Sweet Potato Nutrition, Benefits, Diet, Storage 2023

Sweet Potato Nutrition, Benefits, Diet, Storage

 

Sweet Potato Nutrition, Benefits, Diet, Storage
Sweet Potato Nutrition, Benefits, Diet, Storage

 

Sweet potatoes are perennial grasses of the bindweed family that store nutrients and are eaten as sweet potatoes from their thickened roots, which come in a variety of colors, including white, yellow, red, and purple.

It is said that it was first introduced to Japan in 1763 (39th year of the Joseon Dynasty) by Joham, who went to Japan as a messenger, and when he stopped at Daemado, he obtained seed sweet potatoes and sent them to Busanjin. It is considered a representative Guhwang crop because it grows well even in drought or barren land and has a higher yield than other crops on the same area of land, but in recent years, it is mainly used as a humus or snack rather than a food to supplement staple foods.

Different varieties have different flavors and textures, so it is recommended to select varieties according to the purpose of use, such as edible, raw, and salad dishes; processing, such as starch, gochujang, distilled spirits, chips, and dried flesh; and coloring materials, starch, and leaf water.

Sweet potato nutrition

Sweet potatoes are very nutritious and contain high levels of carotene (a precursor to vitamin A), vitamin C, potassium, and dietary fiber. Below is the approximate nutritional information for about 100 grams of raw sweet potatoes

– Calories: about 86 kcal
– Protein: about 1.6 grams
– Carbohydrates: about 20.1 grams
– Fiber: about 3 grams
– Fat: about 0.1 grams

Sweet potatoes also contain the following essential minerals and vitamins

– Vitamin A: about 14187 IU (approximate, mostly in the form of beta-carotene).
– Vitamin C: about 2.4 mg
– Potassium: about 337 mg
– Calcium: about 30 mg
– Magnesium: about 25 mg
– Iron: about 0.6 mg

Sweet potatoes are especially rich in vitamin A, which can provide most of your daily value of this vitamin, which plays an important role in healthy vision, the body’s immune system, and the growth and division of cells. In addition, the fiber can help maintain gut health and manage cholesterol levels.

Health benefits

Sweet potatoes are a nutrient-packed food with a variety of health benefits. Here are some of the top health benefits of sweet potatoes:

1. Eye health: Sweet potatoes are rich in beta-carotene, which converts to vitamin A, which is good for eye health. Vitamin A is important for producing the proteins needed to detect light at night, so eating sweet potatoes can help prevent vision loss.

2. Immune system boost: Sweet potatoes are rich in vitamin C and beta-carotene, which help strengthen our immune system, prevent cell damage, and reduce inflammation.

3. Digestive health: Sweet potatoes are rich in dietary fiber, which improves gut health and aids digestion. This prevents constipation and helps with regular bowel movements.

4. Blood pressure control: Sweet potatoes are rich in potassium, which plays an important role in stabilizing blood pressure. Potassium helps to balance sodium levels in the body, which contributes to the prevention of high blood pressure.

5. Manage blood sugar: Sweet potatoes are a low-fat food, and their high fiber content helps mitigate spikes in blood sugar levels. These properties are beneficial for diabetics, and non-diabetics can also use them to help prevent diabetes.

6. Cancer prevention: Sweet potatoes are rich in antioxidants, which can help prevent cell damage, slow aging, and, according to some studies, reduce the risk of diseases such as cancer.

How Sweet Potatoes Affect Your Diet

Sweet potatoes are a very beneficial food for dieting and are recommended for the following reasons

1. high in fiber: Sweet potatoes are high in fiber, which helps keep you feeling full. This prevents you from overeating and contributes to reducing your daily calorie intake.

2. Low-fat, low-calorie: Sweet potatoes are a low-fat food and relatively low in calories at around 86 calories per 100 grams, which helps with weight management.

3. Manages blood sugar: The complex carbohydrates and fiber in sweet potatoes help prevent spikes in blood sugar levels. This is useful in preventing diabetes and preventing you from feeling sudden cravings for food.

4. High in antioxidants: Sweet potatoes are rich in beta-carotene and vitamin C, which are powerful antioxidants. These antioxidants are important for maintaining general health and can help reduce oxidative stress caused by exercise.

5. Versatile: Sweet potatoes can be eaten on their own or added to salads, baked, steamed, and other dishes to add variety to your diet.

However, when baking or cooking sweet potatoes, it’s important to minimize the use of oil or butter and avoid sugary sauces or toppings. This way, you can maximize the health benefits of sweet potatoes while still keeping them within the parameters of your diet.

 

Choosing sweet potatoes

Sweet potatoes are in season from August through November, but they taste best from January through March, when they have been stored and have lost some of their moisture. They are generally categorized by size and shape into specialty, commodity, regular, and yawn, and long ones are sometimes referred to as long specials and longs. It is recommended to select similarly sized fruits that are not too large, have a clear color, a streamlined shape that is not bumpy, and a smooth skin with few pits on the epidermis. The body should be free of cuts and blemishes and moderately dry for good storage. If some parts of the skin are blackened, they are old and may be bitter or harmful, and if they are too thin, they have a bad flavor.

Storage tips

Sweet potatoes dry well on the surface and are sensitive to cold, so don”t put them in the refrigerator, but wrap them in newspaper and store them in a cool place away from sunlight. The best storage temperature is between 10 and 17 degrees Celsius, and the best storage temperature is between 12 and 15 degrees Celsius. If you cook it after storing it in the refrigerator, the flesh will change, causing a bad taste, off-odor, and a hard center.

Symptoms of deterioration during storage

As a thermophilic crop, sweet potatoes are susceptible to chilling injury during the winter months after harvest. At temperatures below -10℃, the respiration rate increases rapidly in the early stages of storage and finally decays. Cold damage occurs after 24 hours at 0℃ and 3 hours at -15℃. The freezing temperature is around -1.3℃. Even a single, light freeze can cause damage. On the contrary, when the temperature is high, respiration becomes more active and consumes more nutrients, and above 18℃, it germinates, greatly reducing its value as a commodity.