Sweet potatoes have an excellent ability to provide energy because of their healthy carbohydrates that do not raise blood sugar excessively, making them an excellent choice for those who knit frequently.
In addition, when consumed in small amounts, it can also be used in weight loss diets because it helps to quickly reduce hunger. Here's how to do it should be your diet if you want to gain muscle and lose weight.
Thus, some of the key health benefits of sweet potatoes include:
- Facilitates increased muscle mass because it provides the energy needed for training;
- Helps control diabetes because it has low glycemic index;
- Slim therefore to diminish the appetite;
- Strengthens the immune system because it has a good amount of vitamin A;
- Improves bowel function because it is quite high in fiber.
The best way to get all the benefits of sweet potato in the diet is to cook it in a boiled and boiled way, avoiding frying because frying increases the fat in the potato, which damages health.
| Baked sweet potato | Roasted sweet potato | Sweet Potato Fries | |
| Calories | 125 | 143 | 368 |
| Proteins | 1.8 g | 1.13 g | 2.7 g |
| Fats | 0.70 g | 0.12 g | 14.60 g |
| Carbohydrates | 27.90 g | 34.47 g | 60.10 g |
| Calcium | 30 mg | 28 mg | 45 mg |
| Iron | 0.7 mg | 1.38 mg | 1.6 mg |
These amounts are per 100 g of sweet potato and the baked potato was wrapped in foil to bake in the oven and so no fat was added.
The sweet potato has a similar appearance but it is not potato yacon. Learn more about yacon potato in: Potato yacon.
Learn more about the benefits to bodybuilding
The benefits of sweet potatoes to bodybuilding are to provide energy for training, assist in burning fat and gain muscle mass because it releases blood glucose more slowly.
Sweet potatoes can be eaten in main meals such as lunch and dinner on days when they are accompanied by low-fat protein foods such as chicken or turkey, egg or even fish. In addition, it is important to always include a salad of assorted vegetables in the meal.
Healthy recipes with sweet potatoes
A good recipe for sweet potatoes is the recipe for sweet potatoes with chicken because the combination of these two foods is nutritionally balanced and you just need to add a vegetable salad to have a complete and balanced meal. In addition, sweet potatoes can also be used in diets to lose weight. Here's how in: Sweet Potato Diet to Lose Weight.
1. Sweet potato with chicken
Ingredients
- 1 chicken fillet
- 2 sweet potatoes
- White wine
- Blond
- Lemon
- Oregano
Method of preparation
Season the chicken with wine, bay leaf, lemon and oregano. Bake the potatoes in the oven rolled in foil for 30 minutes. Grilling the chicken fillet. Accompany with a salad of purple cabbage, peppers, tomatoes and arugula, seasoning with olive oil and vinegar.
2. Sweet potato chips
Ingredients
- 2 medium units of sweet potatoes
- 1 tablespoon olive oil
- 1 rosemary branch
- Salt and pepper to taste
Method of preparation
Cut the potatoes, with or without peel, into thin slices and spread in a lined form with buttered paper, so that the slices are separated from each other. Bring to a preheated oven at 180ºC for about 20 to 60 minutes or until the potatoes brown and crunchy, adding olive oil, salt, rosemary and pepper at the end to season, or just herbal salt.
3. Sweet Potato Biscuits
Ingredients
- 2 cups sweet potatoes cooked and squeezed
- 1 cup brown sugar
- 2 cups white wheat flour
- 2 cups whole wheat flour
- 2 tablespoons margarine
- Salt to taste
Method of preparation
Mix all ingredients until a uniform dough does not stick to your hands. Shape the round or stick-shaped biscuits and spread them in a greased form, so that they are separated from each other. Bake in preheated medium oven until golden brown.
4. Cheese bread with sweet potatoes
Ingredients
- 100 g boiled sweet potatoes
- 1 egg
- 2 tablespoons water
- 1 tablespoon extra-virgin olive oil
- 100 g ricotta
- 1 scoop of whey powder without flavor
- 1 cup of sour sprinkles
- ½ cup of sweet sprinkles
Method of preparation
Put the sweet potato, egg, water, olive oil and ricotta in the blender and beat until a homogeneous mixture is obtained. Then turn into a bowl and add the remaining ingredients, stirring well. Put everything in the refrigerator for about 15 minutes until the dough becomes firmer.
Make balls with the dough and place in a baking brush with axeite. Bake at 160ºC for 15 minutes or until golden brown.
Also see how to make and how to use sweet potato flour to gain muscle mass.
