What are the benefits of boiled sweet potatoes?

Health and Life - Sweet potatoes are a nutritious food, but the way they are prepared greatly determines their health benefits. Boiled sweet potatoes are the simplest dish yet offer many health benefits…

1. Boiled sweet potatoes – a healthy but often overlooked option.

Content

• 1. Boiled sweet potatoes – a healthy but often overlooked option.
• 2. Benefits of eating boiled sweet potatoes
• 2.1. Boiled sweet potatoes have a lower glycemic index.
• 2.2. Boiling helps reduce the amount of added fat.
• 2.3. Boiling better preserves antioxidants.
• 2.4. Boiled sweet potatoes are easier to digest and better for the gut microbiome.
• 3. How to boil sweet potatoes to retain optimal nutrients.
• 4. Suggestions for delicious and healthy dishes made from boiled sweet potatoes.

Sweet potatoes have long been considered one of the healthiest root vegetables due to their high fiber content, vitamin A, vitamin C, potassium, and antioxidants. However, not everyone knows that the way sweet potatoes are prepared can significantly alter their nutritional value. Boiled sweet potatoes are the simplest dish yet offer many health benefits…

Of the four common cooking methods—boiling, steaming, baking, and frying—boiling is often overlooked because it's considered less flavorful. However, many nutritional studies show that boiling is the best way to preserve sweet potatoes' moisture, minimize nutrient loss, reduce the need for additional fat, and even help stabilize blood sugar better than baking or frying.

In particular, the starch in sweet potatoes, when cooked and cooled, produces resistant starch – a type of fiber that is beneficial for the digestive system and gut bacteria.

2. Benefits of eating boiled sweet potatoes

Boiled sweet potatoes are the simplest dish yet offer many health benefits…

2.1. Boiled sweet potatoes have a lower glycemic index.

The glycemic index (GI) reflects the rate at which blood sugar levels rise after a meal. According to information published on the TOI website, sweet potatoes naturally have a lower GI than white potatoes, but the cooking method is the biggest influencing factor.

A study published in the Journal of Nutrition and Metabolism showed that:

• Boiled sweet potatoes have a glycemic index (GI) of around 41-50, which is considered low.
• Baked or roasted sweet potatoes have a glycemic index (GI) of 79-94, which is considered high.

This is because boiling increases the water content, which helps dilute the natural sugars in the root vegetable. The starch absorbs water and swells, slowing down the digestion and release of glucose.

Baking and roasting are dry heat methods that cause water to evaporate and sugar to concentrate, much like turning "grapes into raisins," leading to faster sugar absorption.

Therefore, boiled sweet potatoes are a suitable choice for:

• People with diabetes
• People with insulin resistance
• People who need to maintain stable energy levels throughout the day.
• Weight management...

2.2. Boiling helps reduce the amount of added fat.

Sweet potatoes tend to dry out when baked, so many people add oil, butter, or honey to soften them and enhance the sweetness. This inadvertently increases calories, saturated fat, and added sugar.

Conversely, boiled sweet potatoes retain their natural moisture, are soft and easy to eat without the need for fat, thus:

• Reduce overall calorie intake.
• Limit saturated fats – a factor linked to increased bad cholesterol (LDL).
• Good for cardiovascular health.
• Suitable for people on a weight-loss diet, the elderly, young children, etc.

Just a little olive oil, herbs, or mild seasoning is enough to bring out the natural sweetness of sweet potatoes – no complicated preparation is needed.

2.3. Boiling better preserves antioxidants.

Sweet potatoes are a rich source of antioxidants such as:

• Beta-carotene (abundant in yellow/orange sweet potatoes) – important for eye, immune, and skin health.
• Anthocyanins (abundant in purple sweet potatoes) – help reduce inflammation, protect cells, and fight aging.

Compared to baking or frying, boiling and steaming help retain these compounds better because:

• Moisture softens cell walls, making it easier for antioxidants to be released.
• The temperature should not be too high to minimize the destruction of heat-sensitive materials.
• The bioavailability of beta-carotene is improved when sweet potatoes are boiled in water.

This means each serving of boiled sweet potato provides more antioxidants – a practical benefit for the immune system, skin, and overall health.

2.4. Boiled sweet potatoes are easier to digest and better for the gut microbiome.

The soft, smooth texture of boiled sweet potatoes comes from the fact that the starch has been partially broken down by heat and water. This offers several benefits:

- Easier to digest: Less likely to cause bloating and indigestion; suitable for people with stomach problems, children, and the elderly; useful during the recovery period after illness.

- Rich in resistant starch: In particular, when boiled sweet potatoes are allowed to cool, some of the starch converts into resistant starch, a type of prebiotic fiber that nourishes beneficial bacteria; increases the production of butyrate – a short-chain fatty acid good for the intestinal lining; reduces intestinal inflammation; supports blood sugar control; improves bowel motility, and prevents constipation.

This is why many experts recommend incorporating cooled boiled sweet potatoes into salads or snacks.

3. How to boil sweet potatoes to retain optimal nutrients.

To maximize the benefits, sweet potatoes should be boiled with the skin on, as the skin contains more fiber, potassium, and antioxidants; just rinse them clean before cooking.

Recommended boiling time

• Whole potatoes: 25–35 minutes (depending on size)
• Potatoes sliced ​​into 2–2.5 cm rounds: 20–25 minutes
• Check if it's cooked by gently piercing it with a skewer; if the skewer goes through easily, it's done.

Covering the potatoes will help them cook faster and save energy.

4. Suggestions for delicious and healthy dishes made from boiled sweet potatoes.

• Sweet potatoes mixed with olive oil, garlic, and herbs: a simple, low-fat side dish.
• Mashed sweet potatoes with a little coconut milk, turmeric, or cinnamon.
• Cold sweet potato salad with lentils, arugula, and nuts – rich in fiber, protein, and resistant starch.
• Sweet potato mashed with yogurt: a suitable snack for people who exercise or children.

Boiled sweet potatoes are not only easy to prepare but also offer many superior health benefits compared to other cooking methods. From lowering the glycemic index and supporting cardiovascular health to boosting antioxidants and improving digestion, boiled sweet potatoes deserve to be a regular choice in family meals.

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Source: https://suckhoedoisong.vn/khoai-lang-luoc-co-tac-dung-gi-169251127125449376.htm