Benefits and harms of sweet potato: thyroid can be affected if consuming wrong

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Heard that the sweet potato is good and it is better than potatoes, that most common we eat? It is true. This root is an excellent source of energy that contains many minerals and vitamins important for the functioning of the body. However, like all food, it can be harmful if consumed without guidance and care, causing risks.

properties

It is rich in soluble fiber, and, on contact with water, forms a gel can reduce the absorption of glucose and lipids, helping to control cholesterol and diabetes. The component also provides a slow digestion which aids in the intestinal transit, it contributes to the feeling of satiety (hunger strip) and provides power for long periods. "Another advantage of the root is that it is a low-glycemic carbohydrate, that just raises the level of blood sugar, which contributes to cardiovascular health and diet"Explains nutritionist Adriana Ávila.

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Heard that the sweet potato is good and it is better than potatoes, that most common we eat? It is true. This root is an excellent source of energy that contains many minerals and vitamins important for the functioning of the body. However, like all food, it can be harmful if consumed without guidance and care, causing risks.

properties

It is rich in soluble fiber, and, on contact with water, forms a gel can reduce the absorption of glucose and lipids, helping to control cholesterol and diabetes. The component also provides a slow digestion which aids in the intestinal transit, it contributes to the feeling of satiety (hunger strip) and provides power for long periods. "Another advantage of the root is that it is a low-glycemic carbohydrate, that just raises the level of blood sugar, which contributes to cardiovascular health and diet"Explains nutritionist Adriana Ávila.

It has significant amounts of minerals such as calcium, responsible for healthy bones and teeth; magnesium, which helps in mood and energy; iron, an essential element for the operation of the cells; and potassium crucial to prevent cramps. Its composition also has vitamin A, which aids in vision; C, which acts strengthening the immune system; B6, essential for the functioning of cells; and folic acid, which protects the nervous system. Furthermore, cryptoxanthin is effective antioxidant against the action of free radicals, molecules that can oxidize healthy cells, impairing the functioning of the organism.

For those who knit

The root gained fame thanks to the positive effects for those who practice physical activity. It is a carbohydrate that is slowly absorbed by the body and does not raise the level of blood sugar, it has a low glycemic level. Thus, the energy is released slowly during the year, providing the beginning of the fuel to the end. Sweet potatoes also have great nutrients for those who like to move around, such as potassium, which prevents cramps and muscle weakness.

Before or after training?

The ideal is to consume before, so the food will have time to provide energy for physical activity.

Against diabetes, stroke and heart attack

Diabetes Symptoms 016 400x800HelgaMariah / Shutterstock

How does the ability to greatly increase blood sugar, can be consumed by diabetics. Their soluble fibers also help in reducing glucose levels because adhere to cholesterol and prevent its passage into the bloodstream, taking care of cardiovascular health and preventing diseases such as stroke and heart attack.

in pregnancy

Besides providing energy, essential for mothers to cope with the changes occurring in the body during pregnancy, the root contains iron and folic acid nutrients that prevent anemia, and vitamin C which increases healing and absorption of iron .

Potassium present in the food prevents hypertension. Already vitamin A plays an important role in the baby's education and the mother's immunity.

Frequent in pregnancy, constipation can be relieved with the sweet potato consumption, since its fibers help regulate the bowel. It also has an important action because it reduces glucose levels and cholesterol in the blood, evitanto gestational diabetes and heart problems.

According to nutritionist Adriana Ávila, pregnant women should eat no more than 70 grams of sweet potato daily.

Pregnant belly ilustracao 116 400x700HelgaMariah / Shutterstock

How does the ability to greatly increase blood sugar, can be consumed by diabetics. Their soluble fibers also help in reducing glucose levels because adhere to cholesterol and prevent its passage into the bloodstream, taking care of cardiovascular health and preventing diseases such as stroke and heart attack.

in pregnancy

Besides providing energy, essential for mothers to cope with the changes occurring in the body during pregnancy, the root contains iron and folic acid nutrients that prevent anemia, and vitamin C which increases healing and absorption of iron .

Potassium present in the food prevents hypertension. Already vitamin A plays an important role in the baby's education and the mother's immunity.

Frequent in pregnancy, constipation can be relieved with the sweet potato consumption, since its fibers help regulate the bowel. It also has an important action because it reduces glucose levels and cholesterol in the blood, evitanto gestational diabetes and heart problems.

According to nutritionist Adriana Ávila, pregnant women should eat no more than 70 grams of sweet potato daily.

Lowers cholesterol

It consists of soluble fiber that, when digested join to fats and sugars and cause them to be eliminated through the faeces. The process improves the total cholesterol rates. However, it is worth remembering that their consumption should be associated with a balanced diet and abundant intake of water, which is crucial to ensure the beneficial action of the fibers.

Against Arthritis

The cryptoxanthin of antioxidant is able to contribute to the prevention of diseases such as arthritis, as it fights free radicals related to the problem.

Its make bad?

thyroid cancer 0916 400x800 John T Takai / shutterstock

Like other foods, excessive consumption can bring side effects. For goitrogênicas contain substances which hinder the iodine absorption, sweet potato in the diet It is associated with the incidence of thyroid disorders, such as hypothyroidism, gipertireoidismo, Hashimoto's thyroiditis, Graves' disease and thyroid cancer. To avoid damage, it is necessary to cook the food, because the process eliminates this detrimental characteristic.

"It is recommended to consume this root in its organic version," emphasizes the functional sports nutritionist Giovana Canno. "This is an important measure because the resistant starch structure of sweet potato absorbs pesticides causing several metabolic disorders that can hinder weight loss and increase the chances of diseases like cancer," he concludes.

Sweet potatoes fattening or lose weight?

thin body fat 400x800 116 John T Takai / shutterstock

Like other foods, excessive consumption can bring side effects. For goitrogênicas contain substances which hinder the iodine absorption, sweet potato in the diet It is associated with the incidence of thyroid disorders, such as hypothyroidism, gipertireoidismo, Hashimoto's thyroiditis, Graves' disease and thyroid cancer. To avoid damage, it is necessary to cook the food, because the process eliminates this detrimental characteristic.

"It is recommended to consume this root in its organic version," emphasizes the functional sports nutritionist Giovana Canno. "This is an important measure because the resistant starch structure of sweet potato absorbs pesticides causing several metabolic disorders that can hinder weight loss and increase the chances of diseases like cancer," he concludes.

Sweet potatoes fattening or lose weight?

Often carbohydrates are seen as the diet evildoers, but if we know how to choose carefully, they can even assist in weight loss. For example, the sweet potato is a carbohydrate that helps you lose weight because it has little sugar and promotes a long digestion, which helps to stave off hunger and prevent slipping in the diet. Furthermore, the root is good for the functioning of the intestine, which also contributes to the scale.

On the other hand, if the goal is to gain weight, as it is very common for people who suffer for being too skinny, this root can be a great ally. The reason is also low glycemic index food. The carbohydrate causes weight gain, but not in the low glycemic index, it is possible to get fat and gain belly. Sweet potato makes it possible to gain weight without necessarily "getting chubby".

sweet potato types

types of sweet potatoes 116 400x800Aurawan Namloei / Shutterstock

In Brazil, you can find four types of sweet potatoes:

  • White: dry pulp and slightly sweet
  • Yellow: dry and sweet pulp
  • Purple: peel and pulp are purple and its taste is sweet
  • Reddish: sweet, with reddish bark and yellow squash

There are no major nutritional differences between each type, but the nutritionist Giovana Canno, purple sweet potato stands out for having more vitamins and minerals in relation to the other.

How to make and consume?

baked sweet potato dish 116 400x800Aurawan Namloei / Shutterstock

In Brazil, you can find four types of sweet potatoes:

  • White: dry pulp and slightly sweet
  • Yellow: dry and sweet pulp
  • Purple: peel and pulp are purple and its taste is sweet
  • Reddish: sweet, with reddish bark and yellow squash

There are no major nutritional differences between each type, but the nutritionist Giovana Canno, purple sweet potato stands out for having more vitamins and minerals in relation to the other.

How to make and consume?

Ideally, opt for healthier ways such as boiled, baked or mashed, since preparing the fried version brings in more calories and fat.

as for amount of sweet potatoes per day, nutritionist Giovana Canno explains that there is an overall recommendation, since the consumption of macronutrients is individualized according to the habits of each person, such as physical exercise. "The ideal is to consult a nutritionist. It can calculate the calorie expenditure of the person and thus determine what is the amount of sweet potatoes and other carbohydrates she should consume, creating a balanced and healthy diet, "he says.

Recipes with sweet potatoes

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