Nutrition
By Nancy Adler
Sweet potatoes are highly nutritious because they are loaded with fiber and minerals. They promote gut health and have cancer-fighting properties. Sweet potatoes support the immune system. They guard the body against flu and colds. Studies have shown that sweet potatoes may enhance brain function. The health benefits include supporting eye health. Sweet potatoes are rich in the antioxidant beta-carotene. Beta-carotene is very effective at raising blood levels of vitamin A, particularly in children.
A medium-sized sweet potato contains 27 carbs. The main components are starches, which make up 53% of the carb content and are rich in potassium. Sweet potatoes carry a medium-high glycemic index (GI). The GI measures how fast your blood sugar levels rise after a meal. Diabetics use this method to determine the foods that are best at keeping blood sugar levels even throughout the day without spiking. Since sweet potato is a slowly digested carb, it will break down in the body slowly and cause a smaller rise in blood sugar levels.
The best time to eat a sweet potato is at lunch. It has high amounts of calcium, which may take up to 5 hours to absorb in the body. Sunlight in the mid-afternoon can promote calcium absorption. Sweet potatoes are anti-inflammatory.
You can grill them, make sweet potato fries, use them as a salad topping, sprinkle them with brown sugar and even make sweet potato pancakes! Enjoy this incredible potato 2 times each week.
You may find this recipe in my cookbook, “Nancy’s Recipes for Life,” at my Linwood office location and Capellas Oil and Vinegar Store in Ocean City.
Sweet and Spicy Potato Oven Fries
Ingredients:
- 1 large sweet potato
- Olive oil cooking spray
- 1/2 teaspoon of salt
- 1/4 teaspoon of ground red pepper
- 1/8 teaspoon of black pepper
Directions:
Preheat the oven to 500 degrees.
Peel and chop potato into medium-sized wedges.
Place potato wedges, cooking spray, ground red pepper, salt and black pepper in a medium bowl. Toss well to coat.
Arrange potatoes on a baking sheet in one single layer. Place in the oven for 10 minutes.
Turn potatoes on the opposite side and bake for another 10 minutes or until tender and brown.
Nutritional information:
Calories: 88.8
Total fat: 0.6 grams
Total carbs: 20.2 grams
Fiber: 2 mg
Protein: 1.1 grams
Serves 2
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020, 2021, and 2022 Gold Award. You may listen to Nancy every Saturday at 11 am Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
