Thanks to agricultural advancement, you can find most of the nutritious vegetables in the market at all times of the year. From delicious strawberries to humble carrots, you name it you have it. One such vegetable is sweet potato or shakarkandi which is widely available in the market. This starchy yet sweet-tasting root vegetable has a thick skin with an off-white and mushy pulp inside. You can have it baked, steamed or boiled. Although baked and steamed formed of veggies are typically considered healthy, what about boiling? There are certain vegetables which are better when consumed in the boiled form. Is Sweet potato one of those? If this question has been on your mind, then you have landed on the right page!
Also Read: Sweet Potato Nutrition: Health Benefits And Nutrition Facts About Shakarkand
Nutritionist Deepsikha Jain (@fries.to.fit) shared a video on her Instagram handle revealing whether boiled sweet potatoes are healthy or not.
Watch the full video below:
Yes, Boiled Sweet Potatoes Are Healthy!
According to nutritionist Deepsikha Jain boiled sweet potatoes are healthy. In fact, the longer you boil sweet potatoes, the healthier they become. This is because when you boil the sweet potato, it lowers its glycemic index (GI) of sweet potato and will change the chemical structure and help it retain more resistant starch. This is a type of fibre that has a low impact on blood sugar and also feeds good gut bacteria.
What Does GI (Glycemic Index) Mean?
For the unversed, glycemic index (GI) ranks foods on the basis of how quickly they raise blood sugar levels. Low-GI foods like pulses and whole grains release sugar slowly, resulting in gradual energy release. However, high-GI foods like sugary snacks and white bread cause sudden spikes in energy.
Does Boiling Sweet Potatoes For Longer Increase Nutrition?
Yes! As per nutritionist Jain, the longer you boil sweet potatoes for, the healthier they become. For example, if you boil sweet potatoes for just eight to 10 minutes, they will have a glycemic index of 59 to 61. If you boil sweet potatoes for 30 minutes, they will have a lower glycemic index ranging from 45 to 46.
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5 Interesting Ways To Add Sweet Potatoes In Your Diet
Now that you know how sweet potato is beneficial for your diet, try some easy-to-make recipes at home to make the most of this root vegetable.
1. Sweet Potato Chaat
Amp up your teatime snacks with an addition of sweet potato chaat. This tangy and sweet chaat made with this root vegetable and mixed with chaat masala, chillies and lime juice will take your taste buds on a roller coaster ride. Find the full recipe for sweet potato chaat here.
2. Sweet Potato Tikki
A delightful snack option when you are fasting or just want a change of flavour, sweet potato tikki is easy to make and doesn't use salt, atta, onion or garlic. Make this easy tikki for your friends and family and they will be wowed for sure! Find the full recipe here.
3. Sweet Potato Rice
An excellent recipe for your kids' lunch box, sweet potato rice is an easy way to add more nutrients to their diet. Also, since sweet potato is hardly noticeable due to its versatility, this recipe is perfect for fussy eaters. Find the full recipe for sweet potato rice here.
4. Sweet Potato Soup
Beat your monsoon blues with a tasty sweet potato soup. This soup combines the wholesome flavours of creamy coconut milk and classic Thai flavours. This delicious soup is perfect for a light evening meal or snack. The best part is that it is easy to make and has a blast of flavours. Find the full recipe for sweet potato soup here.
5. Sweet Potato Rabdi
Who said sweet potatoes can't be used in desserts? Sweet potato rabdi is packed with the goodness of this root vegetable. The milk in the recipe gives it a protein touch and saffron gives it a beautiful colour. Plus, the flavours of this dessert would mask the sweet potato flavour, making it even more fun to have it as a dessert! Find the full recipe here.
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Did you know this fact about sweet potatoes? Let us know in the comments below!