Sweet potatoes are one of the foods enjoyed by people of all ages and genders. In particular, sweet potatoes are in season from August to October, making now the time to enjoy their tastiest flavor. We explore the nutritional benefits of sweet potatoes and foods that pair well with them to help you eat them more healthily.

 

Sweet potatoes that prevent constipation and boost immunity

 

Sweet potatoes are rich in dietary fiber, which helps prevent constipation. One sweet potato contains about 4 grams of dietary fiber, accounting for 16% of the daily recommended intake. Dietary fiber binds to fats and cholesterol in the intestines and helps eliminate them from the body. It also aids in preventing hyperlipidemia and high cholesterol levels. When a raw sweet potato is cut, white sap oozes out, which contains a compound called yarapin that promotes smooth intestinal movement and softens hard stool. Sweet potatoes are also popular as a diet food because they are digested slowly, providing a long-lasting feeling of fullness.

Sweet potatoes are rich in vitamin A and are good for the eyes. On average, one sweet potato contains 18,441 IU of vitamin A, which is more than 3.6 times the daily recommended amount. Vitamin A improves eye function and is effective in preventing night blindness and other issues. Additionally, consuming enough helps boost the body's immunity. The potassium in sweet potatoes helps expel sodium, which raises blood pressure, and maintains electrolyte balance in the body.

 

 

◇Wash by rubbing with your hands and cook slowly with a steamer.

 

To retain the nutrients of sweet potatoes, attention must be paid to the washing method and cooking technique. When washing sweet potatoes, it is best to gently scrub with a soft sponge or by hand. Using a scrubber or similar tool to vigorously scrub the surface of the sweet potato can lead to mineral loss. Iron and magnesium can also leach out by more than 30-50%, and the calcium abundant in the skin can be lost by over 90%.

 

When cooking sweet potatoes, it is recommended to steam them slowly and thoroughly. Cooking at high temperatures for a short time, like in a microwave, does not allow enough 'maltose,' which is beneficial for the intestines, to develop properly. The enzyme that converts sweet potato starch into maltose becomes more active when cooked at relatively low temperatures of 60-70°C for a longer period.

 

◇Kimchi is even better when eaten with milk

Sweet potatoes are especially good to eat with ▲dongchimi, ▲kimchi, and milk. Eating sweet potatoes can cause gas in the stomach due to fermentation of intestinal microorganisms, but eating dongchimi together helps because diastase in the radish aids digestion. Additionally, kimchi tends to be high in sodium, but consuming it along with the high-quality fiber and potassium in sweet potatoes helps the sodium in kimchi be excreted from the body effectively. Eating sweet potatoes with milk can complement each other's lacking nutrients. The protein and calcium absent in sweet potatoes are abundant in milk, while the carbohydrates and dietary fiber lacking in milk are plentiful in sweet potatoes.

 

Meanwhile, diabetes patients should be cautious when eating sweet potatoes. The carbohydrates in sweet potatoes are converted into sugar in the body, raising blood sugar levels. It is better to steam sweet potatoes rather than bake them. Baking sweet potatoes causes a higher blood sugar index, making blood sugar control more difficult. Additionally, people with impaired kidney function should eat less, as their kidneys may not filter electrolytes such as potassium in sweet potatoes effectively, which can put a strain on them.

 

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I scrub and wash with my hands, and I also prefer water over anything else.

Steaming using a steamer.

 

Sweet potatoes are harvested at my mom's house before Chuseok.

 

Until then, even if I want to eat, haha, I have to wait~

 

Eating dongchimi during winter... Also kimchi made for kimjang.

It's a very delicious sweet potato.