Sweet potatoes are not only delicious but also can stabilize blood pressure and blood sugar

Author: Huang Yanhong Duan Yuechu

In the pursuit of healthy eating, we often turn our attention to those highly-anticipated superfoods, but often overlook some seemingly ordinary ingredients around us that have great health potential. Sweet potato is one of them.

Sweet potatoes, under their plain appearance, hide extremely rich nutritional treasures. They are like a silently dedicated health guardian, helping the smooth operation of the human body system in all aspects, and they show unique advantages in stabilizing blood sugar.

From an electrolyte perspective, sweet potatoes are a natural and high-quality source of potassium. Holly Gilligan, a registered dietitian at the Fitness Science Program at the University of Rochester Medical Center, a private institution in the United States, revealed to us the key role of potassium in the human body. The human body is like a sophisticated and complex electronic network, and potassium ions are the "messenger" that transmits electrical signals between nerves. It is because of potassium that our nerves can remain excited, the heart can continue to beat, and the muscles can contract normally. Imagine that if the human body is compared to a machine, potassium is the indispensable lubricant that allows every part to operate accurately and efficiently. A medium-sized cooked sweet potato contains about 350 mg of potassium, which accounts for about 12% of the recommended daily intake for adults. Moreover, potassium plays a vital role in maintaining healthy blood pressure. It is like a gentle regulator, silently guarding our cardiovascular system and preventing abnormal fluctuations in blood pressure.

At the same time, Associate Professor Dave Bridges, a biochemist at the University of Michigan, pointed out the delicate balance between potassium and sodium, two electrolytes in the human body. Sodium plays the role of "retaining water" in the body. It will make the body retain more body fluids, thereby increasing blood volume. However, when too much sodium is consumed, it is like putting too much pressure on the blood vessels, and blood pressure will rise accordingly, which undoubtedly buries a "time bomb" for our health. At this time, potassium will come forward. It can stimulate the kidneys to excrete excess sodium from the body, keep the blood vessels relaxed, and effectively maintain the stability of blood pressure. This is like a tug-of-war game, where potassium and sodium check and balance each other, jointly maintaining the balance and stability of the internal environment of the human body.

Sweet potatoes also have a surprising performance in blood sugar regulation. Each sweet potato contains about 4 grams of dietary fiber. This seemingly insignificant dietary fiber plays a big role in our body. When we eat sweet potatoes, the human digestive system is like taking on a difficult task, and it takes a lot of energy to digest these fibers. It is in this process that the decomposition rate of sugar is slowed down, so that the blood sugar level will not rise suddenly like a roller coaster, but will show a gentle upward trend. This is undoubtedly a blessing for those who need to control blood sugar. Not only that, high-fiber foods including sweet potatoes can also promote the secretion of glucagon-like peptide 1 (GLP-1) in the human body. This substance is like a key that can open the door to lowering blood sugar. It can stimulate the release of insulin and further slow down the digestion process, allowing us to maintain a sense of fullness for a long time after eating, avoid overeating, and thus better control blood sugar and weight.

If we delve deeper into the nutritional value of sweet potatoes, we will find that they are also a treasure trove of vitamins. The vitamin A content of a medium-sized sweet potato actually exceeds the daily recommended amount. Vitamin A plays an indispensable role in our vision, immune system and skin health. It is like a beacon in the dark, providing our eyes with a clear vision; it is also like a loyal guard, enhancing our body's resistance and resisting the invasion of external pathogens; at the same time, it is also like a beautician, keeping our skin smooth, delicate and elastic. In addition, sweet potatoes also contain about 20% of the daily recommended amount of vitamin C. These two vitamins work together as powerful antioxidants to neutralize free radicals in the body. Free radicals are like a group of "little demons" that make trouble everywhere. They will damage the cells in our body, causing cell aging and disease, and then increase the risk of cancer and various other diseases. Vitamin A and vitamin C are like brave "superheroes" that can capture and eliminate these free radicals, protect the health of our body's cells, and reduce the chance of illness.

Moreover, the copper and manganese in sweet potatoes should not be ignored. The human body can use these trace elements to produce antioxidants, further enhancing the body's antioxidant defense system. They are like small "processing plants" that continuously produce antioxidant substances in the body to protect our health.

There are many ways to eat sweet potatoes, and each cooking method can show its unique flavor and charm.

Steaming sweet potatoes is a classic way to preserve their original flavor. Wash the sweet potatoes, without peeling them, and put them in a steamer to steam them. Controlling the heat is crucial. First, boil the water over high heat, then turn to medium heat to allow the steam to penetrate the sweet potatoes evenly and gently. The sweet potatoes steamed in this way have intact skins. Gently peel them and the golden yellow flesh will be revealed. The taste is soft, glutinous, and sweet. The pure taste is as if the sweet potatoes themselves are telling the gift of nature.

Baked sweet potatoes are the most heart-warming delicacy in the cold winter. Select sweet potatoes of moderate size and regular shape and put them in the preheated oven. As the temperature rises, the sugar inside the sweet potatoes is slowly baked out, and the rich caramel aroma gradually fills the whole room. Bake at about 200 degrees for 40 minutes to 1 hour. The specific time should be adjusted appropriately according to the size of the sweet potatoes. When the surface of the sweet potatoes is slightly charred and the tempting sugar juice flows out, it can be taken out of the oven. At this time, the sweet potatoes have a crispy skin and a dense interior. One bite will give you a full sense of happiness.

Sweet potato porridge is also a common and healthy way to eat. Peel the sweet potatoes and cut them into small pieces. Put them into a pot with rice and add an appropriate amount of water. Bring to a boil over high heat first, then simmer over low heat. Stir the porridge from time to time to prevent it from sticking to the pot. When the rice is cooked until it blooms, the sweet potatoes become soft and the porridge becomes thick, a bowl of sweet and delicious sweet potato porridge is ready. This kind of porridge is not only nutritious and easy to digest, but also warms the spleen and stomach. It is an excellent choice for breakfast or dinner.

Sweet potatoes can also be made into sweet potato cakes. Steam the sweet potatoes and mash them into a paste. Add appropriate amounts of flour, eggs, milk and sugar, mix well and knead into dough. Then divide the dough into small pieces, roll them into thin pancakes, put them in a frying pan and fry them over low heat until both sides are golden brown. This sweet potato cake is crispy on the outside and tender on the inside, sweet and delicious. It can be used as a staple food or a snack, and is deeply loved by children.

Whether as a staple food or a side dish, sweet potatoes can easily do the job and add deliciousness and health to our table.

In daily life, we might as well include sweet potatoes in our daily diet list to make full use of this underestimated health treasure. Whether it is for ordinary people who pursue a healthy life or for people with specific diseases who need dietary conditioning, sweet potatoes can become a powerful assistant in our diet life with its rich nutrition and unique effects.

In short, although sweet potatoes are ordinary, they contain extraordinary health power. Let us re-understand and value sweet potatoes, use them to open a door to a healthy life, and reap full health and well-being while enjoying delicious food.