Written by Dr Manasa Lakshmi Penta
——————————————————
What does the point out of a root vegetable, candy potato, imply to you? And although its roasted selection, with a squeeze of lemon and a sprinkling of masala, has virtually relegated it to the class of road meals, only a few know that it’s, the truth is, the frequent man’s superfood. Let not the phrase “candy” deter you in case you are apprehensive about your sugar ranges and physique weight. Sure, it helps you management each.
Candy potato (Ipomoes batatas) also referred to as Shakarkand or Sakkaravalli kizhangu (Tamil) or Chilagada dumpa (Telugu) is nutritionally very wealthy. Not like the starchy potato, it’s replete with fibres, nutritional vitamins, proteins and minerals. A 100 gm candy potato incorporates over 70 per cent water. It gives 28 gm of carbohydrates, 1.6 gm of protein and 120 energy. When cooked and eaten together with its pores and skin, the candy potato is an efficient supply of fibre, offering 4 grams of fibre for each 100 grams.
HOW SWEET POTATO HELPS IN DIABETES
The frequent false impression is that diabetics ought to keep away from all meals which can be grown underground in any other case often called roots and tubers. Though candy potato is a root vegetable, when boiled and eaten with pores and skin, it gives roughly 4 grams of fibre for each 100 grams. It gives satiety and fullness, which implies it takes care of your starvation pangs.
We use glycaemic index or GI as a marker which reveals how rapidly and the way excessive your blood glucose ranges rise post-meal. Boiled candy potatoes with pores and skin have a GI of 60, which makes them a reasonable GI meals. This might be resulting from their excessive fibre content material. So it’s a nice snack choice and can be utilized as a substitute for the common potato, which normally has a excessive GI. As candy potatoes are nonetheless wealthy in carbohydrates, they should be utilized in moderation and in parts recommended by your dietician and physician.
HOW DOES IT HELP IN WEIGHT MANAGEMENT POST-WORKOUT?
Usually in India, candy potatoes are used to interrupt non secular fasts as they’re good sources of carbohydrates and recognized to replenish depleted glycogen ranges within the physique. This additionally makes them a very good post-workout snack as they replenish glycogen that will get depleted throughout train. So having candy potatoes with pores and skin together with a very good supply of protein, like paneer, dal or eggs, will make it a nourishing post-workout meal.
Since they take time to be damaged down in your physique, courtesy soluble fibres like pectin, they hold you fuller for longer and never crave for fast sugar fixes each time your blood glucose ranges drop. Additional, in addition they include vitamin B5 and B6 which helps in sustaining a very good metabolism that’s essential to weight administration.