The sweet potato is one of the most nutritious foods in the world. The sweet potato is a low glycemic complex carbohydrate, which means that its absorption is slower, releasing glucose into the bloodstream slowly and without much stimulating hormone called insulin, responsible for increasing hunger and accumulation of fat. Rich in fiber, it is also a source of iron, vitamin C and potassium, in addition to presenting high content of vitamin E, contain vitamin A and C.
The main benefits of sweet potatoes for health include:
– Facilitate the increase of muscle mass because it gives energy to the training ;
– Help control diabetes because it has low glycemic index ;
– Weight loss as decrease appetite and is rich in fiber ;
– Strengthen the immune system because it has good amount of vitamin A and C.
The best way to get all the benefits of sweet potato in the diet is cooked and with bark. Care is needed with the preparation should be avoided because frying will increase fat in the sweet potato, harming health.
The benefits of sweet potatoes for weight training are to provide energy for training, assist in burning fat and gain muscle mass because it releases glucose into the blood more slowly .
Sweet potato can be eaten at main meals for lunch and dinner on the days you train accompanied by protein-rich foods like low-fat chicken or turkey, egg or fish. Moreover, it is important to always include in the meal a salad of assorted vegetables.
Get my favorite recipe of sweet potato.
Mustardy Kale Salad With Roasted Sweet Potato and Apple
Packed with protein and fiber, this hearty main course salad is a nutritional powerhouse. Combine the kale, roasted sweet potato, chopped apple, and almonds in a large bowl and drizzle with a tangy mustard vinaigrette. Once dressed, massage the kale with clean hands to make the salad more palatable.
- 2 sweet potatoes (about 2 pounds), cut into 3/4-inch pieces
- 6 tablespoons of olive oilkosher
- salt and black pepper
- 3 tabespoons of fresh lemon juice2tablespoons Dijon mustard
- 2 bunches of Tuscan or lacinato kale or 1 medium bunch curly kale, thick stems removed and leaves torn into bite-size pieces (about 10 cups)
- 1 Pink Lady or Honeycrisp apple, thinly sliced
- 1/4cup chopped roasted almonds4ounces shaved pecorino
- Heat the oven to 400° F. Toss the sweet potatoes with 2 tablespoons of the oil and ¼ teaspoon each salt and pepper on 2 rimmed baking sheets.
- Roast, rotating the sheets and tossing the potatoes halfway through, until lightly browned and tender, 18 to 20 minutes. Let cool slightly.
- Meanwhile, whisk together the lemon juice, mustard, the remaining 4 tablespoons of oil, and ¼ teaspoon each salt and pepper in a large bowl.Add the kale and rub together with clean hands to tenderize and coat the leaves.
- Add the apple, almonds, and sweet potatoes and toss to combine.
- Serve the salad topped with the shaved pecorino.