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EVERYDAY LIVING

THE DICOTYLEDONOUS ONE

OKAY….just messin’ with you… a fancy name for the Sweet Potato!

Summer is perfect for this brightly-colored tuber. I love these veggies for their flexibility…..baked, fried in strips or baked as “toast” they are simple and tasty.

If you follow our Instagram, you know I just tried out the “Toast” version and am completely smitten with it! It will definitely be on REPEAT for a while here….(always a little annoying for my family……)

Did you know this wonderful relative of the Morning Glory is also packed with nutrients as well? Yep.

One of the best features of this veggie is that they are incredibly EASY to add to your diet. It’s not something hard to find at the market and, it’s low cal! Something we ALL pay attention to during this time of year, right?

Packed with Nutrients!

Sweet potatoes are a great source of fiber, vitamins, and minerals.

One cup (200 grams) of baked sweet potato with skin provides:

  • Calories: 180
  • Carbs: 41.4 grams
  • Protein: 4 grams
  • Fat: 0.3 grams
  • Fiber: 6.6 grams
  • Vitamin A: 769% of the Daily Value (DV)
  • Vitamin C: 65% of the DV
  • Manganese: 50% of the DV
  • Vitamin B6: 29% of the DV
  • Potassium: 27% of the DV
  • Pantothenic acid: 18% of the DV
  • Copper: 16% of the DV
  • Niacin: 15% of the DV

In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals .

Free radicals are unstable molecules that can damage DNA and trigger inflammation.

Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is good for your health.

Healthy Gut…

The fiber and antioxidants in sweet potatoes are advantageous to gut health.

Sweet potatoes contain two types of fiber: soluble and insoluble.

Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.

Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk.

Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong.

Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements .

Cancer-Prevention Possibilites …

Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. However, human studies are needed.

Improved Brain Function …

Consuming purple sweet potatoes may improve brain function.

Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage.

Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties.

No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia.

If you are not already a huge fan of this veggie … give it a try … I promise “addiction” immediately.

Eat Well, Live Well, Enjoy,

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