Do you know what is the healthiest kind of sugar?

When I was growing up in Colombia, I remember going with my family to the Cane sugar plantations. Wow!It was amazing to see how they extract the sugars from this amazing trees.

Back in years, I did not care about the number of calories a gram of sugar it has but I just remember the taste and the sugar cubes we take from my mum’s cabinet. IN Colombia the chocolate is sold like a big rectangle full of cocoa and sugar, I will say nineteen percent of sugar plus 10 % of cocoa. The method of cooking is fantastic and easy as you just have to drop a rectangle of chocolate inside a litre of milk, let it boiled and listo!Pure Colombian Chocolate with a hint of cinnamon. Delicioso!

There are lots of different kind of sugars nowadays and so much information that we don’t really know what is good or what is bad for our bodies.

There is a different kind: The Natural and the Artificial sugars. Let’s explain what is the difference so you know from now on what you are putting in your mouth.

Honestly, whether you are talking about Coconut Sugar Or Honey or Maple Syrup or table sugar, these sweeteners are all sugar, some are Sucrose, some are fructose so they affect the body in a different way.

What is SUCROSE: is a disaccharide (Glucose + Fructose)

What is FRUCTOSE: is a monosaccharide

SUCROSE: is broken down into glucose and fructose before going into the bloodstream and raising your body glucose levels. High levels of blood sugar can damage blood vessels and lead to cavities and gum disease.

FRUCTOSE: Does not go into the bloodstream like Glucose. It has to go to the liver first to be processed so it does not raise blood sugar levels, but If you are consuming an excess of calories coming from Fructose it can increase the levels of Triglycerides which makes it mildly worse than glucose in that regard.

So, too much sugar in the form of Sucrose, Glucose, or Fructose can lead to health problems like being overweight, high triglycerides, high cholesterol, diabetes.

EAT THE SUGAR YOU LOVE IN MODERATION AND EAT IT SLOWLY and until you are satisfied, never in excess. Just remember any extra sugar you eat today means an extra kilogram for tomorrow as the glucose is turned into fat molecules which means is very hard to lose weight. It can become serious and if you have a history of high cholesterol it can lead to this. 

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I do believe our diet should be full of raw vegetables and fruits, wholemeal grains, beans, raw nuts and our cravings for sweet will disappear. I really would like you to try. But honestly, I don’t believe in diets I don’t believe in restrictions, I believe in being mindful with your meals and always be cautious about what you are putting in your mouth and how will you feel afterwards.

If you feel like having a giant Ice cream… go for it but try the next day cut out in some carbohydrates and calories, or simply do more exercise. Is the law of compensation.

FOLLOWING ARE THE LIST OF THE HEALTHIEST SWEETENERS AVAILABLE FOR US.

  1. STEVIA:

PROS: Natural Substitute for this magic product is Sugar-Free and non-caloric, made from the leaves from the Stevia plant. It does not raise blood sugar and it’s natural and beneficial in reasonable amounts. It’s bio-active so it could have some anti-inflammatory compounds. CONS: A minor aftertaste that can take getting used to and overusing it could cause you to develop more of a taste for sweets.

2. HONEY:

Blend of Fructose and Glucose Honey it has antibacterial and antimicrobial properties which is why it can also be used as a cough suppressant or sore throat soother.Manuka and other high-grade honey often contain more beneficial properties, it is more food than sugar. CONS: It contains high doses of calories and carbs.

3. COCONUT SUGAR:

Sucrose with some nutrients. Its made from the sap from the coconut trees and is less processed because the sap is extracted and then placed in the heat to dry this is why the sugar is kind of brownish like raw sugar.It contains minerals like Magnesium, Potassium, Inulin and prebiotic fibre.CONS: It’s a high-calorie sweetener it breaks down in our collagen.

4. RAW CANE SUGAR

Sucrose, also called Turbinado Sugar come in the form of a juice which is often used to sweeten non-dairy milk like almond, hemp, and cashew and in many baking options, is less processed than table sugar you are consuming less sugar and calories per serving.

5. AGAVE

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More Fructose than Glucose (it can be 90% fructose)

It has a syrupy flavor.It mix well with tequila, making it a mainstay of artisanal margaritas. CONS: It seems that it has a low glycemic index but this can be misleading. That may be beneficial if someone has diabetes but not so much if you don’t.

6. BROWN SUGAR

Sucrose

PROS: Some of the molasses left over from the refining process is added back into the sugar after processing, which provide a darker colour and a minor amount of trace nutrients. CONS: Not enough nutrients is just sugar.

7. GRANULATED WHITE SUGAR

Sucrose

PROS: Made from Sugarcane or sugar beets, it offers the mildest flavour melts and blends easily into beverages, warm and cold and is ideal for baking CONS: Best known as table sugar and the most common it is almost the most chemically processed and refined.

8. SWEETENERS (Aspartame and Splenda)

Artificial Substitute

PROS: Sugar-free and non-caloric.

These sweeteners are chemical compounds and not real food.Splenda is Sucralose(sugar mixed with chlorine in a patented process, Maltodextrin which is a corn product and can be genetically modified is then added as a bulking agent. Aspartame is on the list of potential carcinogens.In the animal, a dosis is linked to Leukemia in very high doses.

After reading the differences between the Sugars, always make sure to buy hundred percent natural Stevia as nowadays in the supermarkets there are lots of brands with different mixes with Stevia and the amount of Stevia present is very small.Definitely, the best option to follow is STEVIA, is hundred percent natural sweetener which does not increase the sugar levels in your bloodstream, people who want to lose weight, people wight high amount of tryglicerides, people with Diabetes, should take and make recipes with Stevia as a Natural Sweetener. The rest of the sugars are just pure sugars coming from different sources but just Sugar.

Hope you found this article interesting. If you want to ask me something please do. looking forward to your comments and questions.

 

Love xxx

AndreaP

 

 

Mi ensalada

I have been vegetarian for three years, and I have to say that has been the best changes I have ever made. When I was living with my parents back in Bogota (Colombia) I used to be very unwell. I was always constipated or the opposite, I remember I used to be scared of eating just because my stomach and my digestion did not work well I could be constipated for a week. I used to have a very strict diet just vegetables, fruits and protein, rarely I eat breads or potato or rice but it did not seem to be working.

The only sin I was doing was eating lots of cheese.

I could not give up. I did not even accepted the idea of cutting of what I liked the most.

Why did I decide to be vegetarian?

It was not because of the cheese 🙂 of course it was because I wanted to make changes in my life style and my eating behaviour.

I was not a big meat eater and I loved my salads and I started to think about all the stressed the animals were induced because of us.

I don’t know but It did not make me feel right. I was doing lots of yoga , meditation, being surrounded by beautiful human beings so I decided to cut meats and eat earthy.

I am vegetarian, but the vegetarian that eat fish and eggs and cheese. Hahaha

A real vegan or paleo will laugh at me ..

I could not give up on cheese but I avoid protein from animal sources like (beef ,pork,chicken) but I eat fish.

In Colombia, people eat usually very healthy, we always have salads and vegetable soups and women and men look after themselves very much. Too much that sometimes they decide to go superficial and put silicone. Hahaha

Sadly lots of women do that!

Fortunate I do believe in natural beauty and healthy eating and exercise without being obsessed.

I love salads and I love to make them.You just need motivation, creativity, good fresh vegetables and fruits if you prefer especially in the Summertime and the dressings are a plus.

Love my salads very much! Every day all the time!

This salad recipe is called Mi Ensalada meaning “ My salad “

My Untie Martha is an amazing cook and I always remember when we were having a getting together with the family she was simply the best.

She mixes , she creates she is just amazing in the kitchen.

I spoke to her last week and I asked her to share one of her favourite salads so I Could share it with you all.

Thank you Martica (untie) for sharing your recipe with us and I hope you can share this salad with us.

Let me know If you make it and what do you think about it?

Love and health

AndreaP xxx

Portion: 4 people

Duration: 10 mins

Ingredients

2 cups of lettuce

1 bunch of Basil

1 bush of mint

1 cup of strawberries sliced

1 green apple sliced in Juliana’s

1/2 cup of Corn

Dressing

1/cup of sugar free, fat free yoghurt like kefir or Greek

1/2 cup of nuts cut them in littles pieces.

1 tbsp of maple syrup

Mix the ingredients together, make a dressing and put it in the salad.

Omg! The combination of fruits and vegetables are irresistible.

Then the sauce was exquisite with the nuts beside.

I want to know what you think.

Thank you, dear Martica.

The salad was absolutely delicious!

With Nutritious love!

andreaP

2 cups of lettuce, break it with your hands and add the basil and mint together.

Add the strawberries and slice them, then add the strawberries to the greens.

Then take the green apple and slice it, add it to the greens.

Add the corn to the mix of greens, strawberries, it can be bought from a can, or frozen or fresh corn, whatever you feel is good for you.

Hmm! You can see in the photos the mix of colours and good nutrition. I am so looking forward to finishing it so I can sit with the boys and enjoy during this hot day of spring here in Queenstown.

Now it comes s the good part the dressing.

Mix the greek yoghurt or sugar and fat-free yoghurt, add the chopped nuts and add the maple syrup.

Maple syrup is a good source of sugars, and perfect for Vegans.

perfect!

Now we have a delicious nutritious Ensalada Mia, the recipe was provided by my lovely and adorable untie Martica.

A disfrutar amigos Mi Ensalada.

Gracias a todos!

With nutritious love!

AndreaP

The sugar-free lemon cake

Hmm. November the month of the Diabetes I want to share sugar-free recipes for the family and friends or just for YOU, one of those days when you feel like staying home and have a treat with a cup of coffee or tea.

I am not a fan of baking, because it takes me a little bit of time to prepare, and to wait until is finished so I am more keen on cooking recipes that can be eaten straight away, although when I find a sugar free recipe that I can bake to my boys I will go for it.

This recipe was very delicious especially because is not sweet, I used a normal sugar-free yoghurt but if you want to have more lemony flavour please find a lemon yoghurt is soft, not very sweet, but sweet enough for a dessert. Is a perfect dessert in any season, good for lunchboxes, or afternoon teas, or even for breakfast, is healthy and kids love it.

In the video, I did not put the ingredients but just watch the video to see how to make it.

Let me know what you think about it and share it with me

Much love

xxx AndreaP

INGREDIENTS

3 eggs
1 sugar-free lemon yoghurt (125ml)
3 cups of wholemeal flour
1 cup of coconut oil or almond oil
1 lemon (the juice and the skin)
3 tbsp of stevia
3 tsp baking powder
pinch of salt

STEP 1
Separate egg yolk and egg whites in two different bowls. In the bowl with the egg yolks, add lemon juice, lemon peel, yoghurt, oil and stevia. Mix them together.

Once everything is mixed add the three cups of flour plus the baking powder, it will become a little thick but just keep mixing until is soft.

STEP 2
We have the other bowl with the egg whites, so mix the whites until fluffy approx for 2 minutes.

STEP 3
Let’s mix the dry ingredients with the fluffy egg whites then put the mixture into a fully oily tin

STEP 4

Put the tin in the oven for 40 mins, test with a knife, and make sure the knife will come out clean.

STEP 5

Let it cooled and enjoy!

The cake will be delicious warm or cold with some yoghurt on the side or cream with some berries or even kiwi fruit.

If you have any comments please do .I want to hear from you.!

Adios

The month of awareness

I don’t know what happened this week but I feel like I did not have enough time to do it all. When I have the kids with me, my week go so fast, of course, I am usually a taxi driver which is fine, waking up early in the morning, breakfast, lunchboxes which takes me forever and rushing to go to high school, the primary school. For some of you who don’t know me, I have four wonderful boys who keep my life entertained.

One of my sons was diagnosed with type 1 Diabetes at the age of two and since then, it has been like having another child, for a number of responsibilities that this condition brings and the awareness of how sugars and a diet high in carbohydrates can change the wellbeing of a person with Diabetes.

As a Dietitian and Nutritionist, I was always aware of having a healthy diet, exercising, reducing simple carbohydrates, lean meats and wholemeal bread, fruits etc, but I am naughty and I do have biscuits as well in my pantry …There is nothing more exciting than Friday night when we all indulge and have a bowl of popcorn and an ice cream, and maybe a biscuit, we deserve it and we all enjoy these treats very much. In my personal experience I do my best to give to my children a healthy diet, therefore they don’t have cravings for sugar, therefore, the glucose levels remain stable therefore less insulin for the next injection.
A Diabetic must have a healthy diet and families need to support and being an example for society. We all know the importance of reducing simple carbohydrates, fruits with the high content of sugar, high content of sodium and proteins with the high content of saturated fats.

HAVE YOU EVER MET SOMEONE WITH DIABETES?

DO YOU KNOW WHAT IT MEANS?

img_2973A person with Diabetes produces insufficient insulin to control glucose levels in their blood. Each of us needs glucose in our blood but the levels of glucose cannot be too high otherwise can damage your body with time. Glucose in the blood stream comes from carbohydrates which are change into glucose after you have eaten them.Your liver makes some glucose. The INSULIN is a hormone produced by the pancreas so for a person with DIABETES the pancreas does not produce enough insulin to keep your glucose levels in the normal range.

This happens because

The pancreas does not produce enough insulin or the body has become insulin resistant (insensitive to insulin) and the pancreas cannot produce enough insulin.

WHAT IS TYPE 1 DIABETES?

If you have type 1 Diabetes your body does not produce any insulin (or it produces very little). Type 1 Diabetes is most commonly diagnosed in children and adolescents; however, it can occur at any age. This type of Diabetes cannot be prevented, but it can be managed through a combination of healthy food choices, exercise and medication (INSULIN). We as parents generally carry with us this every day.

Syringes

Insulin Pen

Jet injectors that use high pressure to send a spray of insulin through the skin

Insulin pumps that dispense insulin trough flexible tubing to a catheter under the skin of the abdomen

A periodic test called the A1C blood test estimates glucose levels in your blood over the previous three months.Its used to help identify overall glucose level control and the risk of complications including organ damage.

CHANGE IN LIFESTYLE IN PEOPLE DIAGNOSED WITH TYPE 1 DIABETES

Frequent testing of your blood sugar levels
Careful meal planning
Daily exercise
Taking insulin and more medications as needed

TYPE 1 DIABETES IN ADULTS

When I finished my degree in 1998 Diabetes type 1 was common in kids and young teenagers, but nowadays it can be developed at any age. Adults may develop a specific form of type 1 diabetes known LADA (Latent autoimmune diabetes adulthood). It tends to develop slowly than type 1 diabetes in children and young adults and people with LADA may be misdiagnosed as having type 2 diabetes.

HOW LONG DOES IT TAKE TO DEVELOP TYPE 1 SYMPTOMS?

The symptoms of type 1 diabetes in children and young adults tend to develop quickly over a few weeks or a few days. Type 1 diabetes is a dangerous condition If is left untreated for too long

SYMPTOMS OF DIABETES TO BE AWARE OF

Excessive thirst
Unusually high levels of urination
Feeling tired all the time
Loss of muscular weight and unexplained weight loss
Pains in the stomach
Extreme tiredness

TYPE 2 DIABETES

Is a lifelong disease that affects the way your body manages glucose in the blood. The insulin produced in our pancreas lets cells turn into glucose from the food we eat into energy. People with type 2 diabetes make insulin, but their cells don’t use it as well as they should.Doctors call this insulin resistance.

At first, the pancreas makes more insulin to try to get glucose into the cells.But eventually it cannot keep up and the sugar builds up in your blood instead. There are a few others that are related to the source of the condition.

GENES: There are different pieces of DNA that affect how your body makes insulin

EXTRA WEIGHT: Being overweight or obese can cause Insulin resistance, especially If you carry your extra pounds around the middle, it seems that type 2 diabetes is affecting more children and teens, adults because of the childhood obesity.

METABOLIC SYNDROME:

People with insulin resistance often have a group of conditions including high blood glucose extra fat around the waist, high blood pressure, high cholesterol and triglycerides.

TOO MUCH SUGAR FROM YOUR LIVER:

When the blood sugar is low your liver makes and sends out glucose.After you eat, the blood sugar goes up and usually the liver will slow down and stores glucose for later, but some people livers don’t.

BAD COMMUNICATION BETWEEN CELLS:

Sometimes cells send wrong signals or don’t pick up messages correctly. When these problems affect how your cells make and use insulin or glucose a chain reaction can lead to diabetes.

BAD COMMUNICATION BETWEEN CELLS

Sometimes cells send the wrong signals or don’t pick up messages correctly. When these problems affect how your cells make and use insulin or glucose, a chain reaction can lead to diabetes

BROKEN BETA CELLS

If the cells that make insulin send out the wrong amount of insulin at the wrong time, your blood sugar gets thrown off. High blood glucose can damage these cells too.

Other factors that are very common nowadays are affecting more people with Diabetes.

Getting too little or no exercise

Smoking

Stress

Sleeping too little or too much

Diets high in simple carbohydrates (sugars)

There are other kinds of Diabetes-like GESTATIONAL DIABETES

HOW CAN WE HELP AND ADVICE PEOPLE WITH TYPE 1AND TYPE 2 DIABETES?

Is important to stop and think for a minute the importance of having a healthy lifestyle and is not necessary to be ill to realised the importance of being healthy , and feeling healthy to make the right choices every time we go to the supermarket, every time we go to a restaurant, every time we go to a birthday party.

Once your mind and body create new and healthy habits will be difficult to fall into sugar temptations. IS important to work in any physical activity.People with Diabetes should get at least 150 mins of moderate to vigorous aerobic exercise spread out over at least three days a week, housework or gardening will be fine.

EATING FRUITS AND VEGETABLES

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Aim for at least two servings of non-starchy vegetables each day, especially leafy greens.Like spinach, kale, swiss chard, bok choy. They are very low in calories and have wonderful vitamins and minerals and antioxidants. Enjoy fresh fruit every day, except apples and grapes and banana as they have the high content of sugars.

One of the most important recommendations is being Mindful of food. Take the time to sit on the table, ask yourself … What Am I eating? Am I hungry, nervous, anxious, bored?

Am I eating this for the sheer pleasure of it?

If we stop and become aware of what we eat , this will be half of the battle.

Some of the information contained in this article is coming from New Zealand Diabetes Association, WebMD, and the Journal of Clinical Nutrition.

If you have any comment or any experience with Diabetes please write and say something to me. I would love to hear from you. Si me quieren escribir en Espanol por favor no lo duden.

Un abrazo!

With love!

AndreaP

 

 

Life, family and Diabetes.

November is the awareness month of Diabetes. We are trying to get funds to find the cure for the lifelong condition called DIABETES, through the Spinal Cord Society.

I try don’t think much about this but when I want to have a mindful moment, when the kids are in bed or one of those days when I feel down and sad ; I close my eyes and the memories of that painful moment when one of my babies was diagnosed with Type one Diabetes come to my mind and I burst in tears.

I am sure there are lots of parents, who have gone trough the same situation, the same pain and worries, the feelings of not knowing what is going to happen, how we can live normal when our kids must have injected insulin to be alive.

It is very hard to understand !

It is very hard to comprehend the responsibility we have as parents with kids with Type one Diabetes.

Mateo one of my sons, was diagnosed at the age of 2.

I remember I was toilet training him when suddenly , his eyes started getting blurred and watery, he was complaining about a sore tummy, he was doing wees more than his twin brother and drinking so much water that I couldn’t believe it!

He could have a full glass of water straight away!

His father is Type 1 diabetic as well, so the possibilities to get Diabetes are much higher. I’ve been at hospitals in the past, I loved the subject of Diabetes when I was studying it, so I knew that his symptoms were not normal but I did not want to accept it.

One day we went to have dinner away from home and while everybody was sitting quiet, Mateo drunk a full glass of water and the entire meal. We all worried and waited to get back home and take his sugar levels with his father’s glucometer… I did not want to know! And oh surprise his sugar levels were 33mcg when the normal values are between 4-12 mcg in children.

The father , my eldest son and me all hugged together and cried because we knew the meaning of that…

So we went to hospital the day after and stayed there for a week and it was the time when I realised that life is vulnerable and we don’t know what can happen tomorrow that makes us appreciate life more, especially when they are so little and so soft and precious!

What is Diabetes? What does it mean Type 1 Diabetes?

Diabetes Mellitus occurs when the body cannot produce insulin or when the insulin the body makes does not work properly. The name comes from Greek as Diabetes meaning siphon or running through, excess of urine.Mellitus, meaning honey like ( sweetness of the urine ) What are the causes of Diabetes?

It could be a combination of genes, and some things in the environment, which are harmless to most people for example common viruses or immune system that attack the beta cells of the pancreas, causing a decrease of insulin.

When Diabetes develops, glucose levels rise above normal, often as much as five to ten times normal. Excess spills over into the urine drawing water with it causing excessive passing of urine and dehydration. Weight loss is common as the body cannot use glucose as source of energy and instead starts break down in fat and muscle.

Excessive tiredness and mood changes are common because the kids feel unwell.

How do I provide Insulin to the body when the body does not produce it?

Insulin cannot be given by mouth because it would be destroyed by the acid in the stomach, so the only way to give insulin is by injecting short and long acting insulin that goes straight to the bloodstream through the use of injections or a pump. That means that the kids or adults diagnosed with Diabetes need to put insulin with needles before every meal and they have to test their sugars levels at least 8 times a day.

It seems easy ah?

And nobody talks about this!

We as parents would like to create awareness of the importance of having a healthy diet free of simple sugars, full of complex carbohydrates, full of vegetables and fruits with low content of sugars as well as water as the main source of liquids and the most importantly full of love and patience.

It is hard to understand what it means to have a normal life with four kids and one with diabetes.

How can I give him a normal life when I need to have restrictions with sugars and food?

Well this is the part that I want to work on this month as I know there are a lot of misunderstanding and lack of information about a healthy diet for diabetics.

I would like you to keep connected because I want to share some of my experiences with you, it is possible to have families with diabetic children, and have a healthy and happy life.

I will be sharing sugar free recipes, model of ideal menus for the whole family .

Live and love!

AndreaP

Welcome November

It is hard to believe we are already in November. It seems every year goes faster and faster. Well this week we celebrated Halloween with my sweethearts and as you can see I dont really know what they are wearing but they just had fun. One of the boys was shy and even cried before putting the costume (kind of) on.

I remember when I moved to New Zealand , the idea of celebrating Halloween was unreal. People used to say that it was an American tradition. In Colombian tradition, Halloween is a very important date, for adults as well as kids.

Kids go trick or treat in malls as is safe and more practical than being on the streets although some neighbourhoods make special celebrations for the kids.

I was so happy seeing lots of kids around and the people’s generosity. One of my sons is Type 1 Diabetic and that means that his pancreas does not produce insulin which is the hormone that controls sugars in our blood stream. He needs injections of insulin every day so in case you wonder having a bomb of sugar is not a good idea.

He knows it and it does not mean that he cannot go and trick or treat.

It sounds terrible , being on Halloween , trick or treat and not having any sweet…?

Well I just let him have one candy thats all! he was happy with that and in the end of this day I have to say that his sugar levels were perfect yey!!!

He has created good habits for his future .This is why is so important to have good healthy habits from early ages. Is the guarantee of longer younger life.

 

I made a lovely recipe with sweet potatoes.

Have you ever wonder what are the qualities of sweet potatoes?

  • Orange-fleshed sweet potatoes may be one of nature’s unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).
  • Sweet potatoes are not always orange-fleshed on the inside but can also be a spectacular purple color. Sometimes it’s impossible to tell from the skin of sweet potato just how rich in purple tones its inside will be. That’s because scientists have now identified the exact genes in sweet potatoes (IbMYB1 and IbMYB2) that get activated to produce the purple anthocyanin pigments responsible for the rich purple tones of the flesh. The purple-fleshed sweet potato anthocyanins—primarily peonidins and cyanidins—have important antioxidant properties and anti-inflammatory properties. Particularly when passing through our digestive tract, they may be able to lower the potential health risk posed by heavy metals and oxygen radicals. For more details on purple-fleshed and orange-fleshed sweet potatoes, please see our Description section below.
  • It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include. In our Healthy Mashed Sweet Potatoes recipe, for example, we include 1 tablespoon of extra virgin olive oil, and with just this one tablespoon, each of our 4 servings for this delicious recipe provides 3.5 grams of fat.
  • Some nutritional benefits from sweet potatoes simply may be easier to achieve if you use steaming or boiling as your cooking method. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. The impact of steaming is particularly interesting, since only two minutes of steaming have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potato. In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. This benefit isn’t limited to the food’s appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.
  • Most dry beans and tubers have their own unique storage proteins. Soybeans have glycinins, potatoes have patatins, yams have dioscorins, and corn has zeins. While researchers have long been aware of sporamins—storage proteins in sweet potato—only recently has research shown some of their unique antioxidant properties. The potential health benefits of the sweet potato sporamins in helping prevent oxidative damage to our cells should not be surprising since sweet potatoes produce sporamins whenever subjected to physical damage to help promote healing.

WHFoods Recommendations

Sweet potatoes don’t have to take a long time to prepare. Cutting them into 1/2-inch slices and Quick Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. And you can add cinnamon, nutmeg, and/or cloves for extra flavor and nutrition. For more on The Nutrient-Rich Way of Cooking Sweet Potatoes see the How to Enjoy section below.

Sweet Potato, baked
1.00 cup
(200.00 grams)
Calories: 180
GI: medium
NutrientDRI/DV

Hope that from today on you have some potatoes as a good source of complex carbohidrates . You can eat eat with lots of green leaves, and some animal protein as meat, fish or pork or If you are vegetarian with some lentils, beans , hallumi cheese or just feta cheese.

xxx

AndreaP

 

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