Jerusalem Post
ByDR. MAYA ROSMAN
Many tend to think that a sweet potato is equivalent to a potato – and even that they are from the same family. Dr. Maya Rosman debunks myths and explains why you actually should eat it.
The sweet potato, which originated in South America, has in recent years transformed from a “common” food into a culinary delight that stars in every healthy kitchen: It is sweet, soft, and pleasant, and behind the orange peel hides a true nutritional powerhouse.
Although it is often used as a substitute for a potato, it actually belongs to a completely different family, and it differs from it in almost every important characteristic: In values, in its effect on sugar levels, and in its richness in vitamins.
If we compare the sweet potato to other popular side dishes in our lunch, like rice or ptitim or pasta, then at least in terms of its effect on blood sugar, the sweet potato beats most common carbohydrate sources.
It has a low glycemic index compared to them, meaning the rate at which sugar from the food is absorbed into the blood. The lower the index, the more stable the sugar levels remain, and there is less chance of an “energy crash” or a sharp rise in insulin.
Recent studies (such as the one published in the Journal of Nutrition and Metabolism) have found that a consistent inclusion of sweet potatoes in the diet improves insulin sensitivity and balances sugar levels, especially among people with pre-diabetes.
The sweet potato is not only a “good carbohydrate.” It is also a significant source of vitamins, minerals, and antioxidants. The orange color indicates the presence of the pigment called beta-carotene, which the body converts into vitamin A, which is known to be important for vision, skin, and the immune system.
In addition, it is rich in potassium, dietary fiber, and vitamin C, and its naturally sweet taste allows it to be used both in savory dishes and in healthy desserts.
It can be baked, cooked, grilled, or even served cold as a salad topping, and its nutritional values are preserved even after heating. All this makes it a perfect food for anyone looking for a filling and healthy carbohydrate without giving up on taste.
Important things to know about sweet potatoes
1. The sweet potato does not belong to the potato family. It is actually an edible root that comes from various species of a climbing plant.
2. There are hundreds of varieties of sweet potatoes in the world. The orange variety is common in Israel, and there are also purple varieties rich in antioxidants, as well as white and yellow sweet potatoes with a more delicate flavor.
3. The more orange its color – the richer it is in beta-carotene, an important antioxidant that the body converts into vitamin A.
4. It is low in fat and rich in dietary fiber, which contributes to a prolonged feeling of fullness and proper digestion.
5. Cooking the sweet potato actually helps with better absorption of vitamin A, especially when adding a little high-quality oil.
6. The sweet potato is particularly rich in potassium, which is important for balancing blood pressure. The amount of potassium may decrease when cooked in water because the potassium passes into the water.
7. The sweet potato helps maintain the skin, especially in winter: The antioxidants in it protect against cold damage, dryness, and even sun exposure.
8. Heating and baking do not destroy its nutritional values, so it is possible to prepare the sweet potato and then store it in the refrigerator, add sweet potato cubes to salads, stews, or even to savory yogurt.
9. The sweet potato does have a very low glycemic index (it does not raise blood sugar levels, and therefore is also suitable for diabetics or pre-diabetics. In this sense, it is preferable to potatoes, rice, and even pasta), but note: The glycemic index of the sweet potato depends on the method of preparation: Cooked sweet potato has a lower index (about 40–50) than baked sweet potato (about 60–70).
To Dr. Maya Rosman’s YouTube channel: “How to choose healthy bread”
