Sweet Potato
Sweet potatoes, found across various regions from sea level to 3,500 meters above sea level, including areas like Amazonas, Cusco, and Piura, are rich in fiber, complex carbohydrates, potassium, vitamin A (from beta-carotene), and vitamin C. Their high fiber content promotes satiety, aiding in hunger control and preventing overeating, while the complex carbs provide a steady energy release, helping regulate blood sugar levels, which is key for healthy metabolism and weight management. Though generally safe, excessive consumption may lead to digestive discomfort, and individuals with kidney issues should monitor potassium intake.
| AREAS – MASL | RICH IN |
| 0 – 3500 MASL – AMAZONAS – ANCASH – APURIMAC – AREQUIPA – AYACUCHO – CAJAMARCA – CUSCO – HUANCAVELICA – HUANUCO – ICA – LA LIBERTAD – LAMBAYEQUE – LIMA – LIMA METROPOLITANA – MADRE DE DIOS – MOQUEGUA – PIURA – PUNO – TACNA – TUMBES – UCAYALI | – Vitamin A (from beta-carotene) – Vitamin C – Fiber – Potassium – Complex carbohydrates |
| BENEFITS | CONTRAINDICATIONS |
| Sweet potatoes are high in dietary fiber, which promotes satiety, helping to control hunger and prevent overeating. The complex carbohydrates in sweet potatoes are digested slowly, providing a steady release of energy and preventing spikes in blood sugar, which is essential for maintaining a healthy metabolism and supporting weight management. | Sweet potatoes are generally safe for most people but may cause digestive discomfort if overeaten due to their fiber content. People with kidney problems may need to limit their intake because of the potassium levels |
RECIPE – Smash Sweet Potatoes
Ingredients
Instructions
- Preheat the Oven: Preheat your oven to 200°C (400°F).
- Boil the Sweet Potatoes: Place the sweet potatoes in a large pot of water and bring to a boil. Cook for 20-25 minutes, or until the sweet potatoes are tender but not falling apart.
- Prepare the Potatoes: Drain the sweet potatoes and allow them to cool slightly. Place them on a greased baking sheet.
- Smash the Potatoes: Use the back of a fork or a potato masher to gently smash each sweet potato until flattened.
- Season the Potatoes: Drizzle the olive oil over the smashed sweet potatoes. Sprinkle with garlic powder, smoked paprika, salt, and pepper.
- Bake: Place the tray in the preheated oven and bake for 15-20 minutes or until the edges of the sweet potatoes are crispy and golden brown.
- Garnish and Serve: Remove from the oven and garnish with fresh parsley or cilantro if desired. Serve warm as a side dish or as part of a healthy meal.
- This simple yet delicious recipe is great for weight control due to the fiber-rich sweet potatoes, which promote fullness and support healthy digestion. The olive oil adds healthy fats without excess calories.