Re: sweet potatoes was Re: Any Exercisers/athletes eating only 2 meals a day?

[Guest guest]

<(Although sweet potatoes are not, technically, a potato at all).>

Heidi, can you expand on that?

I must say they're my carb of choice along with what we call here (UK) 'new

potatoes', the ones that have just been dug out and their skins are almost

like paper you can peel them with your fingers. I understand they're lower

on the glycemic index than regular (stored potatoes).

Dedy

[Guest guest]

At 11:39 AM 8/24/2002 +0100, you wrote:

><(Although sweet potatoes are not, technically, a potato at all).>

>

>Heidi, can you expand on that?

>

>I must say they're my carb of choice along with what we call here (UK) 'new

>potatoes', the ones that have just been dug out and their skins are almost

>like paper you can peel them with your fingers. I understand they're lower

>on the glycemic index than regular (stored potatoes).

>

>Dedy

A lot of people swear by them, but I don't know if it's because they have

studied

them or they just monitor their food reactions. Sweet potatoes are a member of

the Morning Glory family, and the vines are edible. Regular potatoes are a

member

of the Nightshade family, and the vines are deadly poisonous. Both are easy to

grow. " New " potatoes are the ones referred to as " waxy " , and they are lower

glycemic.

Here is some nutritional info (which, granted, comes from the sweet potato

growers, but it is the same as I've heard elsewhere):

http://www.ncsweetpotatoes.com/nutrition.htm

In 1992, the Center for Science in the Public Interest compared the

nutritional value of sweet potatoes to all other vegetables. Considering

fiber content, complex carbohydrates, protein, vitamins A and C, iron, and

calcium, the sweet potato ranked highest in nutritional value. According to

these criteria, sweet potatoes earned 184 points, 100 points over the next

on the list, the white potato. The Center strongly recommends eating more

sweet potatoes since a nutritious diet is one that is high in fiber,

provides many nutrients, is rich in complex carbohydrates, and is low in fat.

More Fiber

The sweet potato is a good source of dietary fiber, which lowers the risk

for constipation, diverticulosis, colon and rectal cancer, heart disease,

diabetes and obesity. The fiber in sweet potatoes provides a feeling of

fullness and satiety, which helps to control food intake.

More Antioxidants

Antioxidants play a role in the prevention of heart disease and cancer, and

sweet potatoes supply plenty of the antioxidants, vitamin E and

beta-carotene. These substances are effective in neutralizing free

radicals, which are responsible for damage to cell walls and cell

structures. Vitamin E also protects against heart attack and stroke by

reducing the harmful effects of low-density cholesterol and preventing

blood clots.

Antioxidants are essential for good brain functioning and in delay in the

effects of aging on the brain. A low level of vitamin E has been linked

with memory loss. A Columbia University study showed a delay of about seven

months in the progression of Alzheimer's disease when subjects consumed

high levels of vitamin E. This fat-soluble vitamin is found mainly in

high-fat foods such as oils, nuts, and avocados. Only the sweet potato

provides vitamin E without the fat and calories.

Sweet potatoes contain 30 mg (50,000 IU) of beta-carotene (vitamin A) in

one cup, which is four times the USRDA. You would have to eat 23 cups of

broccoli to consume the same amount of beta-carotene. Health professionals

believe that carotenoids give protection from the formation of free

radicals and are chemoprotective against cancer.

The Finnish study of 10,000 smokers, reviewed in the New England Journal of

Medicine in 1994, tested the effects of taking beta-carotene supplements to

prevent lung cancer. It was based on the earlier finding that individuals

who have higher blood levels of beta-carotene have a lower incidence of

lung cancer. To the researchers' horror, those who took the supplements

actually had a higher rate of lung cancer and the study was discontinued.

Researchers concluded that beta-carotene has a protective effect only when

consumed in food, the original and best source. The nutrient-packed sweet

potato is the richest source of this protective substance.

Low Glycemic Index

Different foods have different effects on blood glucose. The glycemic index

is a measure of how quickly glucose is absorbed after a person eats, how

high glucose rises, and how quickly it returns to normal. A low glycemic

index is desirable and is characterized by slow absorption, a modest rise

in blood glucose, and a smooth return to normal. Fast absorption, a surge

in blood glucose, and an overreaction that plunges glucose below normal are

undesirable and are the result of eating foods with a high glycemic index.

This distinction is especially important for people with diabetes, whose

good health is dependent upon stable blood glucose levels. As a result,

getting enough carbohydrates without causing glucose spikes can prove

challenging. For example, white potatoes, corn, rice, and white bread all

have a high glycemic index and can cause a spike and an ultimate drop in

blood sugar. Diabetics and others wanting to avoid glucose highs and lows

can turn to sweet potatoes, which have a low glycemic index.

Excellent Source of Potassium

Potassium plays a major role in maintaining fluid and electrolyte balance

and cell integrity. Controlling potassium distribution is a high priority

for the body because it affects many aspects of homeostasis, including a

steady heartbeat. Fresh fruits and vegetables are the best sources of

potassium, and sweet potatoes are among the top three richest sources,

along with bananas and white potatoes.

" A more frequent part of our regular diet "

Dr. Cordell, emeritus professor of cardiothoracic surgery at Wake

Forest University School of Medicine, highly recommends sweet potatoes.

" Sweet potatoes, a readily available and wonderfully tasteful root

vegetable in the southeastern United States, are frequently overlooked

regarding their health value. Most remain unaware of the significant health

benefits of this low-fat, high fiber vegetable that is such a rich source

of vitamins A and E. Sweet potatoes, therefore, contain significant

deterrents to heart disease and stroke, both of which tend to be higher in

our part of the country. In addition, reports have suggested anti-cancer

effects. With these facts in mind, all of us should make sweet potatoes a

more frequent part of our regular diet. "

Naturally low in calories and high in nutritional value, the sweet potato

is Mother Nature's best work.

Health Benefits of Sweet Potatoes:

* Rated the most nutritious of all vegetables

* Rich source of anti-oxidants for protection against heart disease,

stroke, cancer, and delaying the progression of Alzheimer's disease

* Among the top 3 food sources of potassium

* Low glycemic index for maintaining steady blood glucose levels

* Fat and cholesterol free

* High in fiber

Ways to add more sweet potatoes to your diet

* Pack a baked sweet potato for lunch, topped with vanilla yogurt or

cinnamon-flavored applesauce

* Add peeled chunks to your favorite stew

* Switch from potato chips to sweet potato chips

* Peel and cut into strips to eat with your favorite dip

* Blend into a breakfast smoothie

* Substitute in recipes calling for white potatoes or apples

Heidi Schuppenhauer

Trillium Custom Software Inc.

heidis@...