoes are also peeled and eat its heart, so baked sweet potatoes are healthy food.
Carcinogens in baked sweet potatoes are limited and can be eaten with confidence. The saying that roasted sweet potatoes have many carcinogens has been circulating in the people. In fact, carcinogens produced by baking are mainly acrylamides produced by starches heated at temperatures above 140 ° C, heterocyclic amines produced by protein coke batter, and benzopyrenes produced at high temperatures by fats. However, sweet potatoes have almost no fat and little protein, and are mostly baked indirectly using charcoal. The temperature reached is limited, so normal roasted sweet potatoes are not prone to produce a large amount of carcinogens. Do n’t worry if there are brown sticky things on the surface of the baked sweet potatoes. This is the result of the sugar in the sweet potato being concentrated at high temperatures, resulting in a caramelization reaction, which is not toxic to the human body.
What kind of sweet potatoes are suitable for roasting?
Different “heart” sweet potatoes have slightly different nutritional ingredients: sweet potatoes have more starch, low sugar content, are not too fragrant when roasted, have a dry taste, and are not suitable for roasting. They can be used as staple foods. After eating them, reduce the intake of other staple foods .
Purple potato has a higher dietary fiber content and a rougher taste, with anthocyanins.
Sweet potato starch and fiber content is low, sugar content is high, roasted taste is not so dry, the texture is relatively soft, and there is also an attractive shiny brown color, suitable for roasting and eating.
Sweet potato food
It is best to eat sweet potatoes with vegetables, fruits and foods high in protein, so as to avoid nutritional imbalances. For example, when eating sweet potatoes, you can also eat less meat, which can promote the body’s absorption of fat-soluble β-carotene and vitamin E. It can also be used with some salty foods, which not only adjust the taste, but also reduce the production of gastric acid and eliminate the stomach If you are worried about the bloating of eating sweet potatoes, you can drink porridge with millet or glutinous rice to relieve the discomfort.
Because sweet potatoes contain more sugar, when consumed on an empty stomach, it is easy to stimulate a large amount of gastric acid secretion and easily cause abdominal discomfort. In addition, it contains more fibers, which can easily cause abdominal distension and increased venting.
Should not be eaten raw
Because the cell membrane of starch in raw sweet potatoes has not been destroyed by high temperature, it is difficult for the human body to digest. At the same time, when cooking sweet potatoes, the cooking time should be appropriately extended, which will more effectively destroy the “gasification enzyme” contained in sweet potatoes, and will not cause discomfort such as bloating, heartburn, snoring, nausea, and exhausting after eating.
Varies from person to person
The following categories of people try to eat less sweet potatoes: First, people with oxalic kidney stones, because sweet potatoes contain a lot of oxalate. The second is that people with chronic stomach disease, reflux esophagitis, and gastric ulcers should not eat sweet potatoes to prevent acidic water and heartburn and make the disease worse. Third, people with weak spleen and stomach should not eat sweet potatoes to prevent abdominal discomfort and even diarrhea.
Cannot eat with skin
Because sweet potato skin contains more alkali, eating too much can cause gastrointestinal discomfort. Brown or dark brown spots of sweet potato skins are even more inedible, because this sweet potato has been infected by black spot bacteria, and it is easy for people to cause liver damage and poisoning after eating. Those with mild poisoning may experience symptoms such as stomach upset, nausea, vomiting, diarrhea, decreased appetite, and fatigue, and severe cases may cause headaches, high fever, asthma, convulsions, vomiting blood, coma, and even death.
The oxidase and crude fiber in sweet potatoes can produce a large amount of carbon dioxide in the stomach and intestines, which can cause abdominal distension and snoring, and seriously affect people’s digestive function. Moreover, eating more sweet potatoes can produce a lot of gastric acid, causing abdominal distension, acid reflux, and stomach pain.
For people who need weight control, although eating sweet potatoes can delay the absorption of carbohydrates, excessive consumption will still turn into energy accumulation in the body and cause obesity. Because although resistant starch is not digested in the small intestine, short-chain fatty acids produced by bacterial fermentation in the intestine after entering the colon can still provide part of the body’s energy. Therefore, the daily intake of sweet potatoes should be controlled, and the intake can be controlled according to the ratio of potato to staple food 3: 1 to 4: 1.
Four rumors of sweet potatoes
Sweet potatoes are anti-cancer?
Indeed, some studies have found that the sugar, lipids, and storage proteins in sweet potatoes have anti-cancer effects, but these studies are basically preliminary experiments such as animal experiments and cell experiments.
Of course, there are also clinical trials, but either the clinical trials have a small number of samples, or the experiments use sweet potato extracts instead of the sweet potatoes themselves.
Sweet potato weight loss to prevent constipation?
Compared with steamed bread and rice, sweet potato has higher water and dietary fiber content, a stronger satiety, and lower energy. The energy advantage of sweet potatoes compared to rice is not obvious, but compared to steamed buns, its energy is less than 1/2 of that of steamed buns, so those who like to eat steamed buns and want to lose weight, eat sweet potatoes every day.
Of course, the best way to eat is not to pull sweet potatoes or dried sweet potatoes, but to steam or cook them directly, or to make porridge with grains.
Eat sweet potato flatulence, pantothenic acid?
The sweet potato’s digestive starch enters the large intestine, and it will be fermented by microorganisms to produce hydrogen, methane and other gases. If you eat more sweet potatoes, it will easily cause abdominal distension. Sweet potatoes are rich in insoluble dietary fiber, and the gastric emptying time is slightly slower. The rich carbohydrates in sweet potatoes will stimulate gastric acid secretion. Friends who have “stomach” cardia sphincter relaxation between the esophagus and stomach are prone to pantothenic acid and even heartburn symptom.
How to do? Eat less, or eat with low-starch vegetables such as leafy vegetables and melons.
Ca n’t eat sweet potatoes with persimmons?
It is rumored that eating sweet potatoes stimulates the stomach to secrete a large amount of gastric acid, which will promote the combination of tannic acid and protein (derived from food, digestive enzymes, etc.) in persimmons to form gastroliths that are difficult to dissolve in water. In fact, the content of tannic acid in cooked persimmons is not high, let alone the combination of tannic acid and protein.