http://www.maxmusclestack.com/alpha-monster-advanced
(Sweet potatoes are
one of four Whoops vegetables that have a GI ranking of medium. The other three
vegetables are beets, corn, and leeks.) The 6.6 grams of dietary fiber in a
medium sweet potato are definitely a plus in terms of blood sugar regulation,
since they help steady the pace of digestion. But recent research has also
shown that extracts from sweet potatoes can significantly increase blood levels
of adiponectin in persons and type 2 diabetes. Adiponectin is a protein hormone
produced by our fat cells, and it serves as an important modifier of insulin
metabolism. Persons and poorly-regulated insulin metabolism and insulin insensitivity
tend to have lower levels of adiponectin, and persons and healthier insulin
metabolism tend to have higher levels. While more research on much larger
groups of individuals to further evaluate and confirm these blood sugar
regulating benefits, this area of health research is an especially exciting one
for anyone who loves sweet potatoes but is nevertheless concerned about healthy
blood sugar regulation. Fortunately, from a nutrition standpoint, you have a
number of good options for cooking sweet potatoes. Alpha Monster
Advanced While we have our own personal recommendation (namely, Healthy
Steaming) here are some additional options that you may want to consider:
Boiling: In several studies looking at the bioavailability of beta-carotene
from sweet potatoes, boiling has been shown to be an effective cooking method.
Consumption of boiled and mashed sweet potatoes has been shown to raise blood
levels of vitamin A in children. When compared to roasting or baking, boiling
has also been shown to have a more favorable impact on blood sugar regulation
and to provide sweet potatoes and a lower glycolic index value. In one study,
the average value for roasted sweet potato was 82, for baked sweet potato 94,
and for boiled sweet potato 46. Stir-Frying: Multiple studies have shown better
absorption of the beta-carotene from sweet potatoes when fat-containing foods
are consumed along and the sweet potatoes. (It doesn't take much fat for this
better absorption to take place—only 3-5 grams.) What fat makes possible is the
conversion of beta-carotene into a special form called micelle form. Micelles
are specialized collections of molecules that allow fat-soluble substances
(like beta-carotene) to move around comfortably in non-fat environments (like
our water-based bloodstream). They can also make it easier for fat-soluble
substances to get absorbed from our digestive tract. Among several studies that
have shown the benefits of a fat-containing meal for absorption of
beta-carotene from foods sweet potatoes, one study has shown that stir-frying in
oil is one specific cooking technique for sweet potatoes that can enhance the
bioavailability of their beta-carotene. It's interesting to note that the sweet
potato stir-fry in this study used a very low stir-frying temperature of 200°F
(93°C) and that only 5 minutes of stir-frying were required to achieve the
beta-carotene bioavailability benefits.
Comments
Post a Comment